[quote]Professor X wrote:
Josh Martin wrote:
This question is directed at professor x, I remember a post a while back by Crou I believe that you responded to when people said he gained a little too much fat during a bulk. You said something about pumping the breaks and not totally cutting and ruining your progress.
Well Im kind of in the same boat, I recently bulked up to 230 at 6’1 and im somwhere between 16-18% bf. I was wondering how many calories I should eat to maintain or drop a little weight and hopefully get some sort of shirt to lean body mass.
If anyone knows how I could find out my maintenance calories or any tips in leaning out a little (I’m not gonna cut right now) I would appreciate it. I was thinking of cutting my rest while lifting to 30-45 seconds between sets.
I don’t want to lose too much muscle so I don’t want to do a lot of cardio as I have done in the past. Sorry for the long post, any help would be greatly appreciated.
If you don’t have a rough estimate of how many calories you need to just maintain your weight, you need to take a week or two, eat consistently and monitor your progress. If your weight isn’t changing that is your maintenance range.
The first thing I would cut back on is carbohydrates. I would increase the protein intake. In other words, become more strict with your diet without actually cutting out over 500cals a day to the point that your weight starts to drop significantly.
I think maintaining your caloric intake along with increasing cardio “slightly” to lean out a little is also based on genetics when it comes to expecting any increase in muscle mass. Someone who struggles for any sort of muscle gains at all will simply stagnate which is pointless.
I use times like that to let my body adjust to a certain weight before I continue in either direction (up or down). I would keep cardio at about 3 times a week and adjust as needed.[/quote]
To find a rough estimate of how many calories you need you can use the equation (this one is gender specific for males):
66.0+(13.7* bodyweight kg)+(5.0* height cm)-(6.8*age) = RMR
That is an estimate of baseline calories needed for basic metabolic functions (which account for about 50-70% of your total daily EE depending on how sedentary you are).
If you would say you are moderately active, you can try multiplying your RMR by anywhere from 1.6-1.8.
When I started dieting down at the beginning of Jan, I used this formula (the woman version) and multiplied my RMR by 1.4 (rest day) and 1.75 (active day). That would put my range at around 1800-2200kcal/day. My average caloric intake per day for the month of Jan was 1792, which resulted in a 8lb weight loss, a 1.25" loss off of waist, hips, and thighs, .5" off my arms, a 3% decrease in bodyfat, and absolutely no decrease in strength (my lifts are still exactly the same as when I started). I also train aerobically and anaerobically for anywhere from 30minutes to 2 hours depending on the day of the week (I play rugby so some days are more intense than others). So a suggestion would be that you wouldn’t have to stay near the lower portion of the range because you said you aren’t into doing that much cardio. Just some info and thought you might like a jump start on figuring out an estimate of how many calories you may need instead of having to wait a couple weeks!
PS - I forgot to mention that my goal is to maintain muscle mass while decreasing my bodyfat %