Dave if your looking to get down to lower BF levels, 10% or below, is there a need to go to higher than 2g/kg protein levels.
neddy: sorry if i have missed this from elsewhere, but where are you getting your bf% from? caliper? dexa? guestimate?
also, i assume you're trying to take the weight down, not up?
dave: for clarity, i assume those g/kg are based on lean body mass, not total?
OK guys a bit of a bump and progress update....
So with some help from Dave (thanks mate), worked out diet should be around 2500cals with 250 protein, 185 carbs and 80 fats.
I have been on this for about 4wks now and i slowly increased the cals to what it is now at 2500cals up from about 1500 which this and another thead was originally about.
However, since increasing these cals i have actually put on BF and weight of about 3kg?
Would this be considered normal if i had been eating as such low cals for an extended period of time?
And should i give it another few weeks and see if the weight slowly starts to come down?
Cheers
Don't be in a rush to drop calories. Keep diet the same for another 4 weeks to allow your body to adjust and see what happens before changing the calories.
How much BF was the 3kg?
Probably needed to increase the cals slower but as Bazza said give it some time and see what happens. Better to spend a little time correcting your metabolic function than dropping cals. If you want you could drop down 250 for 2-4 weeks and then slowly up it again over a month.
@ Bull, dont think i have under estimated my maintenance level, I am 6'1" and weight 102kg (now) maintenance i calculated at around 3000cals, so for some cutting i thought 2500 cals would be perfect.
@ Bull, dont think i have under estimated my maintenance level, I am 6'1" and weight 102kg (now) maintenance i calculated at around 3000cals, so for some cutting i thought 2500 cals would be perfect.
That all seems to make sense but how much weight were you losing on the 1500 or whatever you were eating before?
I agree that you should probably continue as is for a while to see what happens over a longer time period. It may well normalise around the levels that you are talking, I just don't think that it's close to that at the moment unless you were losing weight rapidly before.
Now back into it all with lots or cardio, Seem to be what works well for me, I got down from 98kg to 73 end of start of 2011 with lots of cardio, No weights and no diet at all.
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