Meal plans for cutting

[qazza]

Looking for someone who can help me develop a meal plan based on my goals. anyone on here know what they are talking about when it comes to nutrition? Im at the gym 4-5 times a week but dont seem to be seeing much progress because i cant get my nutrition right.

 

[Snarky_succubus]

Lots of folks here know about nutrition. What are your goals? What your starting point? Current diet?

 

[qazza]

currently sitting at 80kgs (think thats about 176lbs) and want to drop to about 70kgs (154lbs) i think my diet is pretty health, ive cut out breads and pasta and try to stick to meats and veg. just having trouble wokring out meal sizes and so on.

 

[Snarky_succubus]

Find a Basal metabolic rate calculator. Everydayhealth.com has one and will give you decent baseline for what your daily calorie intake should be. Also, be mindful of what you drink... You can rack up a lot of calories and sugar in your liquids.

 

[shrevela]

How long have you working out? What do you do at the gym? Do you do any cardio? How old are you? Are you able to prepare your own meals? Height? Is there a time frame that you have to lose 22 lbs? Send me a PM and I'll get you going in the right direction.

 

[Spoiler]

How long have you working out? What do you do at the gym? Do you do any cardio? How old are you? Are you able to prepare your own meals? Height? Is there a time frame that you have to lose 22 lbs? Send me a PM and I'll get you going in the right direction.

Looking for someone who can help me develop a meal plan based on my goals. anyone on here know what they are talking about when it comes to nutrition? Im at the gym 4-5 times a week but dont seem to be seeing much progress because i cant get my nutrition right.

start counting calories. If your weight has been stable then you're eating at maintenance. Use this number as your baseline and not an online calculator as they can be way off. Start off by eating 500 calories a day less than your maintenance calories. Get 1 gram of protein for every pound of body weight and fill the rest with whatever you want. Wait 3 weeks and adjust your calories up or down based on progress (or lack of it). When you plateau and stop losing drop another 150 cals a day. You don't need to worry about several small meals a day just concentrate on overall calories

 

[shrevela]

start counting calories. If your weight has been stable then you're eating at maintenance. Use this number as your baseline and not an online calculator as they can be way off. Start off by eating 500 calories a day less than your maintenance calories. Get 1 gram of protein for every pound of body weight and fill the rest with whatever you want. Wait 3 weeks and adjust your calories up or down based on progress (or lack of it). When you plateau and stop losing drop another 150 cals a day. You don't need to worry about several small meals a day just concentrate on overall calories

I appreciate the information. Some people don't want or like to count calories. It sure makes life easier if you count calories and less prone to sticking points. Based on the little info I received from him offline I believe he may be under eating which is one of issues that may have stalled his fat loss.

If the individual is a female or someone with low calorie requirements eating 500 calorie less may leave them with very little calories. I typically use a percentage base calorie reduction rather than an arbitrary number.

 

[twoton]

I'd also look at your WO schedule. 4 - 5 days a week could be too much, and you're not spending enough time in recovery, so your body can't make the gains.

 

[shrevela]

I'd also look at your WO schedule. 4 - 5 days a week could be too much, and you're not spending enough time in recovery, so your body can't make the gains.

Twoton you're right. I looked at his routine and he is on a 5 day split. I recommend him to reduce the volume of his workouts.

 

[Spoiler]

I appreciate the information. Some people don't want or like to count calories. It sure makes life easier if you count calories and less prone to sticking points. Based on the little info I received from him offline I believe he may be under eating which is one of issues that may have stalled his fat loss.

If the individual is a female or someone with low calorie requirements eating 500 calorie less may leave them with very little calories. I typically use a percentage base calorie reduction rather than an arbitrary number.

Stick with un arbitrary numbers insted of percentages. When true maintenance calories are determined then it's a very simple equation of reducing calories rather than calculating percentages all the time. Get an account at Fitday.com and keep track. 5 minutes a day.....

Someone saying they're not losing weight at some "low" calorie amount are usually miscounting. Under eating is an extremely rare cause of not losing.

 

[shrevela]

Stick with un arbitrary numbers insted of percentages. When true maintenance calories are determined then it's a very simple equation of reducing calories rather than calculating percentages all the time. Get an account at Fitday.com and keep track. 5 minutes a day.....

Someone saying they're not losing weight at some "low" calorie amount are usually miscounting. Under eating is an extremely rare cause of not losing.

I've had several clients in which I've had to raise their caloric intake to illicit weight/fat loss. All of them except one were women though. I didn't mean any harm in my previous post. I'm only trying help if I can.

 

[qazza]

thanks for all the advice guys

 

[dude_007]

I recently invested in a nutrition consult and it was invaluable to me. This person uses BIA analysis, a simple test that can give fairly accurate estimates of one's metabolism. One thing I learned was that it actually takes more fat than i thought to lose fat and keep it off. If you can work it into your budget, a nutrition consult is a great investment. There is so much misinformation on what a healthy diet is (which can be different depending on your metabolism) and what your own body needs to shed excess fat.

The challenge is to get all the nutrients your body needs while keeping the calories down.