1500 calorie diet?
- 06-28-2012, 03:27 AM
1500 calorie diet?
Ok let me say im not fat guy or anything im about 12-14% BF im just tossing up between bulking for another 16 weeks or cutting?
i'm not the best with writting up diet plans sticking to them is easy for me but it's just the getting plan right.
Has anyone got a good diet plan around 1500- 1800 that i could try out or help write one for me :P
- 06-28-2012, 08:33 AM
Aussie...you are way too big to even think of that :S there are essential macronutrients you have to meet to keep mass and overall health...to toss some you would need at least 290g of protein and 140g of fat...that alone surpasses that haha and its NO carbs , kinda keto...you can NOT go this low bro!>SNS-Glycophase<Serious Nutrition Solutions Rep
- 06-28-2012, 09:42 AM
i would say don't go lower than 2200kcal/day
1st get a kitchen scale
breakfast: 5 eggs + 10 eggwhites omelet with some greens - 60g protein 25g fat
snack 1: 50g almonds - 10g protein, 6g net carbs, 20g fat
lunch: 200g ground beef + 100g cottage cheese + 1 cup of broccoli - 80g pro, 40g fat, 10g carbs
snack 2: 2scoops whey - 240cal - 50g pro 2-4 carbs
dinner: 200g lean meat with some greens- 60g protein
snack 3: 2scoops whey/casein - 50g protein
this should be around 2.2k calories. if you don't want so many meals just combine the snacks with the 3 main meals
see how you feel after a week.
06-28-2012, 11:52 AM
Yeah you could probably eat around 2500 and still loose fat. Face it you a big boy, I am runnning around 1850, thats about as low as I would go, and you have 85lbs on me.
I would say carb cycling would be a good method, as long as you can keep track. Other then that just continue lifting heavy things.
06-28-2012, 04:15 PM
06-28-2012, 04:23 PM
I am running low carbs 5 days a week with my high carb days on back and leg day. Running Fat 102, carbs 30, protein 205 around 1850 cals for low carb days and fat 102, carbs 100, protein 200, 2200 calories, for my high carb days. Basing the high carb days on the days of my heaviest lifting.
I am also doing intermittent fasting only eating inbetween the hours of 12 and 8. So far it is working fairly well and my strength is still the same, although I am only about 2 weeks in.
06-28-2012, 04:38 PM
06-28-2012, 09:00 PM
06-28-2012, 10:24 PM
06-29-2012, 10:02 PM
06-29-2012, 11:08 PM
06-29-2012, 11:53 PM
06-30-2012, 12:09 AM
make sure you lower the calories gradually maybe 100 per day until you get to the number you want.
07-01-2012, 04:30 PM
07-01-2012, 05:33 PM
07-01-2012, 05:35 PM
07-01-2012, 05:43 PM
Being relatively new to the supplement game tis f-ing impossible some times to sort the wheat fom the chaff with all these conflicting opinions eh? I have a science based undergrad, and even with that I find it difficult to go through all this pub-med stuff looking for what people claim is viable evidence of something's effectiveness, which turns out to be a study performed on one middle aged rat in the 1940's. Madness... Still, possible to run t3 on a low cal diet and maintain muscle then?
07-01-2012, 06:44 PM
07-01-2012, 07:22 PM
Take your bodyweight and multiply it by 10X = calories
Take your body weight and multiply it by 1.25X = grams of protein
Take your calories and multiply it by .35 = calories from EFA (good fat)
Take the balance of your calories and divide by 4 = grams of carbohydrates.
Here it is:
~115g EFA (fat)
Do whatever weight training you are so inclined to do. After resistance training perform cardio of choice for 30 mins minimum with a target heart rate of 65%-70% of your max heart rate. Consume your carbohydrates around your training.
Simple, drug free way to very easily shed fat. You do not need nor want to use T3. It is very overrated.
07-01-2012, 07:44 PM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
- Rep Power
The teacher! ^Originally Posted by David Dunn
07-01-2012, 08:01 PM
07-01-2012, 08:49 PM
07-01-2012, 08:56 PM
07-01-2012, 09:07 PM
07-01-2012, 09:46 PM
07-01-2012, 09:47 PM
07-01-2012, 09:59 PM
Generally 10-12x BW for calories is a decent starting point depending upon your phenotype. Some of course have higher metabolisms and can handle more calories. I am an endomorph and with meticulous diet and nutrient timing can actually increase LBM and loose fat (recomposition) at 10X bw...I am also 200lbs and 47yo....
The point I cannot emphasize enough is that it is better for body composition and muscle retention to achieve a deficit by caloric expenditure rather than caloric deprivation. I don't know how long you have been at this but I have been breaking my ass for ten years toi gain 3-5lbs of LBM a year and would not want to lose any due to laziness...I can easily starve myself and lose all of my hard earned LBM.
Depending upon your experience with deficits you may be able to start with more than 3000 calories but I would not go lower without the risk of losing LBM.
07-01-2012, 10:01 PM
- 5'10" 183 lbs.
- Join Date
- Jul 2011
- Rep Power
Makes a ton of sense to me.Originally Posted by David Dunn
07-01-2012, 10:23 PM
i've bin lifting for about 7 years and have bin using AAS since i was about 18 (stupid i know but it worked) im fairly lean as it is but i just wanted to make the push to about 8% body fat.
I have alot to think about once once i finish my current bulking cycle if i go cutting ill have to wait a little while. hmmm its hard as my summers only 5 months away haha.
thanks alot for the info you have given me a truck load of stuff to think about now
07-05-2012, 08:05 AM
Tried 1500 cal die...its awful mate!! Listen to the guys...I lost more fat eating over 2k.
07-05-2012, 08:28 AM
Thank you is all i can say for that info. When i was up to about 290 i cleaned up my diet significantly and started eating around 2900 cals a day. Ive gotten down as low as 207 but totally stagnated at fat loss. Infact ive gained a little. Changed stuff around while i was on cycle and it upsettingly got worse, i dropped 1100 cals roughly... I think im going to give this a try. And see how it goes.Originally Posted by David Dunn
I'm just a dude chasing a dream
07-05-2012, 10:52 AM
I dont think T3 is VERY OVERATED.. T3/Clen has been confirmed to cut u up... I know figure competitors who live on the stuff... i think the MUSCLE EATING people claim it does is overrated
I am the Father of CLENviscerate
07-14-2012, 06:33 PM
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