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2300 calories at 290 lbs... Seems toooo low...

huggy77

huggy77

Active member
i went to a highly respected bb'ing prep coach in the area... He put me on a diet of 2234 cals a day...

% from Protein: 65.2
% from Carbohydrates: 26.1
% from Fat: 8.7


i am around 290 lbs at 19%bf...

This seems super low to me, plus i am doing cardio every morning and weights 5 nights a week...
 
I dont know what your goal is or how long you have been dieting. Assuming you are not going to compete on a BB stage in the near future I think your fat is too low.
 
FireRescue said:
I dont know what your goal is or how long you have been dieting. Assuming you are not going to compete on a BB stage in the near future I think your fat is too low.
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just trying to lean up for the time being, just thought that 2300 calories felt really low.... Just started the diet...
 
I feel like you'd be throwing your body into starvation mode but nutrition isnt my strong suite
 
Age and height? That has a lot to do with it. Then again, I'm gaining weight at 26-2800 calories a day and I'm 19.

Did they do a RMR/BMR test? Or is he just going off a calculator? I'll be honest, for me, I cut well at 1800-2000 calories.
 
Do you know how many calories you have been eating? Did you track you calories for a week or two prior and provide your coach that information?
 
6'2", 35ys old...

the 19%bf was form being calipered (6 sites)...

Training off an on again since 18 yrs of age...

I will ask him this weekend... This is the first 2 weeks of the diet, maybe he will boost me up a bit after this next session.
 
FireRescue said:
Do you know how many calories you have been eating? Did you track you calories for a week or two prior and provide your coach that information?
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I have just been eating all un processed foods prior to this... Came down from 315 and 35% bf...
 
DipStrong said:
Age and height? That has a lot to do with it. Then again, I'm gaining weight at 26-2800 calories a day and I'm 19.

Did they do a RMR/BMR test? Or is he just going off a calculator? I'll be honest, for me, I cut well at 1800-2000 calories.
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35, 6'2"
 
huggy77 said:
I have just been eating all un processed foods prior to this... Came down from 315 and 35% bf...
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This is why I ask about your current bf% being accurate. If you lost 25#, but somehow reduced your bf% by 16%, you would've gained roughly 35# of muscle in the same time period (if my math is right). Your numbers aren't adding up.

The reason I ask is; if you're @ 290 w/25-27% bf, then I think your calories are probably about right, but I'd agree that the fat is WAY low. Cals might be a little on the low side, but likely not by more than 250-300.

I'm about 285, probably 25% bf, 37 years old and I eat around 2500 cals/day to maintain then add exercise to get into caloric deficit.
 
Tomahawk88 said:
I would say fack that noise just from seeing the low fat alone.

Edit: that is 22 grams of fat a day.
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Agreed. 357g protein and 22g fat is no bueno IMHO. All that protein isn't necessary, and that little fat is preposterous.
 
Without having a baseline to start with I think your caloric intake might be a bit low initially, but you have to start somewhere. Maybe upon a re-evaluation you might get bumped up a bit. If you were much farther along in your diet then the caloric intake might be a better place to be, but as I said initially I think it might be bit low. If the guy is well respected I'm sure he has a method he likes to follow.
 
Swanson52 said:
This is why I ask about your current bf% being accurate. If you lost 25#, but somehow reduced your bf% by 16%, you would've gained roughly 35# of muscle in the same time period (if my math is right). Your numbers aren't adding up.

The reason I ask is; if you're @ 290 w/25-27% bf, then I think your calories are probably about right, but I'd agree that the fat is WAY low. Cals might be a little on the low side, but likely not by more than 250-300.

I'm about 285, probably 25% bf, 37 years old and I eat around 2500 cals/day to maintain then add exercise to get into caloric deficit.
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I have been getting some hormonal help along the way... Bench is over 405, squat and dead over 500, The 19% is calipered (not bodpod)...
 
huggy77 said:
I have been getting some hormonal help along the way... Bench is over 405, squat and dead over 500, The 19% is calipered (not bodpod)...
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I'm still not saying you added that much muscle. You're similar to me in size, age & strength; I in just saying based on the info supplied by YOU, your math is suspect. Maybe you did add 35# of muscle, and if you're taking AAS then 2300 cal is not enough.

Post some pics & vids, let us assess and guide.
 
Swanson52 said:
This is why I ask about your current bf% being accurate. If you lost 25#, but somehow reduced your bf% by 16%, you would've gained roughly 35# of muscle in the same time period (if my math is right). Your numbers aren't adding up.

The reason I ask is; if you're @ 290 w/25-27% bf, then I think your calories are probably about right, but I'd agree that the fat is WAY low. Cals might be a little on the low side, but likely not by more than 250-300.

I'm about 285, probably 25% bf, 37 years old and I eat around 2500 cals/day to maintain then add exercise to get into caloric deficit.
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Swanson52 said:
I'm still not saying you added that much muscle. You're similar to me in size, age & strength; I in just saying based on the info supplied by YOU, your math is suspect. Maybe you did add 35# of muscle, and if you're taking AAS then 2300 cal is not enough.

Post some pics & vids, let us assess and guide.
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this was 2 weeks ago, getting new pics tomorrow for progress....

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Yeah dude I'll eat my words, you're not 25%, so I'm the *******.

Given your physique and other info, I'd def say 2300 is too low. You can't be recovering worth a shyt, are you?
 
Swanson52 said:
I'm still not saying you added that much muscle. You're similar to me in size, age & strength; I in just saying based on the info supplied by YOU, your math is suspect. Maybe you did add 35# of muscle, and if you're taking AAS then 2300 cal is not enough.

Post some pics & vids, let us assess and guide.
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Swanson52 said:
Yeah dude I'll eat my words, you're not 25%, so I'm the *******.

Given your physique and other info, I'd def say 2300 is too low. You can't be recovering worth a shyt, are you?
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i have never bought into the 5 meals a day thing, and i switched over to it and i feel amazing... I am allowed to cheat on sunday... And i probably have been getting closer to 2600 on gym days. its super clean food (talapia, brown rice) so its kind of alot of food..

Its only been 2 weeks, i lost a bit of strenght towards the last of 5 sets but everything else has been great.

i am going to sneak in some coconut oil with my protein shakes to increase the fats...
 
That does seem low your maintanence cals are like 3300 or more? You usually start at a 400- 600 cal deficit when u cut that many calories you you run the risk of losing muscle. I eat 2450 cal on a cut diet in I'm 220.

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Coconut oil is a choice. Personally I prefer to chew calories when cutting vs. drinking them so I would also consider walnuts, a couple brazil nuts, and almonds.
 
Sub'd
 
Got my 2 week results in. lost 27 lbs and almost 4 percent calipered. We measured my arms and legs before and the measurements stayed about the same (when down a hair)...

He did increase my fats now... I am getting an extra 2 tablespoons of coconut water a day.

Coach was flabbergasted at the body fat % drop. I told him about the HIIT and he wants to come in and watch me do it this week (he is a hiit skeptic)...

We are adding some carbs to weight workout days as well because i am a tad weak towards the latter sets...
 
i should preface the 27 pounds thing, i visited him the day after a carb up so there is probably a butload of water in there, i can dump/add 12+ pounds of water easy in a few days...
 
Any updates?
 
Wait 27 pound loss in 2 weeks and you kept your mass?? That is impossible unless youre using some pretty serious gear
 
adidas999 said:
That does seem low your maintanence cals are like 3300 or more? You usually start at a 400- 600 cal deficit when u cut that many calories you you run the risk of losing muscle. I eat 2450 cal on a cut diet in I'm 220.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82788"/>
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My maintenance cals is 2900 and I'm 165
 
JD261985 said:
Wait 27 pound loss in 2 weeks and you kept your mass?? That is impossible unless youre using some pretty serious gear
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At 290lbs a guy can carry a ton of water. Shoot I have even seen sub 200 guys manipulate water to gain/lose 10-15 pounds in a two day period. Agreed though, 27lbs in 2 weeks is a lot assuming water manupliation was not part of the equation
 
FireRescue said:
At 290lbs a guy can carry a ton of water. Shoot I have even seen sub 200 guys manipulate water to gain/lose 10-15 pounds in a two day period. Agreed though, 27lbs in 2 weeks is a lot assuming water manupliation was not part of the equation
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I was definitely holding a ton of water, was eating pretty free trying to set some Deadlift and squat PRs... Lost no measurements off my arms or legs....
 
FireRescue said:
At 290lbs a guy can carry a ton of water. Shoot I have even seen sub 200 guys manipulate water to gain/lose 10-15 pounds in a two day period. Agreed though, 27lbs in 2 weeks is a lot assuming water manupliation was not part of the equation
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JD261985 said:
My maintenance cals is 2900 and I'm 165
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JD261985 said:
Wait 27 pound loss in 2 weeks and you kept your mass?? That is impossible unless youre using some pretty serious gear
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HokiePride said:
Any updates?
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could not log in for a few.. I am right around 260, getting measured and calipered this week.. up to about 2800 calories a day... Coach had me aggressive
in the beginning because i was carrying so much chub...
 
Ok, Im glad its paying off for ya man lol. An extra 500cal goes a long ways lol
 
huggy77 said:
and i am using coconut oil to get it... couple tbs in your blender with ice and chocolate peanut butter cup trutein.... wooo hooo...
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How does the PB compare to cinnabun?? CB is so good I order it every time.

And how's the transformation coming along?? I think you might be beating me! 20+lb loss?! Beast.
 
gokix811 said:
How does the PB compare to cinnabun?? CB is so good I order it every time.

And how's the transformation coming along?? I think you might be beating me! 20+lb loss?! Beast.
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chocolate peanut butter cup might be better....atleast equally good...

Transormation is going good... averaging 10 workouts (am and pm) every 7 days...
 
Are you doing cardio am & pm!
 
HokiePride said:
Are you doing cardio am & pm!
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AM:30-45 Mins liss or sometimes 15 mins liss, 15 mins on the battle ropes or flipping the tractor tire for 20 second rounds... I always have atleast a protein shake 30 mins before i start my cardio...

PM: Weights.... I literally start and end my day with a meal, if you count the shakes its about 7-8 meals during the day... Getting zero calories because my blood sugar is constant... I am not saying this is an optimal way to eat but it is keeping my from shooting myself in the foot by making a bad decision because my blood sugar is low....
 
On a related note, i have never been this lean before.... i got down to about 10 lbs heavier and did not have this mass..... I am getting myself calipered again saturday, looking forward to seeing where i am at...
 
huggy77 said:
On a related note, i have never been this lean before.... i got down to about 10 lbs heavier and did not have this mass..... I am getting myself calipered again saturday, looking forward to seeing where i am at...
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Huggy, I don't know if I've said this yet, but I'm super proud of you!!!! You've been a great source of inspiration for me, and your hard work is truly paying off! Look forward to your updates! :)
 
gokix811 said:
Huggy, I don't know if I've said this yet, but I'm super proud of you!!!! You've been a great source of inspiration for me, and your hard work is truly paying off! Look forward to your updates! :)
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awwwe.... Ty.....

I cant wait... I feel noticeably leaner every day after i do HIIT....
 
257 lbs this morning.... 2 weeks to go!

After 2 weeks i am going to add 500 calories a day (every week) till i get back to maintenance and see how i look....
 
huggy77 said:
257 lbs this morning.... 2 weeks to go!

After 2 weeks i am going to add 500 calories a day (every week) till i get back to maintenance and see how i look....
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Damn! Keep up the good work!
Good to know that this is working for you so well.
Keep us posted!
 
What are you doing for HIIT! Great progress! Is it the battle ropes and tire flipping? How often a week! Most suggest sprinting for HIIT but obviously what your doing I'd working well!
 
Havent read though whole thing but I personally, as a trainer, feel your beginning was no good at all. There are a lot of things that are taken into account but I personally would've had you start with a maintenance level of only clean foods just to see how your body responded to that alone with a 40/30/30 split (pfc). This way the possibility of metabolic damage down the line is reduced or nullified. At the beginning of a recomp my clients complain about being full all the time yet still lose weight consistently.
 
burnstacp said:
Havent read though whole thing but I personally, as a trainer, feel your beginning was no good at all. There are a lot of things that are taken into account but I personally would've had you start with a maintenance level of only clean foods just to see how your body responded to that alone with a 40/30/30 split (pfc). This way the possibility of metabolic damage down the line is reduced or nullified. At the beginning of a recomp my clients complain about being full all the time yet still lose weight consistently.
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I was shooting for a quick 6 week trim down for the cellucore challenge... Once the six weeks are over we are going to add more calories (over time) in and go for a slower approach. i have about 3 weeks left...

I watch all the biolayne vids, i would not continue this low for too long..
 
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