Volcom's Optimus PRIME Log

True OCD story. I once had this major, major, major crush on this girl. I wanted to leave the most nonchalant message on her cell phone, but it literally took me 40 min to finally accept the message I left and hit #. The very nonchalant message required a helluva lot of work!!!

I may have even broke into a sweat.
 
VolcomX311 said:
I know, I'll have to wake up early enough so i can get my fasted AM cardio in, in time to space out 6 meals.

I suppose I'll figure that out right now. Time to start packing meals.
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Yeah, if you're running the fasted cardio, you could drop down & spread everything over 5 meals. This wouldn't be horrible by any means; I just think 6 would be optimal for you..
 
VolcomX311 said:
True OCD story. I once had this major, major, major crush on this girl. I wanted to leave the most nonchalant message on her cell phone, but it literally took me 40 min to finally accept the message I left and hit #. The very nonchalant message required a helluva lot of work!!!

I may have even broke into a sweat.
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:toofunny: I feel ya.

Our timing on these replies is all out of kilter (speaking of OCD and linear placing..)

Everybody else is gonna have a field day following this one! :lol:
 
rolandajoint said:
whole wheat rotini pasta. great googly moogly!

i suppose i am biased. being italian, i love ALL pasta.
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OT. Talk about late in the game, but I'm finally caught up to Season 6 of the Sopranos. This talk of Italians and pastas made me think of it, all they did was eat and break heads on that show.
 
VolcomX311 said:
True OCD story. I once had this major, major, major crush on this girl. I wanted to leave the most nonchalant message on her cell phone, but it literally took me 40 min to finally accept the message I left and hit #. The very nonchalant message required a helluva lot of work!!!

I may have even broke into a sweat.
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Dude, I've done that same thing before...Actually, I accidentally hit the "accept" button by accident when I meant to erase it and record a new message...Yaaaaa...
 
I managed to get 5 meals in today. 6 won't be hard to work in. I'll just have to make the time.

Last protein meal of the night, 6 brown eggs, 1 yolk.

This is what my diet looks like today, it may be an indicator of things to come. I suppose some critique or advice could be helpful.

1st meal: 1 serving of peanuts.
2nd meal: Roasted Chicken (leg & thigh) & Leafy Chinese Broccoli.
3rd meal: All spinach, chicken breast salad, vinagrette dressing.
4th meal: 1 slice Ezekiel bread, half serving of turkey sausage.
5th meal: 6 brown eggs, 1 yolk.

I'll incorporate a healthier diet tomorrow, now that I have my Steel Cut Oats and Ezekiel bread.
 
snagency said:
Great man.. we gotta work on you getting those 6 meals in tho. Every 2.5-3 hours man. Like a freaking clock.
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That's what I do. Everything I do is timed though. Meals, workouts, work, certain TV shows, sex....I'm so freakin' predictable. I must be a little OCD myself. :think:
But for real though Sam, get your meals planned out, timed out, and prepared. I keep telling my skinny co-worker (whom I'm training) that he has to be every bit as dedicated in the kitchen as he is in the weight room. He never skips workouts, but he skips the Hel outta meals. I ask him, "Do you think I eat every 2.5 hours at work because I'm hungry? No way. I have to get my nutrients every 2.5 hours stat." There are NO excuses.
 
Steveoph said:
I spelled recipee for the longest time; I think the word coffee had me fooled :trout:
:D
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I spelled ridiculous as REDiculous for a long time. Until a smartass asked me if that was different from Purple-diculous or Blue-diculous!! Bugger!! :rant::rasp:
All in good fun! :lol:
 
snagency said:
Haha.. my uncle (he's in his mid 50's) always spelled forty as 'fourty' his whole life.. and nobody ever said anything to him I guess.. until he wrote me a check a couple years back for $40 and I happened to notice how he spelled it. He was pretty incredulous about it! :toofunny:
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In Canada and England that's how it's spelled...
 
thundergod said:
That's what I do. Everything I do is timed though. Meals, workouts, work, certain TV shows, sex....I'm so freakin' predictable. I must be a little OCD myself. :think:
But for real though Sam, get your meals planned out, timed out, and prepared. I keep telling my skinny co-worker (whom I'm training) that he has to be every bit as dedicated in the kitchen as he is in the weight room. He never skips workouts, but he skips the Hel outta meals. I ask him, "Do you think I eat every 2.5 hours at work because I'm hungry? No way. I have to get my nutrients every 2.5 hours stat." There are NO excuses.
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That's my plan. I already figured out what time I need to wake up to do my fasted morning cardio, but still have enough time to eat early enough to get in 6 meals, with my last protein meal being 2-3 hours before I go to bed.

It was a real kick in the ass to wake up this morning. I have vitamin dispensers next to my bed, so when my alarm goes off the first time, I pop my Phenadrine, 12mg Y hcl and go back to bed, after about 30 min of the alarm going off, my stims have kicked in and I can drag myself out of bed for my run.

Today is looking good, I got my fasted AM cardio in, 3 mile run and ate at the set time right on the spot. My next meal is 11:30 or 12:00, depending if I'm going 2.5 or 3 hours and then 3, then 5:30, then post workout, then 9:00, bed by 11, won't actually fall asleep because I'm an insomniac until 12 or 1am.

I brought two meals worth to work with me. 2 slices of Ezekiel bread and 2 half servings of turkey sausage.

I don't have any crack of dawn morning athletes to work with right now, so I can do my fasted morning cardio, but I'm back to crack of dawn schedules next week, so I figured I'll run to work, train my athlete, run back home, and will still catch breakfast earlier then what I'm doing now, so it should all work out.
 
thundergod said:
I spelled ridiculous as REDiculous for a long time. Until a smartass asked me if that was different from Purple-diculous or Blue-diculous!! Bugger!! :rant::rasp:
All in good fun! :lol:
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I'm still wondering why there are silent letters, like in Pterodactyl. I'd hate to get that in a Spelling B.

" can you pronounce it again? oooh, okay... T"
"Get off the stage!"
 
VolcomX311 said:
England eh? Maybe that was the original spelling and we decided to rebel and omit the "u" as a sign of independence.

"Damn your taxes and damn the way you spell fourty!"
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The U is in quite a few words here... in Canada which still uses the British spealling. Colour is another example.
 
DreamWeaver said:
The U is in quite a few words here... in Canada which still uses the British spealling. Colour is another example.
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I think I've seen that in Pirate literature, the expression, "Raise your colours" as in expose what flag you sail under. How odd and off topic we are.

Still, why the "P" in Pterodactyl will never make sense to me.
 
VolcomX311 said:
That's my plan. I already figured out what time I need to wake up to do my fasted morning cardio, but still have enough time to eat early enough to get in 6 meals, with my last protein meal being 2-3 hours before I go to bed.

It was a real kick in the ass to wake up this morning. I have vitamin dispensers next to my bed, so when my alarm goes off the first time, I pop my Phenadrine, 12mg Y hcl and go back to bed, after about 30 min of the alarm going off, my stims have kicked in and I can drag myself out of bed for my run.

Today is looking good, I got my fasted AM cardio in, 3 mile run and ate at the set time right on the spot. My next meal is 11:30 or 12:00, depending if I'm going 2.5 or 3 hours and then 3, then 5:30, then post workout, then 9:00, bed by 11, won't actually fall asleep because I'm an insomniac until 12 or 1am.

I brought two meals worth to work with me. 2 slices of Ezekiel bread and 2 half servings of turkey sausage.

I don't have any crack of dawn morning athletes to work with right now, so I can do my fasted morning cardio, but I'm back to crack of dawn schedules next week, so I figured I'll run to work, train my athlete, run back home, and will still catch breakfast earlier then what I'm doing now, so it should all work out.
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Here is something I have learned over the years, endos can eat 3 or 4 larger meals and still do ok in off season mode. Seems were somehow different that way. I actually do better body comp wise when I am not try ing to cram in those extra meals.
 
DreamWeaver said:
Here is something I have learned over the years, endos can eat 3 or 4 larger meals and still do ok in off season mode. Seems were somehow different that way. I actually do better body comp wise when I am not try ing to cram in those extra meals.
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I'll keep that in mind, but once I get locked into a mindset, "like 6 meals a day." I become unreasonably anal about, again with my OCD nature. However, knowing I have options will keep me from becoming cranky about it if something does not go as planned that day, for whatever reason.

I would say I'm a mesoendo. I've always been heavier then the average, but never "fat."
 
I haven't given into the AP just yet, but I did break down and make one last purchase. L-Carnitine.

My past cuts have been far too reliant on stims, not that I have a problem with that, because I'm not saying I won't eventually pull out my sawed off ECA shotgun, but for now, I'm trying a new approach (new to me).

Once I've established a good discipline, I don't "need" stims to get me to cardio, but I still like to have a little bit of jolt and thermo to maximize my fat burning potential when I cardio/lift.

I decided to add ALCAR for the fat oxidation that may have some synergy with the TTA-500. It made sense to me, and quite frankly, one of DragonFly's posts convinced me. Don't argue with a lean geneticist.

My Entire Arsenal should arrive by the end of this week.

Maximize Fat Oxidation
- Reduction
- TTA-500
- ALCAR

Anti Cortisol & Adaptogens (prevent exercise induced stress & over-training)
- Lean Xtreme
- Relora
- Rhodiola
- Ashwagandha

IC telling me I'm old
- 7 Keto

Stim Maximization with Minimal Use
- Reset-AD

Side Supps to use sporadically
- Yohimbine HCL
- RPM
- Leviathan Reloaded
- Phenadrine
 
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I'm currently on 1 Phenadrine a day, just as a morning jolt to get my AM cardio moving. I want my adrenals to last as long as possible, so I can "feel" the stim for a prolonged duration. I used to think the fact that I build a tolerance for Stims so fast was a tough thing, but maybe I just have some pu$$y @$$ adrenals that burn out quick :nutkick:
 
2 meals down... I can't wait to eat again. I'm not used to moving on from a meal without being fully satiated. This is going to take some getting use to, especially with my increased activity and increased hunger.
 
VolcomX311 said:
I'll keep that in mind, but once I get locked into a mindset, "like 6 meals a day." I become unreasonably anal about, again with my OCD nature. However, knowing I have options will keep me from becoming cranky about it if something does not go as planned that day, for whatever reason.

I would say I'm a mesoendo. I've always been heavier then the average, but never "fat."
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id say im an endo meso mix as well. i find 5 meals to be good enough. spread no more than 3.5 hours apart. tho i do snack on some nuts or a scoop of PB when i do go 3.5 hours without a meal.

im sure 6 would be optimal, but i just find that hard, especially if i end up waking up late, only to have to go to bed early the same night. plus, eating every 2 hours is not economically feasible. thats just too much food.
 
rolandajoint said:
id say im an endo meso mix as well. i find 5 meals to be good enough. spread no more than 3.5 hours apart. tho i do snack on some nuts or a scoop of PB when i do go 3.5 hours without a meal.

im sure 6 would be optimal, but i just find that hard, especially if i end up waking up late, only to have to go to bed early the same night. plus, eating every 2 hours is not economically feasible. thats just too much food.
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I am almost postive that six would make no difference with your body type. Neither would 4 for that matter as long as the calorie intake was the same. I know there are going to be a lot of people who disagree but unless your in a all out cut, eating frequently is overrated. I can bulk on 4 meals or recomp for that matter. For endos/mesos recomp is a good place to be when not cutting, as they can add muscle while taking on maintenance level calories.

lol I have been biting my tongue on this one for about 4 years now when I discovered that it was not necessary for me to be filling my face all the time.
 
DreamWeaver said:
I am almost postive that six would make no difference with your body type. Neither would 4 for that matter as long as the calorie intake was the same. I know there are going to be a lot of people who disagree but unless your in a all out cut, eating frequently is overrated. I can bulk on 4 meals or recomp for that matter. For endos/mesos recomp is a good place to be when not cutting, as they can add muscle while taking on maintenance level calories.

lol I have been biting my tongue on this one for about 4 years now when I discovered that it was not necessary for me to be filling my face all the time.
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i am glad that i have discovered this early in my quest then :thumbsup:
 
rolandajoint said:
i am glad that i have discovered this early in my quest then :thumbsup:
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A lot of people will disagree, I know it works for me but everyone is different. I know that I am genetically predispositioned to be able to accommodate larger meals. This means I should eat when I am hungry and till I'm full. I don't have to nor should I force feed to gain mass. I don't require a lot of calories to be big so those extra meals were just keeping me fat.
 
For the time being, I'm pretty much in an All-Out cut, so I can deal with some condensed effort for now. I've never done the 6 meal thing in the past when I cut, so this is a fun, new experience for me. I'm not prone to lose anything, be it muscle or fat, so constant feeding to maintain size was NEVER an issue, hell. I went from 210 to 230 in a matter of 1 cycle (4 weeks) of JW, AP & Pslin for Christ sake. I'd like to see how I respond to this frequent feeding approach, it's the one thing I haven't tried in my many attempts to really trim down to an impressive level.

an anti-cort approach is also new for me, whether this all turns out to be effective or not, it carries an element of new & exciting for me.
 
DreamWeaver said:
A lot of people will disagree, I know it works for me but everyone is different. I know that I am genetically predispositioned to be able to accommodate larger meals. This means I should eat when I am hungry and till I'm full. I don't have to nor should I force feed to gain mass. I don't require a lot of calories to be big so those extra meals were just keeping me fat.
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I feel ya on that, but luckily for me, I'm right in the beginning stages of increased activity and the new presence of (double) cardio, so my appetite is primed to eat. I'm still a tad bit hungry from my last feed, so I'll be plenty hungry by my next :thumbsup:
 
VolcomX311 said:
For the time being, I'm pretty much in an All-Out cut, so I can deal with some condensed effort for now. I've never done the 6 meal thing in the past when I cut, so this is a fun, new experience for me. I'm not prone to lose anything, be it muscle or fat, so constant feeding to maintain size was NEVER an issue, hell. I went from 210 to 230 in a matter of 1 cycle (4 weeks) of JW, AP & Pslin for Christ sake. I'd like to see how I respond to this frequent feeding approach, it's the one thing I haven't tried in my many attempts to really trim down to an impressive level.

an anti-cort approach is also new for me, whether this all turns out to be effective or not, it carries an element of new & exciting for me.
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I did once use a diet that had some controlled fasting in it for a cut so there were only 3 small meals and I really big nutritious one. I lost 70 lbs on it and had a really nice body comp when I finished. If I was going down below 10% though I would probably reconsider. 6 meals may be better for cutting for sure.
 
DreamWeaver said:
I did once use a diet that had some controlled fasting in it for a cut so there were only 3 small meals and I really big nutritious one. I lost 70 lbs on it and had a really nice body comp when I finished. If I was going down below 10% though I would probably reconsider. 6 meals may be better for cutting for sure.
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70lbs!!! GEEEEESH!!! :clap2:
 
VolcomX311 said:
70lbs!!! GEEEEESH!!! :clap2:
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Yah about a year after my last competition, I just stopped training and got huge. I really had to bite the bullet to get back in shape. It was pretty amazing I did it in about 5 months.
 
DreamWeaver said:
Yah about a year after my last competition, I just stopped training and got huge. I really had to bite the bullet to get back in shape. It was pretty amazing I did it in about 5 months.
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My biggest drop was from 225 to 168, but I did it out of sheer ignorance to all things healthy. I did it in about 6 months, but I horrendously over-cardio'd, I'm talking around 40 miles a week. 8.8 miles 3 times a week, 15 miles on Saturdays & Sundays. I overtrained horribly and under ate. I went the entire 6 months on to a year with low to no carbs. I was only about 20, so I didn't know better, but I ended up 225, large and muscular, to 168, marathon runner.

I
 
VolcomX311 said:
My biggest drop was from 225 to 168, I did it in about 6 months,
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I've went from 287 down to my present 238. But that has been nice and slow over the course of 16 months!! Slow and steady. I don't want to shock my body by crash dieting. Nor lose precious muscle. :thumbsup:
 
VolcomX311 said:
I haven't given into the AP just yet, but I did break down and make one last purchase. L-Carnitine.

My past cuts have been far too reliant on stims, not that I have a problem with that, because I'm not saying I won't eventually pull out my sawed off ECA shotgun, but for now, I'm trying a new approach (new to me).

Once I've established a good discipline, I don't "need" stims to get me to cardio, but I still like to have a little bit of jolt and thermo to maximize my fat burning potential when I cardio/lift.

I decided to add ALCAR for the fat oxidation that may have some synergy with the TTA-500. It made sense to me, and quite frankly, one of DragonFly's posts convinced me. Don't argue with a lean geneticist.

My Entire Arsenal should arrive by the end of this week.

Maximize Fat Oxidation
- Reduction
- TTA-500
- ALCAR

Anti Cortisol & Adaptogens (prevent exercise induced stress & over-training)
- Lean Xtreme
- Relora
- Rhodiola
- Ashwagandha

IC telling me I'm old
- 7 Keto

Stim Maximization with Minimal Use
- Reset-AD

Side Supps to use sporadically
- Yohimbine HCL
- RPM
- Leviathan Reloaded
- Phenadrine
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Wow.. looks nice Vol.

Just a personal note here: I like carnitine (both acetyl & L-), and l-carnitine can be very effective.. but in my experience, L-carnitine really doesn't justify its' cost until the final stages. Caloric deficit has to be substantial, diet down to T.
I've used some serious mega doses of this (at rising, at bedtime, in between meals, prior to training, etc.) and really just grasp the effects when food intake is minimal.. just my 02 worth bro.
 
snagency said:
Wow.. looks nice Vol.

Just a personal note here: I like carnitine (both acetyl & L-), and l-carnitine can be very effective.. but in my experience, L-carnitine really doesn't justify its' cost until the final stages. Caloric deficit has to be substantial, diet down to T.
I've used some serious mega doses of this (at rising, at bedtime, in between meals, prior to training, etc.) and really just grasp the effects when food intake is minimal.. just my 02 worth bro.
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I hear ya, I've bought some over-priced ALCAR in the past, but I found a special sale, 60 caps 500mg ALCAR for $12.99. Also, I bought ALCAR with the intention of it NOT being a powerhouse in my stack, just another assemblymen doing his part :thumbsup:
 
Awesome grab on the CL REDuction. I wanted some of that stuff but passed to try the Recreate/AP thing since it's a little unorthodox and have never tried it before.
 
Though it may not seem like it, this is the least supplement dependent cut I've done. If I were running a supp dependent cut, I'd go with ECAY, Recreate, AP, Pslin, DCP and Sesamin, which I've done in the past. I don't consider any of my supplements a real powerhouse in of itself, but they are there to maximize my cardio and dieting efforts.

I'm trying to minimize my stims to AM only, rather then 3 times a day. I have a lot of hope riding on my 6 meals a day diet, no simple carbs and keeping that insulin release in check (and the cortisol)
 
Damn, went hypo today. I had 2 slices of Ezekiel bread with 1 serving of turkey sausage before my workout tonight, but I still went hypo.

AM Fasted Cardio 3 mile run

PM pre-workout cardio: 20 min stairstepper - hypo

I felt like ish, so tonight's lifts were very maintenance in intensity.

Incline Press x 3 sets
Hammer Incline Press x 3 sets
Hammer Incline Press - Viking Grip x 3 sets

Upper abs x 4 sets
Lower abs x 3 sets

Once my cardio bumps up a few notches I'll be fine, I'm just struggling to get this train moving.

what kind of carb macros should I be looking to maintain?
 
VolcomX311 said:
Damn, went hypo today. I had 2 slices of Ezekiel bread with 1 serving of turkey sausage before my workout tonight, but I still went hypo.

AM Fasted Cardio 3 mile run

PM pre-workout cardio: 20 min stairstepper - hypo

I felt like ish, so tonight's lifts were very maintenance in intensity.

Incline Press x 3 sets
Hammer Incline Press x 3 sets
Hammer Incline Press - Viking Grip x 3 sets

Upper abs x 4 sets
Lower abs x 3 sets

Once my cardio bumps up a few notches I'll be fine, I'm just struggling to get this train moving.

what kind of carb macros should I be looking to maintain?
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I'm digging on this high-protein, mod-fat, low-carb diet. I'd have to crunch some numbers to figure out what my macro-breakdown is. Once I finish cleaning and boogie-jamming to Janis Joplin, I'll take care of that.
 
snagency said:
You think you'd like my current 30/50/20 C/P/F split Vol?

I would think this would work well for you to start.. can modify from there.
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30 carbs, I hope this is per meal, not per day :nutkick:

I've managed to keep it under 30g per meal already, with the exception of my two slices of Ezekiel bread pre workout and 1 serving of steel cut oats post workout with 50g protein, so 30g per meal would be manageable.
 
Brother!!
30% of total cals consumed would be carbs; 50% from protein, 20% from fats..

Stagger your carb consumption, from more carbs earlier in day to lower thruout the day.. conversely, as carb consumption falls, fat % rises thruout the day. Protein stays pretty constant thruout..

So.. wherever you decide to start with your caloric intake (let's just say 2500cals):

Carbs=185
Protein=310
Fats=55

You do the math on splitting that up per meal bro..
 
VolcomX311 said:
30 carbs, I hope this is per meal, not per day :nutkick:

I've managed to keep it under 30g per meal already, with the exception of my two slices of Ezekiel bread pre workout and 1 serving of steel cut oats post workout with 50g protein, so 30g per meal would be manageable.
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Postworkout (esp. if you are running fasted training) is where you will want some good carbs; if following fasted-training protocol, I would consume 1/3 of the daily allotment of carbs here..
 
snag, if you dont mind me asking, how do you go about finding your caloric needs? do you use certain formulas, taking into account thermal effect of food and activity? or do you just use a straight formula like

BW x 15 = maintenace cals
 
just to put it out there sam, i found good luck placing carbs at breakfast, pre and post workout. some exceptions were on off days, it would only be carbs at breakfast, and if i trained later at night i only had carbs at breakfast and pre workout.
 
rolandajoint said:
snag, if you dont mind me asking, how do you go about finding your caloric needs? do you use certain formulas, taking into account thermal effect of food and activity? or do you just use a straight formula like

BW x 15 = maintenace cals
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You can do that..

It's pretty accurate that a 200lb'er generally requires 3k cals maintenence.. but there are variables.

Honestly, I base my recommendations on seeing someone in person. Formulas are nice, but they are not the whole story.

I just happen to know my body pretty well (all the dieting I've done in my life), know my maintenence needs, and know where I need to be for that deficit to occur.

I think Vol had some pretty cool formulas listed earlier.. I don't get that technical tho.
 
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