Other than the two fitness subs, you guys are probably the most religious lifters on reddit i know, and i would like to ask you for some advice whether im going the right way about this.
So, this is it. Im taking this shit seriously. No more slacking off, no more eating like a damn hippo. Its been a week since i started and this is what ive been doing.
[20M; 6'1"; 202lbs] Im currently eating at a deficit and 1440 calories a day, 180g of protein, 40g fat, 90g carbs.
And this is the workout/program ive been following. Its an upper/lower body program, however im new to this so i dont know if i chose the proper one or if im supposed to cut or bulk.
FereallyRed 5y ago
You fat. Cut your ass off.
thyexorcist 5y ago
Yep, doing a 1000kcal deficit right now.
[deleted] 5y ago
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NPC72521 5y ago
Go ketogenic and you don’t have to punish yourself with that severe caloric deficit.
It’ll also burn fat directly.
BrodinsOats 5y ago
Ketogenic has no bearing on how much weight you lose. Caloric deficit is all that matters. Keep protein high and consume whatever ratio of carbs:fats that you prefer.
thyexorcist 5y ago
I find this easier than low carbs. Comfort aside, is there anything wrong with my diet?
NPC72521 5y ago
Yeah. You have to cut calories down super low to lose weight with that many carbs in your diet.
ForteStrength 5y ago
No. Maintain a 500-750 cal deficit or you’ll feel like shit. You could potentially try to lose weight faster - but you’ll sacrifice your energy in the gym/work, etc. I’ve been there. Was not fun. I don’t know your personality but I’ve had clients rebound hard back to their weight since they were so deprived.
Your on point with your protein. Fat/Carbs are negotiable to your liking. But realize carbs/fats IS YOUR PREFERENCE. I’ve eaten 10% fat, filled the rest with carbs/protein down to 10% body fat. Keto or not it’s the caloric deficit that matters. Make sure you keep lifting.
TDLR; don’t ever cut past 20-25% of your TDEE; keep lifting; carbs/fat makeup is your preference. I think you’ll need to cut to 175-180ish before you start focusing on gaining mass specifically. Slow and steady wins the race. Expect a 20-24 week cut. Your new to lifting so you’ll body composition with change for the better (muscle gain/fat loss at the same time)
thyexorcist 5y ago
Thanks for your advice dude, you guys have been really helpful so far. Honestly, i calculated my TDEE and its around 2800 calories, but my family has thyroid problems, and im going to get tested in about 3-4 months but for now, to account for a below average metabolism, i reduced that number to 2500 calories, also im pretty sure its inaccurate but my galaxy watch says i burn on average 2448 calories a day. Anyways, i decided to put my deficit at around 700-800 but i set my calories at 1440, so that i can account for overestimations in what i eat and what not. I hope this makes sense, english isnt my first language.
One more question, is there any physical consequence of this diet in terms of weight loss? Or will it just make me feel tired all the time or hungry? Because im fine with that, but im worried whether, such a high deficit affects metabolism and physical properties of the body.
MityMax96 5y ago
Hey man, I will write out my thoughts, follow or ignore them if you wish.
My first thought is your current calorie/macro numbers are too low....you are gonna crash and binge.
I am 41 years old, and 6'1"....I am around 3000-3200 calories to maintain what I have...and I know I have considerably more muscle mass than you, but even still, 1400 calories/day is WAY TOO LOW. Your mindset, should be to eat as many calories as you can, while still losing weight...you don't want to try and drop 10 lbs in one week, every week. Your goal should be 1 - 1.5 lbs / week. I would honestly have you start at around 2500 calories.
Protein == 180 gr / day
Fat == 76gr / day
Carbs == 274gr / day
The workout routine you are going with....I would opt for something different. I don't think that is a good one. If you want my thoughts on that, I will write a response to that as well. You should be doing weights 3-4x / week and doing some form of cardio 2x / week. Your weight loss will be staying strict on your diet. and being consistent.
mountainbiker178 5y ago
Came here to say something similar. OP Will crash and burn on so little calories and trying to lift. I think the accepted standard for sustainable weightloss while lifting is like 1-1.5 lbs per week. I'd suggest something more like 2000 calories per day. However, there are calculators available online to determine the exact amount (TDEE).
thyexorcist 5y ago
Thanks for your advice dude, you guys have been really helpful so far. Honestly, i calculated my TDEE and its around 2800 calories, but my family has thyroid problems, and im going to get tested in about 3-4 months but for now, to account for a below average metabolism, i reduced that number to 2500 calories, also im pretty sure its inaccurate but my galaxy watch says i burn on average 2448 calories a day.
Anyways, i decided to put my deficit at around 700-800 but i set my calories at 1440, so that i can account for overestimations in what i eat and what not. I hope this makes sense, english isnt my first language.
And yes please, give me your comments on the workout program, my greatest doubt is in the program and its progression.
MityMax96 5y ago
Ok. My first big recommendation to you is this....until you have your thyroid tested and confirmed, that is a nonfactor at this point, so get it out of your head until it confirmed. 1) Get a food scale 2) Use an app to track your food intake, I use My Fitness Pal 3) Don't really care what a phone tells you that you burn, you are going to know once you actually start tracking your calories consistently and you can see how your body responds. I would still say that you do 2500 for about 2 weeks, see how your body responds, and then you can drop calories if need be. 1400 calories is just TOO LOW. Trust me on this. Not smart. Think LONG TERM not just a short term quick fix.
Regarding workouts If you are new to lifting then I would take a workout program like StrongLifts 5x5, do that for 6 months to a year and focus on getting stronger. Once you do that, then you can start splitting things up and adding in more exercises.
That split routine you have lifted I just don't see it as good for a beginner. My focus would be more on compound lifts for a newbie vs the added in isolation stuff they have in that workout.
TheRedPillRipper 5y ago
Just a suggestion u/thyexorcist; ever tried Keto? Check out the sub if you're interested.
Personally never worked that program but honestly if you just lift heavy consistently, steer clear of shit food, you'll get there.
Godspeed and good luck!
thyexorcist 5y ago
It is actually very interesting to me how the body reacts to cutting carbs but its just super difficult to go low carb for me, unless im misinformed. Right now i basically have 3 protein shakes a day and eat with moderation my normal diet, and i hit my targets. I asked the guy who also suggested it, if other than comfort, is the way im going about this wrong?
TheRedPillRipper 5y ago
It's only wrong if you're not getting the results. You mentioned you're only 1 week in. I'd suggest sticking to your current program and diet for another 3 weeks then reviewing. If you're happy with your progression then keep on keeping on. If not; try some thing else and run that for 4 weeks then see how you go.
The great thing about personal development these days is that there is so much good information out there readily available. Just gather as much as you deem necessary and use it to maximise your potential.
0io- 5y ago
That's an aggressive cut, in my opinion. If you can stick to your diet and workout routine it will certainly work. You have a long way to go, but 1000 kcals is a big deficit. Certainly big enough.
As for lifting, make very sure you're doing plenty of mobility work to protect your shoulders, ankles, knees, wrists etc. Joint "prehab" is very important so you don't get injuries. Be a real stickler for proper form. Chest out, back straight, etc. You're going to be at this for years so you don't want to be on here two months from now talking about how you tweaked your back and injured your rotator cuff.
Don't skimp (at all) on your warm-ups when you're lifting weights.
Edit: Protein shakes are OK to get a little extra protein in but are probably inferior to actual protein from actual food (protein shakes are highly-processed). Make sure you're getting plenty of fiber from green vegetables. It would probably only help to add some psyllium seed fiber to your protein shakes.
Edit: If you have a gym with free weights and barbells, I would do Stronglifts 5x5 or Starting Strength. But your main goal right now is lose all that extra fat so sticking to your diet along with any kind of weight routine should vastly improve your current situation.
vullnet123 5y ago
You hold your weight terribly man, sorry. You need to cut harder. Try PSMF.
thyexorcist 5y ago
Nah dont worry about it dude, i know. Very insecure about it too, but im trying to fix it.
vullnet123 5y ago
I lost 100lbs almost 3 years ago, so I get you. Went from 300 to 190 at my lowest. Gained half of it back last year, was at 250 when I got dumped, 210 now 5 months later. You're somewhat tall so just keep losing weight. Do cardio, keep lifting, and track calories religiously. If you have any questions just lmk dude, I know how it is.
thyexorcist 5y ago
Damn dude thats great progress. Actually my problem isnt losing weight, its body composition. My lowest was 182lbs but i still looked the same, just smaller sizes. This time im trying to focus on body recomp.
vullnet123 5y ago
Yea man I get you, I looked fat af at my lowest, but according to everyone around me I was incredibly skinny. Keep in mind Im 6'4", I'm sure 170~ I would've been happy with. Keep lifting and losing weight, had I lifted while losing weight I'd have looked better. Also realize it takes time for it to show fully, it took a while to lose my fat face.
BornOnMay3rd 5y ago
Cut. Continue your deficit and get lean. See your muscles. Then start bulking and gaining mass and repeat the process of cutting. You just keep switching between being a caterpillar and butterfly seasonally.
thyexorcist 5y ago
Alright thanks mate
mrmaldoror 5y ago
Get some muscle.
Just keep working out and eating right, ain't rocket science.
thyexorcist 5y ago
Thanks.
TopTRP 5y ago
Most people in here are definitely not lifters and know as much about being a gym bro as they do about dealing with women. Not much.
For your situation 1440 daily is too low.
An argument can be made for such a drastic cut if you already have a good muscle base and you understand the negative consequences that come with cutting that hard.
You lack the muscle part of the equation and trying to gain muscle while going on some somalian diet is fucking stupid.
The program you linked looks whack for a beginner too.
Every beginner should follow this simple program starting out.
Squat Deadlift Bench Overhead Press Bent over Row
All with barbell.
That is 1 day on, 1 day off. You can do cardio on your off days if you feel like you want to burn some cals.
Do that for 6 months and drop your diet down to 2000-2500 cals.
Once you get a good muscle base and are comfortable lifting heavy weights, you can start to diversify your bonds and transition to upper/lower split, and after that PPL.
boy_named_su 5y ago
Don't try to bulk and cut at the same time
Here's what you should do:
Muscle is tough to replace. You want to keep what you have. So lift for two weeks, adding weight each lift day. Now you have a baseline
Then start your cut. Lift to maintain what you got. Eat what you described. And add lots of cardio. I'd recommend swimming and fighting, as they are good for upper body
If you're losing strength, add more calories/protein
Weigh yourself every day, and measure your body fat once a week. What gets measured gets managed
Your cut will stop eventually. Keep cutting until it does.
Then begin a bulk. TDEE + 250 calories. 1g protein/lb body weight. Do StrongLifts or similar. Add weight every lift day. Repeat until you plateau, then cut again
WalterHuey 5y ago
Lifting, you should simply do 5x5 stronglift. You can put in 2-3 LSS or hic sessions in between. Good luck!
NewtoFin 5y ago
Well first of all DONT cut. You have little LBM (lean body mass) underneath your fat so if you cut now you'll end up flabbier/skinny-fat.
Just start lifting full body workouts using the the big 4 lifts, 3 x's a week, and clean up your diet step by step. IE drop all sodas and sugary shit first, then clean up your breakfast, then lunch, etc etc.
69weed420 5y ago
I highly recommend for your cutting diet to fast for 48 hours then the next day eat keto then repeat with fasting for 48 again. M/Tue Fast Wed Keto Thur/Fri Fast Saturday Keto Sun/Mon Fast
and so on and so forth. I went from 260 to 230 in less than 3 weeks from only fasting and have since switched to 48 hour fasts and eating just so i can still lift. From 230 - 210 in 2 weeks with 48 hour fasting.
caius100 5y ago
You are supposed to cut. Most important thing is diet. Besides that, do cardio and train with a jacket or something on, so you will sweat more. Diet and many reps with low weight plus cardio will get you good
peaceful_strong_man 5y ago
So we sweatin now to get lean? ????????♂️
Red-Nerd13 5y ago
April Fools...?
The sweating advice is retarded, it does nothing for body composition or lean-ness. It's a tactic competitors use to drop weight for a weigh in.
Just eat at a deficit (I prefer to use a fasting protocol for this part), lift weights , & maybe some HIIT. You'll be fine.
resnine 5y ago
You are skinny-fat.
Thin arms and forearms with chucky belly and breasts. Posture is off, which gets better the more you workout.
You need to cut and have an intense workout to burn that belly fat and build up your pecs, you are close to getting moobs. HITT and cardio is always great for the first 20 minutes. I try to run / do cardio for the first 20 minutes of my workout then I do compound lifts for the remaining 40.
How did you go about setting up your macros? Something seems a little off there.
thyexorcist 5y ago
180g of protein as a base, and filled the rest based on maximum calories, which for me is 1440
peaceful_strong_man 5y ago
Full body or gtfo