Low Calorie weight lifting

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DrewChan

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I found myself having gained far too much weight over the december holidays with what looked liked the beginning of a boep looming, and genetically monsterous love handles.

So I decided to diet/slim down my portion sizes.

Average day:

Breakfast:

2 eggs (Poached)
1/2 Tomato cooked
Beans

Lunch: Salad
Mix of potato salad
Boiled egg
Spinach and usually a pasta of some sort (each in small quantites)
Fits neatly into your average breakfast bowl.

Dinner is either a cereal like pronutro or a protein shake.

Anyway the actual point of this is not to have my diet rated - but comment that its working very well, have lost a fair amount of weight and buffed up in a few areas (Have a set of dumbells and pull up bar at home) Also climb 8 flight of stairs 4 times a day at work.

Now as far as I have researched this result is improbable on such a low calorie diet - ie- you dont put on muscle with a calorie defecit - so whats with this.

PS also taking thermogenic caps, although many don't believe in them just call it a placebo :)
 
it wont last long, you will hit a ceiling and lose some of that muscle mass sooner or later.
 
DrewChan said:
I found myself having gained far too much weight over the december holidays with what looked liked the beginning of a boep looming, and genetically monsterous love handles.

So I decided to diet/slim down my portion sizes.

Average day:

Breakfast:

2 eggs (Poached)
1/2 Tomato cooked
Beans

Lunch: Salad
Mix of potato salad
Boiled egg
Spinach and usually a pasta of some sort (each in small quantites)
Fits neatly into your average breakfast bowl.

Dinner is either a cereal like pronutro or a protein shake.

Anyway the actual point of this is not to have my diet rated - but comment that its working very well, have lost a fair amount of weight and buffed up in a few areas (Have a set of dumbells and pull up bar at home) Also climb 8 flight of stairs 4 times a day at work.

Now as far as I have researched this result is improbable on such a low calorie diet - ie- you dont put on muscle with a calorie defecit - so whats with this.

PS also taking thermogenic caps, although many don't believe in them just call it a placebo :)
Click to expand...

volstruis said:
Get some whey protien. :)
Click to expand...

erm
 
Did some quick research on a cutting diet

Baseline calorie calculation
154Ib x 13
2000
Calories
600 Calorie deficit (1400 Calories)


(Endomorph) eat every 3.5 - 5 hours

1.5grams of protein per pound of body weight
231 grams of protein x 4 (924 Calories)
23% of calories from fat (322 Calories) 25.8 grams
Remainder Carbs (1400 - 924 - 322)= 154 Calories (38.5 grams)

Does this sound more logical - means I can't use the work canteen anymore sigh
My low baseline calories might explain the relatively good results off a low calorie diet - im probably not starving myself (I'm never hungry) except maybe getting the munchies around 8pm
 
DrewChan said:
Did some quick research on a cutting diet

Baseline calorie calculation
154Ib x 13
2000
Calories
600 Calorie deficit (1400 Calories)


(Endomorph) eat every 3.5 - 5 hours

1.5grams of protein per pound of body weight
231 grams of protein x 4 (924 Calories)
23% of calories from fat (322 Calories) 25.8 grams
Remainder Carbs (1400 - 924 - 322)= 154 Calories (38.5 grams)

Does this sound more logical - means I can't use the work canteen anymore sigh
My low baseline calories might explain the relatively good results off a low calorie diet - im probably not starving myself (I'm never hungry) except maybe getting the munchies around 8pm
Click to expand...

sorry but if i recall correctly isn't it as so:

1g fat = 9 calories
1g proetin = 4
1g carb = 4

protein: 924
fat: 232
carbs: 844

what is your weight and height?

do you know your BF %?

I think you should decide whether you want to lose or build
 
Couple of recommendations.

1. Have your carbs around your workout.
2. You should consider upping your protein, and a protein source at dinner (chicken, steak, fish) & a green salad.
3. Cut the potatoes and the pasta... there are tons of COMPLEX carbs to choose from, if must potato, go for sweet potato... and pasta, in my experience, is not your friend unless you're a Nigerian Marathon Runner.

All the best.

M
 
You worked that at my baseline (2000 calories) - I created a 600 calorie deficit (which is apparently within healthy limits) It is indeed 9 calories not sure what I did there. 23% of 1400 - 322 Calories/9 = 35.7 grams. (1400 - 924 - 322) = 154 calories for carbs.

Weight = 68kg
Height = 1.67m - sigh
BF % approx 18% - this was before my recent weight loss but rather over estimate.

Want to lose first, genetics are a harsh b#tch, want to get skinny and then I'll start a bulk. I do have some muscle mass from years of fooling around with weights, but nothing astounding.
 
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DrewChan said:
You worked that at my baseline (2000 calories) - I created a 600 calorie deficit (which is apparently within healthy limits) It is indeed 9 calories not sure what I did there. 23% of 1400 - 322 Calories/9 = 35.7 grams. (1400 - 924 - 322) = 154 calories for carbs.

Weight = 68kg
Height = 1.67m - sigh
BF % approx 18% - this was before my recent weight loss but rather over estimate.

Want to lose first, genetics are a harsh b#tch, want to get skinny and then I'll start a bulk. I do have some muscle mass from years of fooling around with weights, but nothing astounding.
Click to expand...

at 1.67m and 68kg i cannot imagine you are very much overweight, especially if you do have some muscle mass and imo 1600 calories is way too low.
 
I'm just going by the calculations on the site. Calories consumed = weight in Ib x 13-15. for someone 200Ib this becomes a baseline of 2600+ which im sure sounds a lot more normal but I am smaller. I'll dig around google some more in the mean time comments are appreciated :P
 
2000 calories... 600 deficit... 1400 calories a day? I think I have that before 9am, and I'm suffering with a deficit of 700 calories (I'm currently eating 2600 a day)
 
xrapidx said:
2000 calories... 600 deficit... 1400 calories a day? I think I have that before 9am, and I'm suffering with a deficit of 700 calories (I'm currently eating 2600 a day)
Click to expand...

lol now been to 3 sites - BMR 1650. Anyone else want to work out their BMR's seriously maybe its cause im a short ass
 
DrewChan said:
lol now been to 3 sites - BMR 1650. Anyone else want to work out their BMR's seriously maybe its cause im a short ass
Click to expand...

mine throws out: You have a BMR of 1764.1.

i am not that far off of you, 1.75m and 71kg i do have imo a decent muscle mass and training hard

frankly i have never done it this way, i.e working out and sticking to a strict diet etc, i just try to make decent choices with food (although honestly not always) and have started eating way more than i used to.

I only started training this last year in Octoberish and have dropped around 5kg and have way more muscle mass and am WAY stronger than i was before.
 
BMR - that's the minimum you should ever eat, not what you should be eating for weight loss.
 
D3x! said:
this, i understand BMR to be what your body needs minimum to function excluding any activities
Click to expand...

exactly, he's eating 250 calories less than that... so you'll probably end up going backwards, hurting yourself, and getting sick.
 
DrewChan said:
You worked that at my baseline (2000 calories) - I created a 600 calorie deficit (which is apparently within healthy limits) It is indeed 9 calories not sure what I did there. 23% of 1400 - 322 Calories/9 = 35.7 grams. (1400 - 924 - 322) = 154 calories for carbs.

Weight = 68kg
Height = 1.67m - sigh
BF % approx 18% - this was before my recent weight loss but rather over estimate.

Want to lose first, genetics are a harsh b#tch, want to get skinny and then I'll start a bulk. I do have some muscle mass from years of fooling around with weights, but nothing astounding.
Click to expand...

BMR Calories 1625
Maintenance Calories 2519
Calories to lose weight (based on 20% deficit) 2015

Total Protein (based on LBM) 184.5g
Total Fat (based on Total BW) 60.0g
Total Carbs (after Protein/Fats) 182.8g
 
xrapidx said:
BMR - that's the minimum you should ever eat, not what you should be eating for weight loss.
Click to expand...

Well Base metabolic rate is basically with 0 calories burned due to activity. According to another set of caculation I can increase 1600 to about 1900 due to my various activities. From here I would make a deficit as 1900 would be my maintenance point.

The above calculations were working out on 2000 calories per day
 
[How did you get 2500 calories maintenance thats an increase of 1000 over bmr, what in my day could possibly consume that many (to return my BMR 1600)
 
DrewChan said:
[How did you get 2500 calories maintenance thats an increase of 1000 over bmr, what in my day could possibly consume that many (to return my BMR 1600)
Click to expand...

life? walking, talking, working, standing up etc?

+ training
 
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