Picture from tonight.... (5/7/2013) - and added a back shot on 5/8/2013 :-D

[BIG ACH]

No man, your Bmr is probably around 1900cals, and TDEE is 2600cals at most.

So eating 2900cals, or the amount before that, is clearly covering your daily caloric needs.

You underestimate the efficiency of the human body.


As i said, 2000 cal's should be your starting point.

How on earth did you come up with that number??? lol

[anabolichalo]

See thats what surprises me!!!  Obviously it makes sense because I'm really not losing weight....

But I'm 235 lbs at 19-20% BF.....  I should be losing weight theoretically at much higher caloric intake?  I'm just confused.... am I just a physical anomality? lol

bodyweight does not necessarily correlate with calori expenditure


you are overestimating it

[arce1988]

1,000-1,500

[anabolichalo]

nah its all bullshit, th.

eres no rule from boks that applies to everyone.

i need to go very low to lose fat, but at same time i get away with very high calories without getting fat
everyone has their "border".one has to starve the body somewhat, it seems to just downregulate maintenance if the reduction isnt sever enough.

2000cals and trainign and no cardio and having a life(job)will melt the fat no matter what.

but visible progress wont be there until 12%, other than clothes feeling big.


ah i just seen you thought dieting on 2900cals.

forget that,unless youre construction worker or marathon runner.

troy alves diets on 2000cals, just saying.

2900 is ridiculously high number.

this is the "metabolic rate chases intake" principle in action

it makes sense, if it didnt work like that it would nearly be impossible for joe average to hold his exact weight for years and years


and people outside of USA typically have the same weight for decades

[El Diablo Blanco]

Ellipitical.... moderate to high intensity... for 2 miles (takes me about 20 minutes), I'm usually drenched in sweat after!

Well then your calories are too high.  Might need to drop 300 calories per day, also up the cardio to 45 minutes.

[Psychopath]

How on earth did you come up with that number??? lol

Harris-Benedict Equation (although this is a general guide line, and the multiplier for activity i.e. TDEE is often severely overestimated).

Also, you enter your desired lean body weight, not your current weight. This is a mistake people often make.

http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm

[njflex]

nah its all bullshit, th.

eres no rule from boks that applies to everyone.

i need to go very low to lose fat, but at same time i get away with very high calories without getting fat
everyone has their "border".one has to starve the body somewhat, it seems to just downregulate maintenance if the reduction isnt sever enough.

2000cals and trainign and no cardio and having a life(job)will melt the fat no matter what.

but visible progress wont be there until 12%, other than clothes feeling big.


ah i just seen you thought dieting on 2900cals.

forget that,unless youre construction worker or marathon runner.

troy alves diets on 2000cals, just saying.

2900 is ridiculously high number.

I AGREE ITS NOT LIKE HE'S SWALLOWING T/3,EPHEDRA.SYNRTHRIOD/GH TO COMPENSATE FOR EATING 4000/5000 OR MORE PROS EAT TO GET RIPPED LOL,,,IMAGINE THAT.AND LOOK INSANE WITH EATING AND STILL GETTING LEAN/SHREDDED.

[BIG ACH]

According to this, my maintenance should be between 2700-3150 (with regular activity): http://www.mayoclinic.com/health/calorie-calculator/NU00598

[El Diablo Blanco]

Harris-Benedict Equation (although this is a general guide line, and the multiplier for activity i.e. TDEE is often severely overestimated).

Also, you enter your desired lean body weight, not your current weight. This is a mistake people often make.

http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm

Brilliant points.  Most people will change their caloric intake, lose a few pounds then stop and they wonder why.  they fail to realize that they now have a surplus of calories and need to lower their caloric intake in proportion to the weight they lost.

[Psychopath]

According to this, my maintenance should be between 2700-3150 (with regular activity): http://www.mayoclinic.com/health/calorie-calculator/NU00598

So that's about right then. You're breaking even with 2900cals. Now you have to eat below it. I'm sure you understand, you're an engineer, no?

[Mr Nobody]

According to this, my maintenance should be between 2700-3150 (with regular activity): http://www.mayoclinic.com/health/calorie-calculator/NU00598

It's bodyweight x 15, drop 500 cals to around 2200 you will slowly lose fat without losing muscle keep the weights heavy.

[Marine]

u loook shredded in picture

u know ho to diet

why ask

[BIG ACH]

The Cunningham Formula (RMR) = 500 + (22 X LBM)

, where LBM is the lean body mass in kg

Since lean body mass is metabolically active vs. fat cells which need very few calories to be sustained, these formula tend to be more accurate, especially with athletes who have above average lean mass and little body fat.

For me that comes out to 2380

[BIG ACH]

u loook shredded in picture

u know ho to diet

why ask

Because I've never been happy with my diet methodologies in the past... yeah they work, but I always felt I overdieted and lost some muscles!  I want to be very methodological and scientific in approach this time.

[arce1988]

  Ach, the pics of you super skinny at your comps... how many kc were you eating to get to your lowest body weight?

[BIG ACH]

  Ach, the pics of you super skinny at your comps... how many kc were you eating to get to your lowest body weight?

Fuck- about 1300 calories (not counting what I got from green veggies which consisted of broccoli and Lettuce

[El Diablo Blanco]

It's bodyweight x 15, drop 500 cals to around 2200 you will slowly lose fat without losing muscle keep the weights heavy.

Such a myth about muscle loss.  You only lose muscle when your fat stores get really low.  most people think they lost muscle when in reality they just lost fat around their "muscles" that seemed so big at once.

Big ACH has no worries about losing muscle for a long while.

[arce1988]

  So try 1,500 this time

  unless you are using a lot of fat burners, you need to eat those low damn kc to drop all of that body fat

[BIG ACH]

Such a myth about muscle loss.  You only lose muscle when your fat stores get really low.  most people think they lost muscle when in reality they just lost fat around their "muscles" that seemed so big at once.

Big ACH has no worries about losing muscle for a long while.

Therein lies the problem - I want to GAIN muscle!

  So try 1,500 this time

  unless you are using a lot of fat burners, you need to eat those low damn kc to drop all of that body fat

Wow - to be clear - I meant 1300 when I was near contest shape, like 180 lbs or so

[BIG ACH]

FUCK - see why I'm so confused.... this site is giving me 3241!!!

http://iifym.com/tdee-calculator/

[Mr Nobody]

Such a myth about muscle loss.  You only lose muscle when your fat stores get really low.  most people think they lost muscle when in reality they just lost fat around their "muscles" that seemed so big at once.

Big ACH has no worries about losing muscle for a long while.

Ok let him drop to 1000 cals a day see if any muscle loss occurs.

[arce1988]

  hell, if you are bulking and only trying to gain muscle, then eat 5,000 per day


  but you already look big


  so go down super low and get ripped


  galeniko makes the best posts about getting ripped

[Psychopath]

Such a myth about muscle loss.  You only lose muscle when your fat stores get really low.  most people think they lost muscle when in reality they just lost fat around their "muscles" that seemed so big at once.

Big ACH has no worries about losing muscle for a long while.

The famous Minnesota starvation study, where this whole starvation mode/muscle loss comes from is often misinterpreted, or deliberately manipulated to spout off bullshit.

These guys were put on 1500cals.

Their metabolism significantly slowed down, upwards of 50% drop, and muscle wasting began when the subjects reached 4%BF, lol.


No competitor is going down that low, and if they do, they hold it for maximum a week, and then they're back to off-season eating habits.


That's the problem with modern day capitalist/consumer culture. Everyone is either getting used by money hungry dipshits, or they're highly reserved and critical and get lost in the sea of information available.

You have to put in time deciphering data if you're going to go that route.

[Marine]

chest looking phucking huge........

i personnaly like low carb diet for cutting.....you can get away with eating more calories and protein is never ever low

but i don't know

[BIG ACH]

chest looking phucking huge........

i personnaly like low carb diet for cutting.....you can get away with eating more calories and protein is never ever low

but i don't know

Yes , low to no  carbs is what I have always done in the past to get in contest shape, but I absolutely hate it.

So I want to really calculate it carefully and try to find the best way to do this.