Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

fat loss

Author
arin
Senior Member
  • Total Posts : 122
  • Reward points: 6716
  • Joined: 2008/02/10 00:03:35
  • Status: offline
2008/05/14 19:40:39 (permalink)

fat loss

based on photos in http://www.muscletalk.co.uk/m_2662773/tm.htm

im 5"9
11 stone - 69 kgs - 152 lbs
at a guess im about 23-25% body fat?

ive been reading to lose 1lb of fat per week id need a 3500 calorie defecit.

how many lbs would i need to lose to lower my body fat to around 12-15% (just as a starting point)? am i right in saying its around 25lbs of fat?

how do i know how many lbs of muscle i have?

im on a maintainance diet taking in 2200 calories, of which all are clean..
carbs in morning and post workout.

how many calories do i use a day just to live, and go about my day in a relatively easy manner? am i breaking even? if so does the following make a deficit...?

say i burn 600 calories a day on a cardio session? is this enough to sufficient a 1lb a week fat loss, if i do this 5 times a week and eat clean every day, (bar the cheat day, which is still clean)
#1

4 Replies Related Threads

    kitty
    Moderator & BNBF Pro
    • Total Posts : 39083
    • Reward points: 12216
    • Joined: 2003/08/26 10:52:24
    • Location: Chorley, Lancashire
    • Status: offline
    RE: fat loss 2008/05/14 20:12:04 (permalink)
    Looks like you were given decent advice in that thread mate.
    #2
    arin
    Senior Member
    • Total Posts : 122
    • Reward points: 6716
    • Joined: 2008/02/10 00:03:35
    • Status: offline
    RE: fat loss 2008/05/14 21:46:11 (permalink)
    i was, but none apply to the above questions
    #3
    W0mpa
    Senior Member
    • Total Posts : 103
    • Reward points: 7318
    • Joined: 2007/06/19 20:51:47
    • Status: offline
    RE: fat loss 2008/05/14 23:18:21 (permalink)
    ill go with the higher stats u gave

    25%-15%=10% 152lbsx0.1=15.2lbs

    total fat =152x0.25=38 .:. leanbodyweight =152-38=114

    your maintenance calories = Your bodyweight (lbs) X 15 = 152x15=2280

    if you wanted to be even more scientific you could calculate your BMR ( http://html.ketv.com/sh/idi/health/calcs/bmrcalc.html ) and x it by your activity level factor ( http://building-muscle-now.com/weight-lifting-diet.html ) which then in turn would calculate how many calories you would burn if you sat in bed all day

    if i was you tho id ignore all the technical mumbo jumbo and stop worrying about calories or what not. dont go by calories as a calorie has different means in the UK and US.

    basically i would start at around 150-170 carbs a day and see if any weight is lost, if so stick to the same amount until you stop losing weight and reduce the carbs from there. obviously you need to be doing suficient cardio ie morning pre breakfast 3-5 times a week.

    i also read your other post, instead of a 20min jog do > 35mins on the bike and get your heart rate in the fat burning zone, 60% (menu usually on bike)

    i know you've injured your hand but cant you do any weights? great for fat burning and muscle building/maintaining. you can always hold the bar in the palm of your hand on things like benching, or you could even do weights with 1 arm

    if you need any more help just pm

    post edited by danburb - 2008/05/14 23:51:27
    #4
    arin
    Senior Member
    • Total Posts : 122
    • Reward points: 6716
    • Joined: 2008/02/10 00:03:35
    • Status: offline
    RE: fat loss 2008/05/15 00:00:56 (permalink)
    nice one mate
    #5
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5