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how much calorie deficit without much cardio? and whats the lowest macro's/calories to go

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stealthy
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2011/03/15 22:02:25 (permalink)

how much calorie deficit without much cardio? and whats the lowest macro's/calories to go

been advised to place this in the diet section rather than the weight loss section for a better reply result so sorry if its taking the p!ss....
 
hi all

ive been cutting for 10 weeks now and have got quite good results and around 11% bf maybe even less, but i cant do much cardio now cos of boxing training being so intense so a couple questions heres my timetable

monday - pull followed by 20mins sscv
tuesday - boxing training
wednesday - off
thursday - boxing
friday - legs followed by 20mins sscv
saturday - push followed by 20mins sscv
sunday - complexes and HIIT

my calories per day are bw in lbs (153) x 10 so around 1530 calories but my weight loss has stalled again and last time i got over it by doing loads of morning sscv, to me this is very low calories so can i go lower and still be safe??

my diet consists of:

protein = bw in lbs x 1.4
fats = 35g
carbs = 72g        is this safe ratios??

if i have to drop my cals by like 100 i have worked out my diet to be:

protein = bw in lbs x 1.4
fats = 35g
carbs = 50g    too little/too much of anything??

cheers everyone
#1

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    chrissy_boy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/15 23:10:22 (permalink)
    bump,interested in answer
    #2
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/15 23:13:00 (permalink)
    chrissy_boy

    bump,interested in answer

    ive been thinkin man, and i think most ppl are gonna say increase cardio or decrease calories
     
    just wanna know if its safe or not and roughly what pro/fat/carb i should try for minimum....
    #3
    chrissy_boy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/15 23:15:12 (permalink)
    I'm pretty sure that 1 of the diet guys on here said it would take a lot less than 1400 before it was considered dangerous.You could virtually elimanate carbs to next to zero which would allow you another small meal ie chicken to curb hunger
    #4
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/15 23:20:16 (permalink)
    chrissy_boy

    I'm pretty sure that 1 of the diet guys on here said it would take a lot less than 1400 before it was considered dangerous.You could virtually elimanate carbs to next to zero which would allow you another small meal ie chicken to curb hunger

     
    yea mate ive heard that before aswell thats why im worried
    #5
    bulldog dave
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 00:44:30 (permalink)
    thats alot less calories than me around 700 a day, dont you get hungry or feel your not working at 100% in the gym eating that amount
    #6
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 00:48:58 (permalink)
    i eat exactly every 2 hours so by the time i get hungry i eat a little again so the hungers not much of a problem, i dont have much work at the mo so most of my days are sitting around doing nothing to the gym or boxing time comes then i go, give it all i can then go back to doing nothing lol
     
    all my lifts have stayed the same/some have gone up so i havent lost any strength so will keep protein at 1.4 x bw lbs i reckon, i am very very tired in the gym but my determination to finish this cut as soon as possible strives me on....cuttings not meant to be easy tho so i accept it :)
    #7
    bulldog dave
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 01:57:26 (permalink)
    judging by your pic i cant see why your cutting,
     
    cutting is hard i cant wait for the stomach to go so i can bulk and start putting some size back on
    #8
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 01:59:56 (permalink)
    bulldog dave

    judging by your pic i cant see why your cutting,

    cutting is hard i cant wait for the stomach to go so i can bulk and start putting some size back on

    yea ive got pretty much no fat left on my back tbf, i reckon im about 12% at the mo cos ive still got some on my stomach and my chest, have a look at the pics right on the end of pg1 of my journal the stomachs pretty much the same as those pics, the fats just gone from everywhere else :(
    #9
    jw390898
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 09:05:34 (permalink)
    chrissy_boy

    I'm pretty sure that 1 of the diet guys on here said it would take a lot less than 1400 before it was considered dangerous.You could virtually elimanate carbs to next to zero which would allow you another small meal ie chicken to curb hunger

    Carbs are totally non-essential and are not required in the human diet unlike protein and fat which play valuable roles. Our bodies can produce glucose as it is needed.
    OP
    I would have thought intense boxing training would serve as sufficent cardio work?
    #10
    Gruffy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 11:09:32 (permalink)
    I reckon increasing the SSCV would be better than dropping more cals, but the short version is if you're not losing weight then you can afford a larger deficit.
    #11
    Rhyso
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 11:42:00 (permalink)
    There is no way I'd be reducing cals, at over 6ft and weighing 11 stone you should be in a deficit at around 2000 cals without any cardio!

    You do a fair bit of activity on top of your weights,  Have you actually worked out your BMR and TDEE?

    You may be gaining a little muscle while losing fat and that's why the scales aren't moving?  How are you measuring your bodyfat? Have you been taking other measurements?
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    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 11:56:48 (permalink)
    ive seen alot of people on here cutting on a lot higher calories but i guess its just my metabolism :( ive also read on alot of articles that cutting calories should be bw in lbs x 10-12 followed with cardio (reccomendations varied from 5 morning sscvs to 3 sscv sessions) so using the lowest (x 10) that would take me to 1530cals
    using this x 10 method since the start of the cut nearly 3 months ago now my weight loss has been right on the money pretty much for reccomended loss per week 1-1.5lbs per week or 0.45-0.7kg
    it stalled alot at one point in feb for 3 weeks were i added loads more cardio which got things going again but now i cant add anymore cardio without killing myself lol
    #13
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 12:02:53 (permalink)
    and as for the bmr thing i have yep, using alot of different calculators but apparently none of them are accurate becuase they dont in muscle mass and metabolism, i dont think id ever be able to cut on a higher calorie diet :(
     
    im using pictures, mirror and scales as my measurements and none of which are changing dramatically/atall
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    bulldog dave
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:07:25 (permalink)
    had a quick checkout of your journal, i wouldnt mind being where you are at the start of your journal
     
    if you can handle that many calories i would add 10 mins extra per day on cardio, thats all im doing
     
    im sure i have a very slow metabolism and im trying to stay around the 2000-2200 cal mark but the last few days it has sneaked up to 2500
     
    how do you do a journal?
    #15
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:16:59 (permalink)
    bulldog dave

    had a quick checkout of your journal, i wouldnt mind being where you are at the start of your journal

    if you can handle that many calories i would add 10 mins extra per day on cardio, thats all im doing

    im sure i have a very slow metabolism and im trying to stay around the 2000-2200 cal mark but the last few days it has sneaked up to 2500

    how do you do a journal?

    i should be fine with the cals as i dont plan on being on a cut for longer than like another month, but as you say if it stalls ill just up the post workout cardio to 30mins for a couple weeks just to blast the end of the cut, just wanna get rid of this laaaaast bit lol
     
    go to the progress journals section and "start new thread" call it somethin informative or witty then put a link in your signature :)
    #16
    bulldog dave
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:34:31 (permalink)
    is it called a trog, as im having a mare lol
    #17
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:37:51 (permalink)
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    bulldog dave
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:48:15 (permalink)
    thanks for the link, however how do i add it to my signature
    #19
    stealthy
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    Re: how much calorie deficit without much cardio? and whats the lowest macro's/calories to 2011/03/16 13:56:31 (permalink)
    copy the url of your progress journal once you start one then at the top of the page click edit profile then u should see a tab with signature then add link, paste the url and name it whatever you want :)
    #20
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