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Old 03-27-2013, 01:45 PM   #25
dossas
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Hey Sarvpriy.

I have given you a fair amount of guidance, and, as of yet, I haven't seen you accept and follow any of it.

I will say this one more time...YOU ARE WAY UNDER/BELOW your caloric requirements. Your body is in starvation mode - your hormones are trying to protect your body from being starved and holding on to your "storage" calories i.e fat stores.

As I said previously...

31 yrs old
117 kg (117x2.2=257.4)
Exercise 3-5 times per week
I'm guessing your height at around 5' 10"

Your estimated caloric requirement is ~3500-3600 calories per day.

This is to maintain your current weight. To reduce weight you want to decrease calories, but you do not want to decrease them too much!!

A reasonable calorie deficit would be ~ 500 calories per day (you could go as much as ~1000 calories).

That would put you at ~ 2500 - 3000 calories per day to lose ~1-3 lbs of weight per week.

You need to track your macronutients (proteins/carbs/fats). There are many sources on line to track food eg: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com, www.nutritiondata.self.com. Remember that there are 4 calories per gram for protein and carbs, and 9 calories per gram for fat.

Remember that total calories and total protein are the most important criteria. So, I would say that you would need ~250 grams of protein per day. You also need fats for hormone regulation and general satiety (feeling content) - so maybe around 60 - 80 grams of fat per day. The rest of the calories would then come from carbs.

So:
250 g x 4 (calories/gram) = 1000 calories from protein
70 g x 9 (calories/gram) = 630 calories from fat
1000 + 630=1630 calories and 3000 - 1630 = 1370 calories from carbs. This would be 1370/4 = 342.5 grams of carbs.

Another way to look at this is to go with a 40/40/20 or 30/50/20 % P/C/F macro split.

So for 2800 calories per day...

40% of 2800 = 1120 calories = 280 grams protein
40% of 2800 = 1120 calories = 280 grams carbs
20% of 2800 = 560 calories = 62 grams fat

OR,

30% of 2800 = 840 calories = 210 grams protein
50% of 2800 = 1400 calories = 350 grams carbs
20% of 2800 = 560 calories = 62 grams fat


As I said before...being a vegetarian makes it somewhat difficult to get enough protein. If you are ok with whey protein, then use that to up your protein levels. Other sources would be lentils (daal), beans, nuts, seeds, and soy.

As I said before...your ratios of carbs and fats can vary - just make sure you get enough protein and your total calories are around 2500 - 3000 per day.

As for your workouts:

Resistance training (weights) and cardio in combination is the best way to go. You don't want to lose weight and have no muscle to show afterwards. You can do a body part split, or full body workouts 3 - 4 days a week (just pick one and stick to it based on what you like). Add in 2-3 days of cardio and you should be good to go. Remember to always push yourself when training - always try to add more weght or more reps.

Try this for a week or two. If you don't lose any weight, drop your total calories per day by another 200 - 300 calories and recalculate your macros.
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