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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 06-16-2013, 03:03 PM   #1
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Default Deducting calories question

I'm starting my new diet tomorrow, and am looking for your expert advice once again.

BtB recommended I shoot for 2700 calories a day as a starting point, monitor it for 2 weeks, and see where I'm at after to either re asses, or stay the course.

I'm obviously not experienced enough to build my own diet from scratch, so I was wondering if you could help me deduct 300 calories from this 3000 cal diet.

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I don't really know where or how to take the calories away, so any advice would be great.

Thanks


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Old 06-16-2013, 03:12 PM   #2
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The extra 300 calories probably won't hurt you, but you could start by getting rid of that expensive carb drink from the last meal, that'll put you half way there.
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Old 06-16-2013, 03:15 PM   #3
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I would recommend deducting a total of 75 grams of carbs evenly from each meal.

75g / 6 meals = 12.5g from each meal.

I would also ditch carbs in the morning for breakfast and just eat protein and fats. Move those carbs to post-workout.
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Old 06-16-2013, 03:17 PM   #4
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Originally Posted by Off Road View Post
The extra 300 calories probably won't hurt you, but you could start by getting rid of that expensive carb drink from the last meal, that'll put you half way there.
Yes I forgot to say, sorry, I wont be taking the carb shake.

Also I don't think the pre and post workout meals are included in the total calorie count.
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Old 06-16-2013, 03:25 PM   #5
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Yes I forgot to say, sorry, I wont be taking the carb shake.

Also I don't think the pre and post workout meals are included in the total calorie count.
Unless I added it incorrectly (someone else can recalculate that), the 4 meals come to 2,597 cals (so rounded up to 2,600 cals) which means you could add the pre-workout shake or half the oats ?? (I can't recall what they all total on their own)...whatever takes you up another 100 cals from the remaining items in the pre and post workout options there.

That's one option.
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Old 06-16-2013, 05:55 PM   #6
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Unless I added it incorrectly (someone else can recalculate that), the 4 meals come to 2,597 cals (so rounded up to 2,600 cals) which means you could add the pre-workout shake or half the oats ?? (I can't recall what they all total on their own)...whatever takes you up another 100 cals from the remaining items in the pre and post workout options there.

That's one option.
You require 2,700 cals.

If the calorie total is around 2,600 for the 4 meals, then you can eat those 4 meals as they are laid out and you need to find an extra 100 calories.

To get those extra 100 calories, you could have the shake which is mentioned in the pre-workout section, at 110 calories which is pretty much spot on...or...you could have 1/3 of the amount of oats suggested in that pre-workout area, which is 300+ cals in total so that would work out to the 100 cals you need.


It's just a case of finding the extra 100 calories, and to do that, you could eat 14 almonds, or have the pre-workout shake, or 1/3 of the oats meal (both of the last two are found in the plan at the link).




Basically, you just add up the ones you are definitely going to eat and then work out what is left that you need to make up in calories and select one (or a few so that you can swap from day to day etc) and add that in. That should work fine.


Does that help?
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Old 06-16-2013, 06:15 PM   #7
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Quote:
Originally Posted by 5kgLifter View Post
You require 2,700 cals.

If the calorie total is around 2,600 for the 4 meals, then you can eat those 4 meals as they are laid out and you need to find an extra 100 calories.

To get those extra 100 calories, you could have the shake which is mentioned in the pre-workout section, at 110 calories which is pretty much spot on...or...you could have 1/3 of the amount of oats suggested in that pre-workout area, which is 300+ cals in total so that would work out to the 100 cals you need.


It's just a case of finding the extra 100 calories, and to do that, you could eat 14 almonds, or have the pre-workout shake, or 1/3 of the oats meal (both of the last two are found in the plan at the link).




Basically, you just add up the ones you are definitely going to eat and then work out what is left that you need to make up in calories and select one (or a few so that you can swap from day to day etc) and add that in. That should work fine.


Does that help?
Got it, thanks.

Btb recommended at least 200 grams of protein though, and I don't think this diet has that much.

Should I just add the extra 100 calories and stay the course? Or try and find some way to get the full 200 grams of protein in...
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Old 06-16-2013, 06:21 PM   #8
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Originally Posted by LindenGarcia18 View Post
Got it, thanks.

Btb recommended at least 200 grams of protein though, and I don't think this diet has that much.

Should I just add the extra 100 calories and stay the course? Or try and find some way to get the full 200 grams of protein in...
Make sure you get the calories, for now...you can adjust protein etc when someone gives more advice on how to work it out, so that you have a good grasp on it.

The shake in the pre-workout section will go a way to getting more protein in, if you choose that for the extra 110 calories to make up the deficit.

Then hopefully others can help you tweak it to get the 200 grams of recommended protein but for now just go with the calories, until you get those tweaks done...maybe BtB can advise on that as well as some of the other members...but, start with the calories, for now.


It will mean a 165g protein intake if you include the shake...which isn't that bad...just add them up as you go.
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Old 06-16-2013, 09:03 PM   #9
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LInden. I am just sooooo proud you will actually be eating more than a sparrow.... I almost cried. ( almost ha ha) Best of luck and God bless. Just keep eating and keep lifting. More protien - more cals.... ALL GOOD at this point.
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Old 06-16-2013, 09:13 PM   #10
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The shake in the pre-workout section will go a way to getting more protein in, if you choose that for the extra 110 calories to make up the deficit.
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