Skip to main content
tanjar601
tanjar601 g Tanja Radosevic
2 Post(s)
2 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2017
Posted

I recently gained a couple of unwanted kg's. And I would like to start cutting. But, I am confused. I watched Scott's "This is why you're fat. bulking and cutting" and it seems pretty simple. But, the calories I should be taking in according to the video are VERY low.

my BMR at rest is (calculated with Scott's calculator) 1485

my BMR at motion is 2302

So, I should be taking in 1485 calories on workout days and 985 on rest days. Which seems so low. I'm 175cm tall, and weigh 63kg. I workout 4-6 times a week, I like to lift heavy and do bodybuilding style workouts.

And my calorie goal from the calculator is 2032. (170g protein, 51g fat, 228g fat)

I'm confused, should I eat 985 calories (rest day) and 1485 (workout day)

or 2032 calories (workout day) and 1532 (rest day)

or 2032 calories (rest day) and 2532 (workout day)

 

Pls help :)

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: tanjar601

I recently gained a couple of unwanted kg's. And I would like to start cutting. But, I am confused. I watched Scott's "This is why you're fat. bulking and cutting" and it seems pretty simple. But, the calories I should be taking in according to the video are VERY low.

my BMR at rest is (calculated with Scott's calculator) 1485

my BMR at motion is 2302

So, I should be taking in 1485 calories on workout days and 985 on rest days. Which seems so low. I'm 175cm tall, and weigh 63kg. I workout 4-6 times a week, I like to lift heavy and do bodybuilding style workouts.

And my calorie goal from the calculator is 2032. (170g protein, 51g fat, 228g fat)

I'm confused, should I eat 985 calories (rest day) and 1485 (workout day)

or 2032 calories (workout day) and 1532 (rest day)

or 2032 calories (rest day) and 2532 (workout day)

 

Pls help :)

You need to create a calorie deficit of 250-500 calories EVERY day. This deficit is subtracted off of your total calorie BMR of 2302. 1485 is the bare minimum of calories you must eat to stay healthy and function properly. Below this level puts the body in starvation mode which will slow down your metabolism and reduce fat burning and can increase muscle loss.

 

The easiest thing to do is cycle your carbs and fats. On workout days, eat enough calories to create the needed 250-500 calore deficit but lower your fats and raise your carbs. On rest days, do the opposite - raise your fats and lower your carbs. The total caloric intake each day - whether you are increasing carbs or fats - should not exceed your BMR in motion minus 250 or 500.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
tanjar601
tanjar601 g Tanja Radosevic
2 Post(s)
2 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2017
Posted

Thank you so much!

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .