Results 1 to 8 of 8
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 07-14-17, 2:29 pm (EDT) #1

    Losing Weight after Bulking

    July 14, 2017, 2:29 pm

    So Hello everybody,

    Im a 16 years old, 189 cm (5 feet 9), 92kg (202lb).

    So my story is - basically i've been a fluffy boy my whole life. And at the age of 15 i decided to lose weight and i did. I went from 96 kg (211lb) to 77 kg (169lb) and i was pretty happy with the results. So i started training with weight and stuff and i decided to start bulking. So i did but i did it the wrong way, because i gained lots of weight back, but also build muscle. So now im 92 kg (202lb) and i dont look like 1 year ago when i was 96kg. I got just a little bit less body fat. So i tried to cut for like 3 mounts and im eating properly like no sweets and i drink only water nothing else. I train 4 days a week. So my weight for these 3 mounts has been like 93-92-94 and so on.

    My macros are

    Protein: 190g

    Carbs: 200

    Fat: 90 (but im eating like 60)

    I also got a Fitness watch that shows how much calories i burnt and im burning something around 3000-3600.

    Im sorry if there are some mistakes im from Germany :)

  • Posted On: 06-15-18, 1:34 am (EDT) #2

    Losing Weight after Bulking

    June 15, 2018, 1:34 am

    So I am wanting to do some cutting. I want to know how to do it without losing too much muscle. I am currently doing the 5 day body building split. I weigh 210lbs and am about 21% body fat #europeanvacations. So far I've been balancing my macros to 45, 35, 20 for carb, protein, and fat respectively. I've been trying to eat about 2500-3000 calories depending on the day and workout. My metabolic rate is around 1950 kcal. Currently my aim is to break even with my BMR and eat around 0-10% carb intake while intermittent fasting. I plan to eat a higher protein and fat load. Should I be eating more? And what is a good routine that would be recommended for me.

  • Posted On: 06-15-18, 6:34 pm (EDT) #3

    Losing Weight after Bulking

    June 15, 2018, 6:34 pm
    Posted by: Pe4i

    So Hello everybody,

    Im a 16 years old, 189 cm (5 feet 9), 92kg (202lb).

    So my story is - basically i've been a fluffy boy my whole life. And at the age of 15 i decided to lose weight and i did. I went from 96 kg (211lb) to 77 kg (169lb) and i was pretty happy with the results. So i started training with weight and stuff and i decided to start bulking. So i did but i did it the wrong way, because i gained lots of weight back, but also build muscle. So now im 92 kg (202lb) and i dont look like 1 year ago when i was 96kg. I got just a little bit less body fat. So i tried to cut for like 3 mounts and im eating properly like no sweets and i drink only water nothing else. I train 4 days a week. So my weight for these 3 mounts has been like 93-92-94 and so on.

    My macros are

    Protein: 190g

    Carbs: 200

    Fat: 90 (but im eating like 60)

    I also got a Fitness watch that shows how much calories i burnt and im burning something around 3000-3600.

    Im sorry if there are some mistakes im from Germany :)

     How many calories do you eat? My calculations show you should be eating 2743 calories. With what you ar buring if you hit 3200 calories youd be at a 500 deficit. You should have a bit more carbs. Basically if you are only eating 2000 calories the extra 473 should go towards your carbs for example. Judging by your weight in 3 months you've probably been eating at maintenance level. There are other vaiables like water weight but you need to eat 250-500 calories less than maintenance. If done right you should lose no more than about 2 pounds a week. Next time you bulk eat 250-500 calories over your maintenance to keep fat gain minimal. Sounds like though in a year you gained a little muscle and lost a little fat so there's progress!

     

  • Posted On: 06-15-18, 6:38 pm (EDT) #4

    Losing Weight after Bulking

    June 15, 2018, 6:38 pm
    Posted by: gingerbear

    So I am wanting to do some cutting. I want to know how to do it without losing too much muscle. I am currently doing the 5 day body building split. I weigh 210lbs and am about 21% body fat #europeanvacations. So far I've been balancing my macros to 45, 35, 20 for carb, protein, and fat respectively. I've been trying to eat about 2500-3000 calories depending on the day and workout. My metabolic rate is around 1950 kcal. Currently my aim is to break even with my BMR and eat around 0-10% carb intake while intermittent fasting. I plan to eat a higher protein and fat load. Should I be eating more? And what is a good routine that would be recommended for me.

    Eat 250-500 calories below maintenance to cut. The more agressive the cut the more muscle loss. Also a better chance of gaining fat back quickly. 20% is good for fats, around body weight for carbs and the rest in protein. Extra protein will also help to hold onto more of that muscle when cutting.

     

  • Posted On: 06-15-18, 11:56 pm (EDT) #5

    Losing Weight after Bulking

    June 15, 2018, 11:56 pm
    Posted by: Pe4i

    So Hello everybody,

    Im a 16 years old, 189 cm (5 feet 9), 92kg (202lb).

    So my story is - basically i've been a fluffy boy my whole life. And at the age of 15 i decided to lose weight and i did. I went from 96 kg (211lb) to 77 kg (169lb) and i was pretty happy with the results. So i started training with weight and stuff and i decided to start bulking. So i did but i did it the wrong way, because i gained lots of weight back, but also build muscle. So now im 92 kg (202lb) and i dont look like 1 year ago when i was 96kg. I got just a little bit less body fat. So i tried to cut for like 3 mounts and im eating properly like no sweets and i drink only water nothing else. I train 4 days a week. So my weight for these 3 mounts has been like 93-92-94 and so on.

    My macros are

    Protein: 190g

    Carbs: 200

    Fat: 90 (but im eating like 60)

    I also got a Fitness watch that shows how much calories i burnt and im burning something around 3000-3600.

    Im sorry if there are some mistakes im from Germany :)

    I agree with Aaron, sounds like you did make some progress so that's positive!

     

    Do you have any idea what your body fat percentage actually is? Because you're about 6 ft 2 if my calculations for your height in cm is correct.. so being a little over 200lbs isn't bad at all.

     

    By my calculations too.. if you are only getting 60g of fat.. you're only getting about 2100 calories total. For a guy your size, and at your age, that's probably not enough, even if you are trying to lose weight. It could literally be that you're not eating enough.

     

    Here's my thoughts.. at 16, unless you are obese, there's no need to be cutting. If you can find out what your body fat percentage is, and if it's less than 20%, I wouldn't recommend cutting right now. Just build some more lean muscle and then you will have a great area and great mass, which will actually make your body fat % go down.

     

    I'd suggest you also try hard to meet your fat goals if you can, and go to the @mealplan page if you haven't already to calculate some macros for either a lean bulk, or a cut if you are going to continue to lose weight. Lastly, the reason you may have gained too much fat when you went back to a bulk was because you simply ate too much food.. and now you're going to the other extremem and not eating enough, which is why you might be in a plateau.

  • Posted On: 06-16-18, 12:00 am (EDT) #6

    Losing Weight after Bulking

    June 16, 2018, 12:00 am
    Posted by: gingerbear

    So I am wanting to do some cutting. I want to know how to do it without losing too much muscle. I am currently doing the 5 day body building split. I weigh 210lbs and am about 21% body fat #europeanvacations. So far I've been balancing my macros to 45, 35, 20 for carb, protein, and fat respectively. I've been trying to eat about 2500-3000 calories depending on the day and workout. My metabolic rate is around 1950 kcal. Currently my aim is to break even with my BMR and eat around 0-10% carb intake while intermittent fasting. I plan to eat a higher protein and fat load. Should I be eating more? And what is a good routine that would be recommended for me.

    When you say 1950 is your metabolic rate.. what exactly do you mean? Is that how many calories your body burns in general, and any training goes on top of that? Or is that how much you supposedly burn on days you train? Did you do some calculations on the @mealplan page to get that number?

     

    I think going lower with your carb intake is a great idea for trimming down. So it's just a matter of finding what your total calories should be, and then working your macros towards that to keep you in that 250-500 calorie deficit. Like Aaron said, a slower cut means less loss of muscle, and having a good amount of protein (1.2g - 1.5g per pound of lean body weight) while keeping your training sessions intense will help you retain mass.

  • Posted On: 06-18-18, 7:09 pm (EDT) #7

    Losing Weight after Bulking

    June 18, 2018, 7:09 pm

    When I say metabolic rate, I mean basal metabolic rate, I have that measured through the inbody test at nutrishop.

  • Posted On: 06-18-18, 10:59 pm (EDT) #8

    Losing Weight after Bulking

    June 18, 2018, 10:59 pm
    Posted by: gingerbear

    When I say metabolic rate, I mean basal metabolic rate, I have that measured through the inbody test at nutrishop.

    Right I see. So your BMR at rest is 1950? Which would probably make your BMR in motion around that 2500 mark. So to cut, you probably want anywhere from 2000-2500 calories. If you want to preserve as much muscle as possible, go on the lower end of the deficit.. so about 200-300 calories less than your BMR in motion.

     

    If you didn't get a BMR in motion number on that test, then as I said in the previous post, use the calculator on the @mealplan page to get an idea of what it is.

Results 1 to 8 of 8
Page 1 of 1
Jump to page:
Jump To: