Ok, I am going to do my extreme diet for Feb. Will take before pics tonight if i get a chance. I spent january getting 40-40-30 split, and carbing up on weekends, as well as many cheat days, and a week of non-workout from bieng sick, plus some missed workouts from family shitt. But, I had some decent gains in lifting, mostly in tri's and in bench. Amazingly enough, no fat gains and some cool cuts in back and bi's. I don't think there is a whole lotta diff in pics from dec to now, but i will take some anyway, reason is that i gained weight. I am now at 216. This is not from fat gain though, not that I can tell anyway. Feb I am going hardcore like I did in November, even more so, using a 70-20-10 split and getting 1700-1800 cals or so, I am going to burn 500 each night in cardio...so we are looking at 2500 cals burned in cardio each week, this not counting my RMR cals or weightlifting cals...

if I consume 1800 cals a day, x 7 that will give me 12,600 for the week.
my rmr is about 2000 (rounded up from 1937)
my TCB (estimated of course) is 3200 (rounded up from 3196)
so....
weekly RMR is 14,000
weekly TCB (five days of full and 2 days of rmr, don't train on weekend) 20,000

after all that rambling, here is what I expect, give or take a few % of course....

Total Caloric Intake Weekly 12,600
Total Caloric Burn (including RMR, Lifting, Cardio) Weekly 22,500
Total is 9,900 more calories burned than taken in per week.

This should be a bit impressive if I stick to it.

If I keep this up for a month...4 weeks...should be 39,600 more calories burned than taken in....here is what is known about calories and fat loss...

"If you consume 3500 calories less than you need your body will burn 1 pound of stored energy, and you will lose fat.
"
so, consume 3500 calories less and you will burn one pound of "energy". I am hoping that "energy will be fat stores and not muscle....as I have gained some muscle here lately...we will see. I am not too concerned with catabolism, as I have been gaining while cutting so...if I bulk, I should gain pretty well. But, given that 3500 number, in 4 weeks I should lose...11 pounds. I am currently 214 this morning....naked early morning weight. So by march 1st i should be 203 or so. Thats about 2.8 lbs per week, or 3 if ya round. A little more than I'd like to burn in a week, but we will see how I feel, and it is all numbers anyway, I may not lose shitt, we will see. I will not update weekly, although I will log things weekly, then update at the end.....we'll see.

MM

Damn mm that sounds pretty drastic. I am sure you are going to switch to the new nutrient intake gradually right?

Other than that, why dont you try to up your cardio instead of eating less. I am sure there is a better benefit of burning calories with cardio than not getting the calories in at all. Just an advice, now here he comes to insult me!

I am doing both, upping cardio and eating less. but still eating 6 times a day. I am only doing this for a month, then I will up it back up to like january.

nah, i'll insult you in other places

I don't even you at all bro. I was dieting and I went down from 3800 calories per day with 30 minutes of cardio to 2800 cals per day and 25 minutes of cardio. It fuckin sucked! I hate doing that, but it's got to be done. More power to ya.

Hey MM in my 12 week thing I want to cut before bulk but umm that post wasnt in english to me at all like whats a 40-40-30 split mean? shit like that lol fuck i sound like a newb

gl to ur cutting

He is talking about the percentages of calories from Protein, Carbohydrates and Fats.

Yup, with some added bad math for fun....lol.

Gather your daily totals of calories, and then see how many are from protein, carbs, and fat.

1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals

then when you find your totals....adjust them so that your split is like
40-40-20
or all extreme
60-20-20
or even more extreme
70-10-20

thre rest of the garble was theory bases number cruching that I am going to eithr prove or disprove this month....we'll see.

Here is an update to my diet, reduced some of the scoops and shakes and added more real food. Body is happier, numbers still low.

http://www.members.cox.net/houseofmouse/020504.htm

That a whole helluva lot of protein. When i was cutting a loaded on carbs on mondays b/c i trained my weak areas on mondays. That made me have way more energy plus i ran alot more on my rest days on the weekend. So i was fully loaded on carbs at the beginning of the week and then depleted through the rest of the week. It worked out but i lost more mscle mass than i would of liked to lose, so next cutting phase im going to try some new things to keeep my muscles as big and as full as i want. Prolly eat a lot more protein.

Protein helps in retaining the muscle while cutting as well. Your body and muscles especially needs it. That is where the "1.5g per pound" comes from. I don't think you can ever have too much protein. Your muscles will love you for it.

I didn't really up my protein that much when i cut so i think that is where the majority of my loses came from.

yup. did you sup any glut in as well? those two are very important in keepin your muscle

Not at the time, i do now and it is helping me a lot.

Hey mm are you keeping up with ya cutting diet?
Also, how do you find out your RMR and your caloric intake per day?

tancu

So how is this diet working for you Mighty, I haven't heard anything about it since you posted so I wanted to get an update. Let me know.

worked well, but i was still gaining mass while on it, so i gave into my body and started to bulk....i figure it wants to grow. then my life got in the way and screwed up my plans, been out for 2weeks now. starting up agian monday.

btw, up to 218, no noticeable increase in fat.

Very cool, sorry to hear about the set back. Again keep me posted on everything.

No wait why are you bulking??????>>>>???>?

Didn't you read what he said?? His body was gaining mass while he was doing it so he decided to give into the whole thing.

No, he decided to do the wrong thing.

he's back on track, he knows what he's doing

that smiley confuses me arrgg!!

cos you're from peru dude.