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re: Best Way to Cut Weight?
Posted on 2/14/23 at 7:57 am to Antonio Moss
Posted on 2/14/23 at 7:57 am to Antonio Moss
I probably should have phrased the OP better. How do I figure out how many calories I should be consuming? I'm 5'5" and about 175 lbs. At 44, I gain weight easy and am slow to lose it. My testosterone is usually between 650-700, so I don't think there is an issue there.
At 5am I go to an instructor led lifting/cross training class which lasts about 1 hr. I've only been doing this for about 2 weeks to try to lose fat and gain some muscle back. I've been only doing BJJ for the past 1.5 yrs due to work and life. I'm also doing BJJ 3 to 4 days a week depending my work schedule.
At 5am I go to an instructor led lifting/cross training class which lasts about 1 hr. I've only been doing this for about 2 weeks to try to lose fat and gain some muscle back. I've been only doing BJJ for the past 1.5 yrs due to work and life. I'm also doing BJJ 3 to 4 days a week depending my work schedule.
2
Posted on 2/14/23 at 8:15 am to LSUSUPERSTAR
You could use one of the nutrition coaching apps like Carbon or MacroFactor to help you with figuring out your calories.
Input your goals and timeframe and they will give you your calorie and macro breakdown.
They will also adjust if you are losing too much or too little.
Input your goals and timeframe and they will give you your calorie and macro breakdown.
They will also adjust if you are losing too much or too little.
This post was edited on 2/14/23 at 8:16 am
Posted on 2/14/23 at 9:03 am to LSUSUPERSTAR
Use a BMR calculator online. They don’t all give the exact same number of calories so use a few of them and take the average or mean to start out.
Eat under that amount. Do not try and factor in how much you think you are burning with workouts to get under maintenance. Eat under the amount (few hundred calories or so) and track weight. Weigh yourself under the exact same conditions each time. I do it in the morning before consuming anything even water. Just the easiest time imo to replicate the conditions that way. You will have to adjust calories after 1-2 weeks after getting feedback from the scale. Don’t adjust calories during the first or perhaps even 2nd week.
Also I don’t recommend weighing every day unless you are strong enough to realize things will fluctuate. If you weigh yourself each day take the mean at the end of the week. Do that again the next week and so on to see where the trend is going. Losing roughly 1 pound a week is normal and healthy
Eat under that amount. Do not try and factor in how much you think you are burning with workouts to get under maintenance. Eat under the amount (few hundred calories or so) and track weight. Weigh yourself under the exact same conditions each time. I do it in the morning before consuming anything even water. Just the easiest time imo to replicate the conditions that way. You will have to adjust calories after 1-2 weeks after getting feedback from the scale. Don’t adjust calories during the first or perhaps even 2nd week.
Also I don’t recommend weighing every day unless you are strong enough to realize things will fluctuate. If you weigh yourself each day take the mean at the end of the week. Do that again the next week and so on to see where the trend is going. Losing roughly 1 pound a week is normal and healthy
This post was edited on 2/14/23 at 9:20 am
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