Store Menu

GaryJr · 01-17-2010, 10:06 AM

Hey guys. I'm doing Doug's 4DS plus LIT cardio for a "mini"-cut and keeping my calories at 500 below my maintenance level.

When using BMR calculators, I choose "moderate" exercise because I workout and do LIT cardio 3-5 days a week.

The rest of the week I'm on my arse behind a desk and with the exception of walking the dog 1.5 miles a day and household chores that's the extent of my activity level outside of the gym.

Would someone recommend me going slightly lower in my cal intake or keep it at 500 below maintenance level in order to maintain muscle and lose fat?

Thanks

BarryT · 01-17-2010, 10:49 AM

Start at 500 below...as your activity level describes moderately active.

Have you BF% monitored by Doug every 2 weeks to monitor your fat loss progress.

Doublehelix · 01-17-2010, 01:50 PM

I know a lot of the folks around here recommend choosing a BMR activity level that matches that you do when you average in your "day job" with your weight lifting activities.

I do things a bit differently. I calculate my BMR as if I am not working out at all, and then in my calorie tracking program (Fitday), I add in my daily workout activity calorie burns. So my "day job" BMR is 2500 calories, so my 500 calorie deficit is at about 2000 calories per day. But when I do my cardio or weight training, I add in those calories for the day, so I my BMR for that day will go up by several hundred calories on those days. This means that I eat more on training days than I do on rest days if I want to maintain my 500 calorie deficit.

RFTech · 01-19-2010, 12:25 PM

Important note: The BMR calculator is only a fair guess for your requirements. Yes, you want to be in a defecit, but be aware that your own needs may be significantly higher or lower.

If you're trying to lose weight, start with the number it gives you, and subtract 500 calories. If you find that number doesn't give you the results over time, then adjust it by a few hundred calories at a time.

I'm at the other end of the spectrum; trying to gain so I should add 500. I noticed that my body wasn't responding properly using this number, and I needed to add another 500 in order to see results. Just my own experiences, but it goes to show that not every body behaves the same, and there's a degree of experimentation to see what works for you.

01-17-2010, 10:06 AM	#1 (permalink)
GaryJr Coming Up The Ranks Join Date: Oct 2009 Location: Pasadena MD Gender: Male Training Exp: 3-4 Years Current Goal: Get Fit Photos: GaryJr's Gallery Posts: 127 Rep Power: 3	Desk Jobs, BMR and Calorie Intake Hey guys. I'm doing Doug's 4DS plus LIT cardio for a "mini"-cut and keeping my calories at 500 below my maintenance level. When using BMR calculators, I choose "moderate" exercise because I workout and do LIT cardio 3-5 days a week. The rest of the week I'm on my arse behind a desk and with the exception of walking the dog 1.5 miles a day and household chores that's the extent of my activity level outside of the gym. Would someone recommend me going slightly lower in my cal intake or keep it at 500 below maintenance level in order to maintain muscle and lose fat? Thanks

01-17-2010, 10:49 AM	#2 (permalink)
BarryT M&S Power User Join Date: Jan 2009 Location: Madison, MS USA Gender: Male Training Exp: 1-2 Years Current Goal: Cut Fat Photos: BarryT's Gallery Posts: 1,582 Rep Power: 27	Start at 500 below...as your activity level describes moderately active. Have you BF% monitored by Doug every 2 weeks to monitor your fat loss progress. __________________ Leaning Out

01-17-2010, 01:50 PM	#3 (permalink)
Doublehelix Coming Up The Ranks Join Date: Sep 2009 Location: Indiana Gender: Male Training Exp: 6-12 Months Current Goal: Build Muscle Photos: Doublehelix's Gallery Posts: 195 Rep Power: 6	I know a lot of the folks around here recommend choosing a BMR activity level that matches that you do when you average in your "day job" with your weight lifting activities. I do things a bit differently. I calculate my BMR as if I am not working out at all, and then in my calorie tracking program (Fitday), I add in my daily workout activity calorie burns. So my "day job" BMR is 2500 calories, so my 500 calorie deficit is at about 2000 calories per day. But when I do my cardio or weight training, I add in those calories for the day, so I my BMR for that day will go up by several hundred calories on those days. This means that I eat more on training days than I do on rest days if I want to maintain my 500 calorie deficit. __________________ Goal: Bulk (finally!) Age = 50 - 158 lbs, 12.4%BF July 2009 = 186 lbs March 14, 2010 = 155 lbs Last edited by Doublehelix; 01-17-2010 at 01:54 PM.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Store Menu

Find Deals

Get Help

Forum

Photo Gallery

Articles Menu

Featured

Authors

Browse Videos

600+ Exercise Videos

Main Categories

Single Muscle Group

M&S Store

Supplement Guides

Ingredient Fact Sheets

Categories

Healthy Recipes

Athlete Profiles

Events

Organizations

Fitness Tools

01-19-2010, 12:25 PM	#4 (permalink)
RFTech Just joined M&S Join Date: Nov 2009 Location: Connecticut Gender: Male Training Exp: Just Started Current Goal: Build Muscle Photos: RFTech's Gallery Posts: 36 Rep Power: 4	Important note: The BMR calculator is only a fair guess for your requirements. Yes, you want to be in a defecit, but be aware that your own needs may be significantly higher or lower. If you're trying to lose weight, start with the number it gives you, and subtract 500 calories. If you find that number doesn't give you the results over time, then adjust it by a few hundred calories at a time. I'm at the other end of the spectrum; trying to gain so I should add 500. I noticed that my body wasn't responding properly using this number, and I needed to add another 500 in order to see results. Just my own experiences, but it goes to show that not every body behaves the same, and there's a degree of experimentation to see what works for you.