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Old 11-05-2014, 04:58 AM   #26
Soulman
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Re: Losing this gut/getting tone with ExpectedV

GL OP. Would behoove you to post form vids ASAP.
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Old 11-05-2014, 10:26 AM   #27
The Yugoslavian
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by SenseiSingh View Post
no matter how many times I read this post, all i see is garlic naan
Delicious. Now all I can think about is garlic naan. Ugh.

None of that in OP's future either.
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Old 11-05-2014, 11:05 AM   #28
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Re: Losing this gut/getting tone with ExpectedV

Well, foreseeable future.
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Old 11-05-2014, 11:13 AM   #29
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Re: Losing this gut/getting tone with ExpectedV

To my eye, that amount of calories seems roughly at, or slightly below, maintenance -- is that correct, EV?
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Old 11-05-2014, 11:18 AM   #30
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Re: Losing this gut/getting tone with ExpectedV

1900ish is fairly much below maintenance
even if his job is completely sedentary with the running/gym his maintenance kcals will be 2700ish

-> eat more
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Old 11-05-2014, 11:22 AM   #31
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Re: Losing this gut/getting tone with ExpectedV

Not according to ifcalc it's not, but whatever; a long debate about this will just AIDS up the thread and end up not being productive.

EV, I assume you are giving him a few months to groove his form in a bit before specifying rest intervals and whatnot?
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Old 11-05-2014, 11:31 AM   #32
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by Montecore View Post
To my eye, that amount of calories seems roughly at, or slightly below, maintenance -- is that correct, EV?
Should be about maintenance based on the program/cardio/and my estimation of his LBM.
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Old 11-05-2014, 11:33 AM   #33
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Re: Losing this gut/getting tone with ExpectedV

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1900ish is fairly much below maintenance
even if his job is completely sedentary with the running/gym his maintenance kcals will be 2700ish

-> eat more
He only weighs 150 lbs. I'm 159 lbs with a crazy metabolism and very high activity level and maintaining at 2800 calories.
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Old 11-05-2014, 11:47 AM   #34
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Re: Losing this gut/getting tone with ExpectedV

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He only weighs 150 lbs. I'm 159 lbs with a crazy metabolism and very high activity level and maintaining at 2800 calories.
I'm 165-170 have an extremely sedentary job and maintain at 3200ish, what's your point?

OP will have a BMR of somewhere between 1800-2000 kcals, if you add 300-400ish for his job(assuming fairly sedentary) and 500ish for the running/gym he will be at 2600-2800
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Old 11-05-2014, 11:50 AM   #35
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Re: Losing this gut/getting tone with ExpectedV

Cashy, you are wrong. You either overreport or have a high metabolism. Either is fine, but your numbers don't work for most people IMO. BMR is usually much closer to bodyweight*10 btw, which for him is only 1500.

FWIW I'm over 200 lbs, and I'll plump up if I eat 3000 calories/day.
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Old 11-05-2014, 11:50 AM   #36
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Re: Losing this gut/getting tone with ExpectedV

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Not according to ifcalc it's not, but whatever; a long debate about this will just AIDS up the thread and end up not being productive.

EV, I assume you are giving him a few months to groove his form in a bit before specifying rest intervals and whatnot?
No matter how you look at it, it's hard to get an accurate number. I would rather under estimate than over estimate.

It took me the whole yesterday at work to give him a whole write up explaining everything. A lot of it was explaining nutrition and some of the misconceptions etc. I plan to have him on this low intensity workout until I'm comfortable with his form. Wanted to have him on a program where he can focus on benching, squatting, and deadlifting. After that, I will ramp up the volume.

As for nutrition, I plan to have him at maintenance for 2 weeks minimum. May even implement some cheat meals but as of right now it's about finding that sweet spot. Want to restore his metabolic rate so we can start fresh so to speak.
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Old 11-05-2014, 11:51 AM   #37
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Re: Losing this gut/getting tone with ExpectedV

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Cashy, you are wrong. You either overreport or have a high metabolism. Either is fine, but your numbers don't work for most people IMO. BMR is usually much closer to bodyweight*10 btw, which for him is only 1500.

FWIW I'm over 200 lbs, and I'll plump up if I eat 2000 calories/day.

FYP
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Old 11-05-2014, 11:55 AM   #38
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Re: Losing this gut/getting tone with ExpectedV

loco,

A+

cashy,

Legit jealous if your maintenance is at 3200/day, although I suspect part of the disconnect is that most of us, at least when we were/are in OP's situation, don't include any estimated calories burned during workouts as part of our maintenance calculations beyond choosing "lightly active" or the like as our BMR multiplier to determine TDEE.

FWIW, I'm a bit over 190 and my maintenance seems like it's right at or around 2800 calories, although I'm tall and old so that probably skews things somewhat.

EV,

Sounds like you have things well in hand. GL OP.
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Old 11-05-2014, 12:11 PM   #39
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Re: Losing this gut/getting tone with ExpectedV

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cashy,

Legit jealous if your maintenance is at 3200/day, although I suspect part of the disconnect is that most of us, at least when we were/are in OP's situation, don't include any estimated calories burned during workouts as part of our maintenance calculations beyond choosing "lightly active" or the like as our BMR multiplier to determine TDEE.

FWIW, I'm a bit over 190 and my maintenance seems like it's right at or around 2800 calories, although I'm tall and old so that probably skews things somewhat.
Of course we do. In fact, by using the phrase "my maintenance seems like it's right at...." implies that you do, because you're probably basing it off your food intake / scale change relationship. Most people choose (or told to choose) "lightly active" because we're all sedentary ****s and lifting weights doesn't burn as many calories as we'd like it to.

But I do agree on your conclusion. 3200 is very obviously a relatively high maintenance.
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Old 11-05-2014, 12:29 PM   #40
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Re: Losing this gut/getting tone with ExpectedV

gym burns fairly little calories (250-300 I measured with the bodybugg a while ago)
but OP will run quite a lot(he said 4x a week) which is around 600/hour

also people underestimate calories burned in the daily routine(especially walking around), for example grocery shopping is 300ish/hour for me

Quote:
Originally Posted by saw7988 View Post
Cashy, you are wrong. You either overreport or have a high metabolism. Either is fine, but your numbers don't work for most people IMO. BMR is usually much closer to bodyweight*10 btw, which for him is only 1500.

FWIW I'm over 200 lbs, and I'll plump up if I eat 3000 calories/day.
my BMR is 2200-2300ish
maintenance of 3200ish despite sedentary job comes from high amount of cardio
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Old 11-05-2014, 12:33 PM   #41
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Re: Losing this gut/getting tone with ExpectedV

cashy,

I actually don't. I consider calories burned through working out as a bonus and don't allow myself 500 extra calories because I walked an hour.

But again, this conversation is aids.
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Old 11-05-2014, 01:12 PM   #42
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Re: Losing this gut/getting tone with ExpectedV

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Some people will go on about how some protein sources are better or worse than others. Whether those things are true or not, I think that's a pretty small rock and you should not worry about that now. Unless you do something really bizarre and try to get 100% of your protein from soybeans, you'll probably be fine no matter how you get your 190g.

It sounds like your plan is to eat as much protein-rich food as you can (e.g. chicken or other meat) and if you fall short, then you will fill the gap with a whey protein supplement. That's totally standard and fine.
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Awesome, ty.
Yeah, if you eat a varied diet, it'll probably just all work out in the end. I like to put protein powder in my coffee because it's tasty and better for me than coffee creamer, but it's not like the powder is an essential part of my diet. I'd be fine with some meat or eggs or something instead.
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Old 11-05-2014, 01:14 PM   #43
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Re: Losing this gut/getting tone with ExpectedV

This is anecdotal but Mike Tuscherer is pretty anal about everything and when he use to log calories he would mantain a 264 lb bw on 2700 calories a day with lifting heavy 4 times a week.
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Old 11-05-2014, 01:21 PM   #44
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Re: Losing this gut/getting tone with ExpectedV

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he can focus on benching, squatting, and deadlifting.
This is all anyone really needs to know for the moment. OP is in good hands. All will be well. Although I would recommend some form checks ITT or the beginners thread.

Out of curiosity, EV, will you have him sumo DL?
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Old 11-05-2014, 01:32 PM   #45
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Re: Losing this gut/getting tone with ExpectedV

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a long debate about this will just AIDS up the thread and end up not being productive.
Well, that was fun.
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Old 11-05-2014, 01:53 PM   #46
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by ExpectedV View Post
Should be about maintenance based on the program/cardio/and my estimation of his LBM.
There is not that much of a difference but 2000-2100 sounds more reasonable. That's quite a lot of work he'll be doing every week.


Not that a comparison would make sense but I am 6'1", 85kg 19% bf and only do SS 3x weekly and my maintenance is 2700. When I eat 2200 during a cut, I shed pounds like clockwork
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Old 11-05-2014, 02:05 PM   #47
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Re: Losing this gut/getting tone with ExpectedV

calm down guys, EV seems to know what he's doing. If it turns out he starts losing a bunch fo weight I'm sure they will just adjust the caloric intake...
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Old 11-05-2014, 02:08 PM   #48
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Re: Losing this gut/getting tone with ExpectedV

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Well, that was fun.
There's a good chance I'm actually a precog, which would be kind of a relief, in that it would explain my difficulty with lower body exercises.
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Old 11-05-2014, 02:52 PM   #49
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Re: Losing this gut/getting tone with ExpectedV

All right, guise. It seems like we've reached the point where close to everyone have gotten to give their take on the fascinating subject of what they think their or someone else's BMR/TDEE is or should be.

I think it's time to move on to even more fascinating topics.
Nothing spices up a thread like this like a 2 page debate about conventional/sumo -deadlifting.

IMO, sumo is ghey.

Discuss.
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Old 11-05-2014, 03:04 PM   #50
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Re: Losing this gut/getting tone with ExpectedV

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IMO, sumo is ghey.
no u
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