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  1. #1
    Registered User reekviem's Avatar
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    5'7", 260lbs Calorie intake help

    Hello everyone I decided to ask for help/opinions about my transformation process.

    I am 23 years old, 5 ft 7 (172cm) and 260lbs (120kg), lifting 3-4x a week, hitting 10k+ steps every day, what would you recommend, is eating 2100 calories too aggressive or should I drop below 2k? I wanna get in healthy body fat range as soon as possible.

    Macros are : Protein: 170-180g
    Fats: 65g
    Carbs: 200g

    My diet is 95% based on "clean" foods with only some sweet snacks up to 200cal like ice cream bar, I don't expect miracles over night I just wanna improve my physique in next 100 days, p.s I'm pretty much new to lifting so I still haven't used my "newbie gains", I just wanna know how low can I go with calories to not sacrifice too much of a muscle loss and should I maybe increase my daily steps up to 15-20k?
    Last edited by reekviem; 03-08-2021 at 04:12 PM.
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  2. #2
    Registered User snailsrus's Avatar
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    2100 should be fine youre 5’7. I’d start with that. See how it goes
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    Originally Posted by reekviem View Post
    I wanna get in healthy body fat range as soon as possible.
    Every. Single. Time.

    "As soon as possible" is not how you become successful with long term weight-loss, which really needs to be a lifestyle change. You didn't get to 260 lbs quickly so you shouldn't expect that it will come off quickly either.

    A modest, sustainable caloric deficit is the only way to ensure long-term adherence and success.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User reekviem's Avatar
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    Originally Posted by xsquid99 View Post
    Every. Single. Time.

    "As soon as possible" is not how you become successful with long term weight-loss, which really needs to be a lifestyle change. You didn't get to 260 lbs quickly so you shouldn't expect that it will come off quickly either.

    A modest, sustainable caloric deficit is the only way to ensure long-term adherence and success.
    You understood me wrong or I said it in the wrong way, what I meant by saying "asap" is there is no need to be in only 500 calorie deficit for people that are 25+% bodyfat, as Eric Helms said people with higher bodyfats should go for a higher calorie deficit (1000+) and they should aim for 2lbs+ drops per week + I wrote in thread that " I don't expect miracles over night ".
    Last edited by reekviem; 03-08-2021 at 04:52 PM.
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    Originally Posted by reekviem View Post
    You understood me wrong or I said it in the wrong way, what I meant by saying "asap" is there is no need to be in only 500 calorie deficit for people that are 25+% bodyfat, as Eric Helms said people with higher bodyfats should go for a higher calorie deficit (1000+) and they should aim for 2lbs+ drops per week + I wrote in thread that " I don't expect miracles over night ".
    Your TDEE may very well be over 3000, so yes you could probably start off with a 2100-2200 calorie level which is probably in the vicinity of 1000 calorie deficit already for you. But you won't know until you do it for a while and track your calories carefully and see what your rate of loss is and how comfortable that is for you.

    Its great that you don't expect miracles overnight but you also shouldn't expect them in 100 days. You have a lot to lose and you're looking at a year or more to get down into a healthy BF range, so just be patient and set realistic expectations.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User reekviem's Avatar
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    Originally Posted by xsquid99 View Post
    Your TDEE may very well be over 3000, so yes you could probably start off with a 2100-2200 calorie level which is probably in the vicinity of 1000 calorie deficit already for you. But you won't know until you do it for a while and track your calories carefully and see what your rate of loss is and how comfortable that is for you.

    Its great that you don't expect miracles overnight but you also shouldn't expect them in 100 days. You have a lot to lose and you're looking at a year or more to get down into a healthy BF range, so just be patient and set realistic expectations.
    Yeah, It's gonna be a lot of hard work, discipline and patience. Appreciate the feedback bro!
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    Registered User air2fakie's Avatar
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    Pick a deficit you can realistically stick to consistently over time whatever it is, and if your goal is weight/fat loss and you're new to lifting, don't worry about muscle loss at your current weight.
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    Originally Posted by reekviem View Post
    You understood me wrong or I said it in the wrong way, what I meant by saying "asap" is there is no need to be in only 500 calorie deficit for people that are 25+% bodyfat, as Eric Helms said people with higher bodyfats should go for a higher calorie deficit (1000+) and they should aim for 2lbs+ drops per week + I wrote in thread that " I don't expect miracles over night ".
    I'm guilty of dropping calories too much and binge eating jack in a box. Now that I'm dropping calories slowly I hardly have the urge to cheat.

    If you drop calories too steep are you sure you will be able to stick to your calories?

    If not uour setting yourself up for failure.
    Please respond..
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    Registered User reekviem's Avatar
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    Thanks for the advices guys, so at what calorie intake do you think I should go, maybe around 3k and then decrease calories/increase activity from there ?
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    Originally Posted by reekviem View Post
    Thanks for the advices guys, so at what calorie intake do you think I should go, maybe around 3k and then decrease calories/increase activity from there ?
    2,100 is fine if you plan out food amounts and it looks like something you can realistically stick with - but you have to judge for yourself based on how you've been eating up to this point. Gradually decreasing from 3k works too if you think that'll allow you get to a lower calorie account without quitting early on. Just want to make sure whatever you do is sustainable long term.
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    Originally Posted by air2fakie View Post
    2,100 is fine if you plan out food amounts and it looks like something you can realistically stick with - but you have to judge for yourself based on how you've been eating up to this point. Gradually decreasing from 3k works too if you think that'll allow you get to a lower calorie account without quitting early on. Just want to make sure whatever you do is sustainable long term.
    Got it! Thanks for the help, really appreciate it
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    Originally Posted by reekviem View Post
    Thanks for the advices guys, so at what calorie intake do you think I should go, maybe around 3k and then decrease calories/increase activity from there ?
    I'd get an app, eat normally for a week but track it all. Then whatever number you get subtract up to 500 a day.

    Correct me if I'm wrong.
    Please respond..
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    Originally Posted by reekviem View Post
    Hello everyone I decided to ask for help/opinions about my transformation process.

    I am 23 years old, 5 ft 7 (172cm) and 260lbs (120kg), lifting 3-4x a week, hitting 10k+ steps every day, what would you recommend, is eating 2100 calories too aggressive or should I drop below 2k? I wanna get in healthy body fat range as soon as possible.

    Macros are : Protein: 170-180g
    Fats: 65g
    Carbs: 200g

    My diet is 95% based on "clean" foods with only some sweet snacks up to 200cal like ice cream bar, I don't expect miracles over night I just wanna improve my physique in next 100 days, p.s I'm pretty much new to lifting so I still haven't used my "newbie gains", I just wanna know how low can I go with calories to not sacrifice too much of a muscle loss and should I maybe increase my daily steps up to 15-20k?
    I’d start by cutting your daily carbs in half, up your healthy fats. You’ll notice you’ll start to harden up...then slowly add some more. Don’t eat any “white” carbs (sugar, bread, pasta, potatoes, rice). If it tastes sweet stay away. 10 licks of a prune a month until you start to get lean. Sounds brutal but that’s how you get the look you want.

    You need to deserve your carbs, think of them as a treat.
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    team ketchup AdamWW's Avatar
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    Originally Posted by ManwittaPlan View Post
    I’d start by cutting your daily carbs in half, up your healthy fats. You’ll notice you’ll start to harden up...then slowly add some more. Don’t eat any “white” carbs (sugar, bread, pasta, potatoes, rice). If it tastes sweet stay away. 10 licks of a prune a month until you start to get lean. Sounds brutal but that’s how you get the look you want.

    You need to deserve your carbs, think of them as a treat.
    Dude WTF are you talking about?
    The power of carbs compels me!
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    Registered User Ghawk21's Avatar
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    Originally Posted by ManwittaPlan View Post
    I’d start by cutting your daily carbs in half, up your healthy fats. You’ll notice you’ll start to harden up...then slowly add some more. Don’t eat any “white” carbs (sugar, bread, pasta, potatoes, rice). If it tastes sweet stay away. 10 licks of a prune a month until you start to get lean. Sounds brutal but that’s how you get the look you want.

    You need to deserve your carbs, think of them as a treat.
    If he drops carbs and replaces the calories with fats his weight will stay the same with some possible fluctuations in water and glycogen. He doesn't need to eliminate entire food groups, that's ridiculous. Dudes trying to lose some weight not 2 weeks out from the Olympia. Overly restrictive diets are not necessary. OP your plan sounds like a fine starting point, track everything and reassess in a few weeks depending on what your weight does.
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    Originally Posted by AdamWW View Post
    Dude WTF are you talking about?
    Don’t be mad, swearing isn’t necessary
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    Originally Posted by Ghawk21 View Post
    If he drops carbs and replaces the calories with fats his weight will stay the same with some possible fluctuations in water and glycogen. He doesn't need to eliminate entire food groups, that's ridiculous. Dudes trying to lose some weight not 2 weeks out from the Olympia. Overly restrictive diets are not necessary. OP your plan sounds like a fine starting point, track everything and reassess in a few weeks depending on what your weight does.
    Never said replace them with fat, said up your healthy fat....

    Read it over if you’re still confused
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    Originally Posted by ManwittaPlan View Post
    Never said replace them with fat, said up your healthy fat....

    Read it over if you’re still confused
    Right but you didn't comment on grams or calories. You said cut carbs in half (without even knowing how much he was consuming) and up fats....that leaves it up to the imagination and could technically lead to an overall increase in calories. If he then continues to slowly increase carbs it further leads to an additional increase in calories which could lead to additional weight gain. I can read fine thanks.

    Edit: Ah, maybe got it. Are you saying to keep his current 2100 calories the same and cut the carbs to 100 and increase fats? Or referring to what ever he was doing before to cut in half and increase fats?
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    Originally Posted by ManwittaPlan View Post
    Don’t be mad, swearing isn’t necessary
    R u 12 years old or something ?
    The power of carbs compels me!
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    You have experiment some what to see what is right for you.
    In my experience dieting to aggressively/fast will cost you some muscle.
    IMO the slower you drop bodyweight the more it will be fat as long as your lifting intensely enough and keep that calorie deficit going.
    Ive had good success in my past rotating calories for fat loss.
    A low, medium, and high calorie days with the middle day being your base number.
    Alter these by 200-300 calories.
    Good luck.
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    Originally Posted by ManwittaPlan View Post
    Don’t eat any “white” carbs (sugar, bread, pasta, potatoes, rice).
    You need to deserve your carbs, think of them as a treat.
    F that, I eat those things every single day and have managed to to be successful keeping weight off long term. Restrictive diets like that do nothing but set people up for horrible failure later.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Originally Posted by xsquid99 View Post
    F that, I eat those things every single day and have managed to to be successful keeping weight off long term. Restrictive diets like that do nothing but set people up for horrible failure later.
    Same here.

    Plus I eat like 400+ carbs every day, while staying quite lean... I mean heck, i've been eating cereal every day for like 6 months...
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    R u 12 years old or something ?
    Are you*

    If you’re going to go off subject you don’t want to sound less intelligent (or in this case a teen age girl) than the person you are trying to ridicule.
    my info is GOLD
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    Originally Posted by xsquid99 View Post
    F that, I eat those things every single day and have managed to to be successful keeping weight off long term. Restrictive diets like that do nothing but set people up for horrible failure later.
    We don’t know all the variables, at that weight the OP can be prediabetic so it would be wise to stay away from sugar or anything that would cause sharp spikes in blood glucose. The foods I mentioned are notorious for contributing to the obesity in modern society.

    And of course, you’re welcome to eat whatever you want every day you’d be a fool to let a guy like me stop you.
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    Originally Posted by AdamWW View Post
    Same here.

    Plus I eat like 400+ carbs every day, while staying quite lean... I mean heck, i've been eating cereal every day for like 6 months...
    I literally eat ice cream dailyyyyyyyyy and cereal. Rice or potatoes is pretty much our dinner staple. And most lunches are bread of some sort. And I’m lean with muscle and decently strong. This is why the person who started referring to foods as clean or dirty should be slapped
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    Originally Posted by snailsrus View Post
    I literally eat ice cream dailyyyyyyyyy and cereal. Rice or potatoes is pretty much our dinner staple. And most lunches are bread of some sort. And I’m lean with muscle and decently strong. This is why the person who started referring to foods as clean or dirty should be slapped
    The OP is literally over 2 and a half times your bodyweight. You can afford way more comfort food in your diet.
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    Originally Posted by ManwittaPlan View Post
    The OP is literally over 2 and a half times your bodyweight. You can afford way more comfort food in your diet.
    What on earth are you talking about?

    Rice and potatoes aren't 'comfort' food...
    The power of carbs compels me!
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    Originally Posted by snailsrus View Post
    I literally eat ice cream dailyyyyyyyyy and cereal. Rice or potatoes is pretty much our dinner staple. And most lunches are bread of some sort. And I’m lean with muscle and decently strong. This is why the person who started referring to foods as clean or dirty should be slapped
    I just finished eating a peanut-butter based protein bar, along with a banana cut up over a bowl of cereal... and that's just a snack.

    OH NO... THE CARBS!!
    The power of carbs compels me!
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    Originally Posted by ManwittaPlan View Post
    The OP is literally over 2 and a half times your bodyweight. You can afford way more comfort food in your diet.
    op could literally eat pizza, pop tarts and protein shakes everyday and still lose weight and gain some muscle. Optimal no, but some sure CICO

    2 pop tarts
    400 cals

    3 slices a frozen pizza or two say dominos slices 600-700 cals maybe ~15 grams of protein

    Then 5 scoops of whey isolate or a bunch of egg whites 650 cals ~150 grams of protein

    Then say 50-100 cals of veggies for fiber to be able to chit

    1850 cals roughly
    165 grams of protein roughly
    50 grams of fat roughly

    Originally Posted by AdamWW View Post
    I just finished eating a peanut-butter based protein bar, along with a banana cut up over a bowl of cereal... and that's just a snack.

    OH NO... THE CARBS!!
    I prefer carbs to fill up the left over cals needed they are yummy and good for the soul
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    Originally Posted by reekviem View Post
    Hello everyone I decided to ask for help/opinions about my transformation process.

    I am 23 years old, 5 ft 7 (172cm) and 260lbs (120kg), lifting 3-4x a week, hitting 10k+ steps every day, what would you recommend, is eating 2100 calories too aggressive or should I drop below 2k? I wanna get in healthy body fat range as soon as possible.

    Macros are : Protein: 170-180g
    Fats: 65g
    Carbs: 200g

    My diet is 95% based on "clean" foods with only some sweet snacks up to 200cal like ice cream bar, I don't expect miracles over night I just wanna improve my physique in next 100 days, p.s I'm pretty much new to lifting so I still haven't used my "newbie gains", I just wanna know how low can I go with calories to not sacrifice too much of a muscle loss and should I maybe increase my daily steps up to 15-20k?
    Whether something is "too aggressive" or not is dependant upon what you do after the cut. The more steep caloric deficit, the harder the cut will be to stick to, and the more difficult it will be to transition back to "normal" and not get fat again after the cut is over.

    2100kcal sounds fine, although at your weight and if you are truly hitting 10k steps consistently, is maybe lower than I'd consider necessary. But again, its all a tradeoff. If you feel fine, can stick to it consistently day in and day out, it will net you great results.
    390 back squat
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    500 deadlift

    "It's not about how much you lift. Its about how much it looks like you lift"
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