Hi folks.
I am trying to lean out a bit. If I had to guess I'd put myself at around 19%bf. I just switched from SS to working on Wendler's 5/3/1 boring but big program 4 days a week. I want to make sure that my plan will get me where I want to go - keeping my muscle and dropping some of the fat.
Current BMR: 2132.22
Add in Moderate Activity multiplier - 1.55
=
3304.9 calories to maintain weight
My strategy is to keep it right around 3000 calories/day. Example: Yesterday I calculated out at 2,941 calories (per FitDay), with a macro breakdown of: Fat 160.8g, Carbs 90.4 (more than half of these are post-workout), Protein 278.1. All of these are from meat/veggie/fruit food sources with the exception of Bacon and 16oz of Milk.
Looking for any input that you guys have.
Leaning Out Game Plan
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Are you including and HIIT, complexes, sprinting, sled dragging, etc? You can a metabolic boost out of Boring but Big but you have to keep the rest periods short and the bar speed high. That limits the weight a bit and may or may not give you the results you want. You might do better with an agressive cardio boost at the end of your workouts.
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Conditioning is one of my question marks right now. I know LSD is not typically recommended but I do *love* to run, I keep it pretty short, and I'd like to keep that in there when the weather gets nice. I live in the northeast and traditionally I've done trail runs 3x a week (roughly 3 miles, 8-9 minute miles). Outside of that, I was tossing around the idea of some DB complexes and/or picking up a prowler. So it would probably end up looking something like this:stuward wrote:Are you including and HIIT, complexes, sprinting, sled dragging, etc? You can a metabolic boost out of Boring but Big but you have to keep the rest periods short and the bar speed high. That limits the weight a bit and may or may not give you the results you want. You might do better with an agressive cardio boost at the end of your workouts.
Sunday: Trail Run, Lift(Press)
Monday: Lift(DL)
Tuesday: Trail Run / HIT (Prowler/Sprints)
Wednesday: Lift(Bench)
Thursday: Lift(Squat)
Friday: Trail Run / HIT
Saturday: Rest
Is this going to be too much?
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Depends on which part.jackthestrat wrote:I had a gut feeling about that. I eat a lot of meat, so I tend to calculate to lbs on FitDay - does a pound of chicken really have 1600+ calories?wilburburns wrote:I don't have a lot to add, except.. I would be quite leary of FitDay's calorie used estimates. They seem a bit high for me.
Cliff
A pound of typical chicken breasts is about 100-120 calories per 4oz, so a pound would only be 400-440 calories.
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Yikes. Do you recommend a better source for this kind of caloric info other than the interwebz?NightFaLL wrote:Depends on which part.jackthestrat wrote:I had a gut feeling about that. I eat a lot of meat, so I tend to calculate to lbs on FitDay - does a pound of chicken really have 1600+ calories?wilburburns wrote:I don't have a lot to add, except.. I would be quite leary of FitDay's calorie used estimates. They seem a bit high for me.
Cliff
A pound of typical chicken breasts is about 100-120 calories per 4oz, so a pound would only be 400-440 calories.
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Fitday Calculates the following for 16oz raw Boneless Chicken breast (yield, after cooking)
Cal: 562
Fat: 22g
Carb: 0g
Protein: 85g
Don't know how accurate that is, Nightfall where are your numbers coming from?
More importantly, I was referring to the how many calories Fitday estimates I use each day. According to them, I should always be in a caloric deficit, but I can say for a fact I'm not losing weight and a high rate. Therefore, I must burn fewer calories than they estimate.
Cliff
Cal: 562
Fat: 22g
Carb: 0g
Protein: 85g
Don't know how accurate that is, Nightfall where are your numbers coming from?
More importantly, I was referring to the how many calories Fitday estimates I use each day. According to them, I should always be in a caloric deficit, but I can say for a fact I'm not losing weight and a high rate. Therefore, I must burn fewer calories than they estimate.
Cliff
The back of almost any chicken breasts that you can find at a supermarket.wilburburns wrote:Fitday Calculates the following for 16oz raw Boneless Chicken breast (yield, after cooking)
Cal: 562
Fat: 22g
Carb: 0g
Protein: 85g
Don't know how accurate that is, Nightfall where are your numbers coming from?
More importantly, I was referring to the how many calories Fitday estimates I use each day. According to them, I should always be in a caloric deficit, but I can say for a fact I'm not losing weight and a high rate. Therefore, I must burn fewer calories than they estimate.
Cliff
Chicken breasts, depending on how much sodium/water is pumped in to them, tend to be about 1-2g fat for 22-24g protein per 4oz - that'll range from about ~98 calories up to ~114 calories.
You can also find this kind of info on nutritiondata.com or livestrong.com - fitday is pretty well known for being inaccurate with their food calorie/macro content, although the chicken breast you listed isn't that far off.
If that 16oz breast you posted was broken down to 1/4th (4oz) it'd be ~140 calories, ~5g fat (kinda high, most chk breasts won't have that much), ~21g protein (kinda low for the amount of fat, typically when fat is higher so is protein - because it means they haven't pumped as much water/sodium in).