MESO-Rx
Anabolic Steroids
What would you cut?
- Thread starter HIGHRISK
- Start date
How many cals do you burn daily?
HIGHRISK
Member
I've never been asked that..
Man that honestly have no idea. How would we figure that.
Easiest way is google TDEE calculator. It will help even though it's not always exact. But in order to know how much you should cut you should know how much you expend. Also your cut cals were really low. Cutting too many cals too quick can be more harmful than helpful (I know from experience)
It's the power required to acccelerate your body that makes sprinting work so good. Think of the legs you see on sprinters. Sprinters have great looking legs.
I would back up and restart this if you're not sure... It will make a huge difference to know your TDEE as a starting point.
I would try to take an average of the TDDE calculator numbers you get on different sites. I think they'll be around 4k or above... But you might be closer to 3700 if you have a sedentary job, which I think you do.
Pick a number and run with it for a little while and keep an eye on the scale. Weigh yourself weekly and adjust.
Roger rabbit
New Member
I really don’t think @HIGHRISK is off on calories as much as people think.
He’s 6’o and almost 290 pounds.
That’s around 35% body fat or so and works a sedentary job. If I were to guess he would need about 2,800 calories per day for maintencen so taking in around 2500 calories would still imo be a little high and could actually reduce it by 100 calories or so if he wanted.
Remember body fat is stored energy thus you are not burning calories maintaining this. You have to go off lean body mass as the calorie expenditure as well as basic functions of organs etc. it’s not as high as many would like to believe imo.
My guess is when he does find out how many calories and stays true to the body fat he will see it isn’t as high as one would believe to be.
He’s 6’o and almost 290 pounds.
That’s around 35% body fat or so and works a sedentary job. If I were to guess he would need about 2,800 calories per day for maintencen so taking in around 2500 calories would still imo be a little high and could actually reduce it by 100 calories or so if he wanted.
Remember body fat is stored energy thus you are not burning calories maintaining this. You have to go off lean body mass as the calorie expenditure as well as basic functions of organs etc. it’s not as high as many would like to believe imo.
My guess is when he does find out how many calories and stays true to the body fat he will see it isn’t as high as one would believe to be.
HIGHRISK
Member
I do have a sedentary job unfortunately so I do have to get my only exercise in the gym.
@Roger rabbit
I found my very first log from last year.
When I was starting with the nutritionist they had me track my food for 2 weeks eating normal and not changing anything. Here are those 2 weeks which I'm assuming would of been my maintainece cals?
From this I was designed a plan and like I stated before I was about 308-310lbs when I started and 14 weeks later I got as low as 288. While keeping and adding strength. I'll see if I can find the plan I started on.
Roger rabbit
New Member
Yeah so the nutritionist probably had your body fat % and knew your calorie needs by asking questions etc.
So I looks like I was fairly close to the 2800 mark for maintence based off what you have.
Personally from what you have achieved brother you are doing things right, just keep on trucking on my man.
Just get those sprints in brother.
If you have access to a decent row machine, get after that thing! 500 meter sprints between other cardio activities does the heart and body great!!
HIGHRISK
Member
I do actually have one at my gym. It has dust on it lol.
I've messed with the rowing machine for a while now... That thing never fails to make me want to die.
You should be able to knock 500 meters out in 2-3 minutes...in that time you heart should feel like bursting. Check YouTube out for correct rowing form! Cross fitters go nuts on row machines and for good reason.
Gbro
New Member
How old are you brother?
HIGHRISK
Member
38
HIGHRISK
Member
What about if I start out doing sprints on the elliptical? 99% of the time I do my cardio on the elliptical. I usually put the resistance on 13-14 and go steady for 30 min trying to keep my hear rate about 140 ish.
Them maybe work myself up to small sprints once a week and slowly build up?
Nothing wrong with that. I just wouldn't suggest you go into hard sprints at your bodyweight. Honestly, if you're over 250 I personally feel a lot of running on the ground is too hard on knees at that bodyweight.
If you feel fine from them, give em a go. The problem is, the issues tend to pop up fast and then it's tough to reverse them.
I also believe in sticking with what you're comfortable doing as far as cardio goes... If the elliptical is more sustainable for you long term, then do that. If you like doing sprints and stuff, do those. Sled pulls and pushes aren't quite as bad IMO and they're good to do. I just don't like sprints for big guys because they're hard and intense on the joints.
I agree with eman...be safe. Does you gym have a stairmaster?? Fuck man, those are legit heart busters, too. Give it a try!
Roger rabbit
New Member
Those stair masters are brutal af!
