bodyweight x ????

[Senior Woonaki]

bodyweight x ????

Just wondering number you should multiply your bodyweight by to:
STAY THE SAME
LOSE BODY FAT - not too much muscle loss
GAIN MASS - not too much fat gain

I have been seeing a whole bunch different formula's and was wondering which one was correct. Are there any factors you should consider when performing these calculations.

 

[Mr.X]

it all depends, but these are general guidelines

Just wondering number you should multiply your bodyweight by to:
STAY THE SAME
BWx 14-15
LOSE BODY FAT - not too much muscle loss
x 11-12
GAIN MASS - not too much fat gain
x 17-19

Mr.X

 

[SteR]

Mr.x, I did bodyweightx15 and it worked out at roughly 3500cals. I'm trying to cut at the moment and i've cut calories by 500 a day and i'm doing cardio 4x a week for 30 mins. My plan was to slowly decrease calories over 12 weeks, dropping by 250 every 3 weeks, eg. weeks 1-3, 3000cal, 3-6, 2750cal, 6-9, 2500cal, 9-12, 2250cal. I don't really want to lose a lot of muscle but I want to lose the fat. Also, as I decrease the cals I'm also increasing the cardio, eventually to 6x a week before breakfast doing 60mins brisk walking. I also supplement with dymetadrine xtreme (US version) and 20g of glutamine a day. Is this all ok or should i drop the calories some more? Please give me some advice, thx.

 

[Mr.X]

Mr.x, I did bodyweightx15 and it worked out at roughly 3500cals. I'm trying to cut at the moment and i've cut calories by 500 a day and i'm doing cardio 4x a week for 30 mins. My plan was to slowly decrease calories over 12 weeks, dropping by 250 every 3 weeks, eg. weeks 1-3, 3000cal, 3-6, 2750cal, 6-9, 2500cal, 9-12, 2250cal. I don't really want to lose a lot of muscle but I want to lose the fat. Also, as I decrease the cals I'm also increasing the cardio, eventually to 6x a week before breakfast doing 60mins brisk walking. I also supplement with dymetadrine xtreme (US version) and 20g of glutamine a day. Is this all ok or should i drop the calories some more? Please give me some advice, thx.

As I pointed out, to CUT you need:
LOSE BODY FAT - not too much muscle loss
x 11-12

weight x 11-12, not x 15, so I would suggest recalculating your numbers.

Mr.X

 

[SteR]

Yea I know. What I meant was I calculated my maintainance cals by multiplying my bodyweight by 15 and then decided to take off 500cals for cutting. So originally it was 3500 and i decided to take it down to 3000 in order to cut if you see what I mean. The thing is I don't really want to lose any muscle and MAYBE if possible add a tiny bit. As I said I'll continue to decrease calories by 250 every 3 weeks until the 12/16 weeks are over. Would this be appropriate? Also I'm taking 4caps of dymetadrine daily for the whole 12 weeks.

 

[Mr.X]

Yea I know. What I meant was I calculated my maintainance cals by multiplying my bodyweight by 15 and then decided to take off 500cals for cutting. So originally it was 3500 and i decided to take it down to 3000 in order to cut if you see what I mean. The thing is I don't really want to lose any muscle and MAYBE if possible add a tiny bit. As I said I'll continue to decrease calories by 250 every 3 weeks until the 12/16 weeks are over. Would this be appropriate? Also I'm taking 4caps of dymetadrine daily for the whole 12 weeks.

I think you would be able to do good while gradually decreasing caloric intake, but unless AS is present you will not be gaining any muscle mass. I do like the program you present, keep me updated on the results......

Mr.X

 

[Judo Tom]

if you cut at weight x9-11 cals how much more muscle do you risk losing


and x15 to maintain.. is that for active people?

THANKS!

 

[serge]

if you cut at weight x9-11 cals how much more muscle do you risk losing


and x15 to maintain.. is that for active people?

THANKS!

muscle loss is a very individual issue, some dont loose much at all untill they dip below 6%BF, some need to add AS to preserve, it does seem to depend on how far past your genetic limit you are as far as your musculature goes