Calorie Question????????

[Senior Woonaki]

ht: 6-2
wt: 280
goal: .33% fat loss a week
Maintenance: 3360 | diet: 2860
I workout 5 days a week... 1 body part a day except on my shoulder/leg day.

DOES THIS MAKE ANY SENSE??? WILL I BE ABLE TO LOSE AROUND .33% BODY FAT A WEEK WITH THIS DEFICIT??? PLEASE TEAR INTO IT!
TRAINING DAYS:
If my workout lasts about an hour and I throw in 20 minutes of interval cardio I should burn about 500 calories. These days includes about 2 oz of cheese 2 tablespoons of Italian dressing. I have a high GI carb serving with my whey after my workouts. My diet would consist of 420 grams of protein 112 grams of carbs and 105 grams of fat, total calories around 3300 which is 60 calories under maintenance before throwing in Cardio and training.

NON TRAINING DAYS:
No gym on these days, I am going to drop my fats down to 85.75 (no cheese - no dressing), my carbs dropped to 61 grams (no high gi)and my protein stays the same... Total calories 2806 or 554 below maintenance...

FAT ON ALL DAYS CONSISTS OF ABOUT 50 GRAMS FROM FLAX AND FISH
CARBS ON ALL DAYS CONSISTS OF 1/2 CUP OF OATMEAL AND HIDDEN CARBS.
VITAMINS, AMINOS, 3 CAPSULES OF BETALEAN AND ALA WITH MY OATMEAL ON ALL DAYS

 

[Senior Woonaki]

bump!!!

 

[cheeta]

Hmmm,
youre lucky you have the size that you do. id love to be that big. anyway i think just doing cardio 4 times a week is good. Try doing a little more than 20 minutes though. From an opinionated standpoint i think running is the best type of cardio by far.

 

[Mr.X]

ht: 6-2
wt: 280
goal: .33% fat loss a week
Maintenance: 3360 | diet: 2860
I workout 5 days a week... 1 body part a day except on my shoulder/leg day.

DOES THIS MAKE ANY SENSE??? WILL I BE ABLE TO LOSE AROUND .33% BODY FAT A WEEK WITH THIS DEFICIT??? PLEASE TEAR INTO IT!
TRAINING DAYS:
If my workout lasts about an hour and I throw in 20 minutes of interval cardio I should burn about 500 calories. These days includes about 2 oz of cheese 2 tablespoons of Italian dressing. I have a high GI carb serving with my whey after my workouts. My diet would consist of 420 grams of protein 112 grams of carbs and 105 grams of fat, total calories around 3300 which is 60 calories under maintenance before throwing in Cardio and training.

NON TRAINING DAYS:
No gym on these days, I am going to drop my fats down to 85.75 (no cheese - no dressing), my carbs dropped to 61 grams (no high gi)and my protein stays the same... Total calories 2806 or 554 below maintenance...

FAT ON ALL DAYS CONSISTS OF ABOUT 50 GRAMS FROM FLAX AND FISH
CARBS ON ALL DAYS CONSISTS OF 1/2 CUP OF OATMEAL AND HIDDEN CARBS.
VITAMINS, AMINOS, 3 CAPSULES OF BETALEAN AND ALA WITH MY OATMEAL ON ALL DAYS

At around a 600 cal. deficit, you should be losing about 4200 cal in a week to 4500 cal. Thus, you would be losing 1lb. of fat a week (1 lb., if I remember correctly is around 4000cal.)
However, your deficit is very low, about 20% below BMR, I would say 15% below BMR is max.

Mr.X

 

[Senior Woonaki]

Cheeta - I will try bumping up my cardio by about 10 minutes a session... I used to run but my knees don't want to cooperate... Precore gives me less pain in my knees....

Mr. X - When you say my deficit is too low do you mean that I am taking in too little calories or that I am not cutting enough from my daily? Is 15% below maintenance what i should be shooting for? Should I factor in my calories spent during a workout when figuring out my calories for the day? What do you think you burn if you workout for about 1 hour with weights (in one hour i will usually do about 15 hard sets)???

--- sorry about all the newbie questions ---