Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Pintoca Cutting Calculator. Read up

pintoca

pintoca

New member
I've been receiving a lot of poositive feedback because of a post I did yesterday. The post in question is here (at the top of the page):

http://www.elitefitness.com/forum/showthread.php?p=4485706#post4485706

Anyway, I put together a calculator that will allow you to create your own program "a la pintoca". Please be aware that I make no warranty whatsoever on the results. I don't know if this will work for you as it did work (and continue to work for me: 50 pounds lost in 5 months). It depends on a lot of factors. I can guarantee you will shed some fat, though.... in a fast manner too. It is your own responsibility to track your results and measure how much LBM you are loosing, so you can adjust your calories accordingly.

In any case I think it's worth checking it out and tweaking it for your own needs.

The spreadsheet is 100% Virus Free and it is unlocked so feel free to change it.

ONLY CHANGE THE BLUE CELLS, until you understand how it works.

You can find it here:

***************** UPDATED WORKING LINK *******************

http://pintoca.guaso.de/ef/Pintoca_Cutting_Calculator _v4.0.xls

***************** UPDATED WORKING LINK *******************

Comments and feedback are welcomed.

PS. Is it just me or the site is DEAD slow today???
 
Last edited:
Shit. The site is so slow today this thread got posted twice (I hit the post button twice, since it was taking forever)... could a mod please delete one of them???

Also, all the blue cells have comments, so just put your mouse over the cell to read the description.

Pintoca

PS. And yes, BTW, for those of you wondering, my job does involve controlling, planning, quantifying and forecasting stuff... Guess it comes naturally then to do this to myself... :artist:
 
ArmaniMark said:
What does TDDE stand for?
Click to expand...

Sorry Man, my bad. It's TDEE: Total Daily Energy Expenditure, and it is a function of your BMR (Basal Metabolic Rate).

BMR is the total number of calories you burn everyday just by being alive

TDEE, is the amount of calories you need to maintain your current weight, with the amount of activity you currently have.

I will fix the file now.

Pintoca

PS. If you find this useful, spread the word. I am open to questions on it. THis friday I will post my 5 month progress report with a kick ass graph I am getting ready. All based on this little spreadsheet.
 
Could you please repost those menus that you made for your diet. They were saved on my PC and I can't find them.

Thanks
 
Nice man thanks. I need a good method to count all the cals and carbs and other shit i take in. I know some things must be an estimate. Like a salad. That would be a real pain in the ass to figure the cheese the dressing the roasted pepers the chicken and whatever else i decide to put in it. Any advice? Also how can i copy this into my excel. It copies but the formulas dont.
 
Last edited:
muscelove said:
Nice man thanks. I need a good method to count all the cals and carbs and other shit i take in. I know some things must be an estimate. Like a salad. That would be a real pain in the ass to figure the cheese the dressing the roasted pepers the chicken and whatever else i decide to put in it. Any advice? Also how can i copy this into my excel. It copies but the formulas dont.
Click to expand...

Hi there, this is a picture of an excel, not the excel itself. Are you handy with excel? PM with your email address and I will send you the original file.

You will need to create your list of foods though, there is no way around it if you want to seriously count. Look for all the values in www.calorieking.com

cheers

Pintoca
 
Hi Pintoca! I was looking at your spreadsheet and plugging in some things and it seems pretty kick ass!

Was wondering though...I'm about to embark on my first competition diet..when I was looking at my numbers it was saying that I would get down to 106 at the end of 12 weeks. I'm only 127 at 17% bf. (5'5'')I think I might look kinda scary at 106! lol I know that I probably will not get to that weight and it is of course an estimate...But do you have any advice on wether I should maintain until 12 weeks out? I'm 17 weeks out and I'm not sure when to start cutting. I have heard a thousand different answers and am still playing with my carb intake. Thanks for any advice you could give!!!

Again...that spreadsheet is really awesome!
Linzie
 
Linzie1303 said:
Hi Pintoca! I was looking at your spreadsheet and plugging in some things and it seems pretty kick ass!

Was wondering though...I'm about to embark on my first competition diet..when I was looking at my numbers it was saying that I would get down to 106 at the end of 12 weeks. I'm only 127 at 17% bf. (5'5'')I think I might look kinda scary at 106! lol I know that I probably will not get to that weight and it is of course an estimate...But do you have any advice on wether I should maintain until 12 weeks out? I'm 17 weeks out and I'm not sure when to start cutting. I have heard a thousand different answers and am still playing with my carb intake. Thanks for any advice you could give!!!

Again...that spreadsheet is really awesome!
Linzie
Click to expand...

Hi Linzi, thanks for the feedback, glad to know it does helps other people... WOW, my spreadsheet being used as a preparation tool for Competition...never thought it would make it this far!!! Really happy about it.

OK, the timeline calculation depends on 3 factor:

1. How much weight you can shed each week
2. What %age of that weight is fat and what % is LBM
3. How efficient is your body at burning fat. In other words, how many cals you need to burn 1 lb of fat (100% efficiency would be 3500 cals, real-life needs more).

Since this last part is based only on observation of my results (large male), your numbers will vary. What I recommend for you to find your numbers are:

1. Start NOW with the diet, and run it for 6 weeks. Do a weight in every week (lets say, on fridays) and write down your weight and BF%. You need to write down exactly what you eat, and a good approximation of how many cals you burn per week with your training and cardio.

2. Do an average of the last 5 weeks (omit the first week, you will loose liquid). And note your personal numbers for: weekly weight loss, %age of fat and LBM and your efficiency (how many cals of deficit you have in 1 week, how many lbs of fat you burned).

With that, you can then change the values in the spreadsheet and create your own personal timeline.

Time is always scarce, so START NOW!!! If after 6 weeks you notice you are loosing weight too fast, increase you cals to maintenance level until you resume your cutting. Better to spend the last 4 weeks maintaining than on a desperate cutting race. You will need to play with your sodium and water intake towards the end of your cutting, to achieve peak condition.

Also, since this is for competition, keep a VERY close eye on your LBM, if it drops too much, up the calories. For a competition you cannot afford to loose too much of it, better to take it slower.

If you are not doing this All Natty, please ask the other Bors about what gear you could run for LBM preservation, without any virilization side-effects.

that is all for now, feel free to ask any additional questions you might have.
 
Are my caloric deficits suppose to go down each day ... could you explain that to me? It says my BMR is 2,211 and my TDEE is 3,428 .... so wouldnt dropping down to 1,014 calories on Sunday throw me into starvation mode???
 
emo_boy said:
Are my caloric deficits suppose to go down each day ... could you explain that to me? It says my BMR is 2,211 and my TDEE is 3,428 .... so wouldnt dropping down to 1,014 calories on Sunday throw me into starvation mode???
Click to expand...


??? I don't get it... the calculator will never give you a value for daily cals below 1800 for a man and 1200 for a woman (it is hardcoded into the calculation for the TDDE deficit). So no matter how low you want to go, 1800 and 1200 are the limits.

How are you getting 1014??? maybe you are reading the results wrong?

post your weight, bf% and training frequency and will let you know what your numbers are.

You should have low days and high days. That is all.

Pintoca
 
Last edited:
pintoca said:
??? I don't get it... the calculator will never give you a value for daily cals below 1800 for a man and 1200 for a woman (it is hardcoded into the calculation for the TDDE deficit). So no matter how low you want to go, 1800 and 1200 are the limits.

How are you getting 1014??? maybe you are reading the results wrong?

post your weight, bf% and training frequency and will let you know what your numbers are.

You should have low days and high days. That is all.

Pintoca
Click to expand...

6'0 , 260 , 27-29% body fat ......
 
That was easy.

eat 5 days a week: 2400 cals
2 days a week: 2900

The 1014 you are seeing is the deficit below your TDEE, not your BMR, and its created by 500 cals burned by Cardio plus the food you eat below your TDEE.

That daily caloric deficit column shows the total deficit for each day, including calories NOT Eaten, calories gone through Cardio and calories killed by lifting. This is a deficit from your TDEE.

With a plan like this you would have a 10.000+ weekly calorie deficit... How much fat will your body burn with such a deficit is something you need to find out by weekly measurements.
 
Awesome! Thanks man!

BTW: Do you have that post where you showed which muscle groups you worked out on which day?
 
Anyone else not able to download the excel file??? I wanted to customize it for myself but it's not letting me... can you help me out Pintoca??? Thanks
 
AClarke said:
Anyone else not able to download the excel file??? I wanted to customize it for myself but it's not letting me... can you help me out Pintoca??? Thanks
Click to expand...

Thaks for the Heads up something is wrong my ISP. I will have them fixed.

Pintoca
 
I just received this from my ISP:
" Techniknews Hardware failure - website unreachable from 2005-03-05 09:10 05/03/2005

All customer sites having domain names starting with 0-9, a, b and c are not able to access any of their data. We are currently repairing the broken machine till 9:10, sites will come back as soon as possible.
An updated news with the estimated remaining time will follow.

Sorry for the inconvenience
Your technical Team"

since mine starts with "c" (ccfiles.de) I am stranded... just try again later on or tomorrow...

Pintoca
 
gvc3k said:
you could make some money off that thing lol
Click to expand...

Too late now... :evil:

besides, the calculator just implement the work from other people who I hope are making money... I just gave it the IT spin...
 
Pintoca,

How do I fill out the Calculator for a Male 5'8" 240lbs, 35-40%bf? Lifting 3 Days a week and doing 4 days of cardio. How do I figure out my TDEE?

Thanks,

Nic
 
just need to type 240 in the weight field, some 37% in the BF field (how do you know this number??, were you tested?) and use the number work out 3 days/week number (1.375).

Depending on what number you enter, your TDEE is 2500-2800 (asuming those training days are honest/hard working days).

You'd DEFINITELY lose weight on a 2000 cals/day diet. Try to implement some calorie/cartb cycling to make it more effective in the long run.
 
Thanks a lot Pin as for the Body fat I was originally guessing. I got Taniata scale , a Tape measurer and a fat calapers. I just got the calipers because I feel they are more accurate. I think the scale is about 5% off. Do you have any suggested sites to go to for tracking or detailing taking bf%?

NEM
 
Nem said:
Thanks a lot Pin as for the Body fat I was originally guessing. I got Taniata scale , a Tape measurer and a fat calapers. I just got the calipers because I feel they are more accurate. I think the scale is about 5% off. Do you have any suggested sites to go to for tracking or detailing taking bf%?

NEM
Click to expand...

the callipers should have an instruction manual... though doing it yourself might not be the best of ideas, until you get some practice (some places are hard to reach).

Failing that, PM me your email address
 
Niceee gona use this to finally break the single digit BF% barrier.I too was at over 40% bf about 3 years ago and I am now at 12%.I was weighing 246 at 5'6" ouch that was nasty I couldnt even breathe.Last numbers I saw on the scale was 246 then decided enough is enough.How do I get that thing to print out normal (the calculator that is)It comes up all over the place when I print it.Is there a printer friendly version?
 
Hello Pintoca~

YOur calculator looks like some pretty cool invention! :artist:
I just want to make sure I got it right because....I am going to start cutting tomorrow with my only cheat meals being on Thanksgiving Day and X mad Eve.
I just want to make sure I have this right. Last I checked I was 128 pds. I are a bunch of crap food today since I am going to start cutting tomorrow so lets just say 129 pds. My bf was last 16.8. Oct 14th. I am just going to go with those measurements until Dec 1st. Well, and Ill change the weight once a week.
So on the calulater it says Value bmr 1,424 Is this the minumum amount of cals I need to eat to maintain?
My goal is to reach 10 % b/f. No big hurry but the sooner the better. Ya know?
I am currently eating about 1,350 to 1450 cal a day.
I work out 6 days a week
5 of them are weights and the
6 out of 7 are burning like between 350 cal to 620 a day in cardio. I always mix it up.
So on your sheet...I guess I need to know if my tdee is 1,55 ?
And I guess I should follow the ratios like 45 p,25c, 30f? to lose on mon.tues.wed.fri and sat? and then a 35,50,15 on the other 2 days?
So on the other 2 days is that like the less intense days of the week? Or does that not matter?
I see in also shows how many cals out in weights and cardio. I guess I should follow that as a guideline?
Sorry for all the ?'s. Its just that if I am going to do this I want to do it all right. Thanks babe! :mix:
 
I know this is an old thread but I just want to say Thank You to Pintoca for the very valuable information.
 
Pintoca, is there anyway you could either repost the file or pm/email me? I'd like to get a copy of it as i was about to create one myself, however, i figured some smart person on here took the time already. Thus, i/we don't want to recreate the wheel. Thanks.
 
pintoca said:
I've been receiving a lot of poositive feedback because of a post I did yesterday. The post in question is here (at the top of the page):

http://www.elitefitness.com/forum/showthread.php?p=4485706#post4485706

Anyway, I put together a calculator that will allow you to create your own program "a la pintoca". Please be aware that I make no warranty whatsoever on the results. I don't know if this will work for you as it did work (and continue to work for me: 50 pounds lost in 5 months). It depends on a lot of factors. I can guarantee you will shed some fat, though.... in a fast manner too. It is your own responsibility to track your results and measure how much LBM you are loosing, so you can adjust your calories accordingly.

In any case I think it's worth checking it out and tweaking it for your own needs.

The spreadsheet is 100% Virus Free and it is unlocked so feel free to change it.

ONLY CHANGE THE BLUE CELLS, until you understand how it works.

You can find it here:

http://www.ccfiles.de/Pintoca Cutting Calculator v1.0.xls

Comments and feedback are welcomed.

PS. Is it just me or the site is DEAD slow today???
Click to expand...

i wonder what's with the url?: it links to some kind of "buy a domain" page - no calculator or spreadsheet.
 
Hello everybody, if there is still interest in the file, I will upload it somewhere, better yet. Does any of you have available hosting space to hold it? I could send it to someone for hosting.
 
Why would any of you listen to this former fat fuck.............

Oh that's right he's not fat any more,my bad :)
 
Hi guys,

Old thread I know but hopefully people are still active, just curious i've started exercising/monitoring my calories over the last few weeks as has my gf. I'm 207lbs (30%BF) she's 176lbs (40%BF) our target being 182lbs + 140lbs respectively, now we're working quite hard for 4-5 days a week.

Why is it my projected loss over a period of 12 weeks is greater than hers?
 
I've answered my own questions above, turns out I wasn't entering her calories correctly!

But I do have another question, how is one supposed to calculate Fat/Muscle loss ration and their Body Efficiency?
 
207 divide by your 30% makes=

207/100*30 = 62.1 lbs of fat
Which leaves 144.9 lbs of evrything else.

Just keeping doing that every week to ascertain what your weight loss has come from, hopefully mainly fat and not to much muscle.

Hope thats what you are referring too
 
You must log in or register to reply here.

Similar threads

hypogaeum
Approved Log Testosterone HGH Retatrutide Log - Sponsored by UGL OZ
Replies
16
Views
974
the_alcatraz
the_alcatraz
~Vision~
PSL Sale DUAL ACTION: Summer Cutting cycle oral BLEND. Var-30mg/Stanazolol-20mg
Replies
9
Views
977
Macedog24
Macedog24
~Vision~
PSL Sale DUAL ACTION: Summer Cutting cycle oral BLEND. Var-30mg/Stanazolol-20mg
Replies
28
Views
2K
Macedog24
Macedog24
Macedog24
PuritySourceLabs 📝🧪🩸Blood work incentives 2.0 @ PSL🩸🧪📝 We buy your blood
Replies
10
Views
1K
Macedog24
Macedog24
UGL OZ
[UGL OZ] Back In Stock: Mast E, Mast P, Rip Blend
Replies
7
Views
959
abolone
abolone
Top Bottom