aight ill try the one i sent you. Ill post some numbers and results in a year lol.
thanks btw

This post was edited by iBrent on May 13 2014 10:42pm

How many calories do you approx burn during sleep? 50 an hour?

Say if you're active person

Hey let's say I burned 500 cals from cardio, 750 deficit from food each day.
Would it be ok to eat the 500 cals back? Or at least some of it? Cuz that's a huge deficit.
Also what about Sundays, 750 food deficit + 1000 from cardio. Should I eat most of that 1k back? Sounds like a day to have a cheat meal.

also cardio burns fat, so would eating those calories from cardio mean no fat loss?

Certainly.

NOW! Adam (multivitamin)
GAT Jet Fuel (Pre-workout and for energy on days off - assists with fat loss)
NOW! Super Omega 3 (EFA's, take 2 with meals, 3x per day)
NOW! D-3 5,000 iu (take 1x per day)

Hey there.

Could you take a picture of the bicep issue you are talking about? In general, to improve the size and shape of any muscle, the goal is to do FULL form reps, focused and concentrating on each part of the rep. Look into an "arm blaster", as these really help you maintain excellent form with curls.

As far as the 5 day routine, I would advise going for the 5x5 plan to build a sufficient platform BEFORE cutting.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


When you decide to begin to cut, refer to either of these plans:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)



As far as diet goes, I really need to know your CURRENT body fat levels, or a weight you want to be at. All I know is your goal fat loss and current weight...I can't compute anything with just those lol.

However, in general, based on your height, around 2,000 cals a day should suffice. Here is a sample plan:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

You burn roughly 0.4-0.6 calories per POUND of bodyweight per hour of sleep, depending on lung/heart size/function, as well as muscularity, sleeping habits, and room temperature.

Example, a 200 lb male, in either a moderately cold or hot room (must be a temperature adjustment), in relatively good physical condition and moderately muscular, will burn around 0.5 calories per POUND of bodyweight per hour of sleep, which is 800 calories. The body, on it's own, will burn approximately the same amount of calories per hour from being sedentary, however, this goes down dramatically the longer you are sedentary for. Meaning, if the same subject is sedentary for 2 hours, but active for 10, he will burn the full calories for the period of sleep, and being sedentary. However, if the person is ALWAYS sedentary, it will gradually show a decline in calories burned, as the body and metabolism will become more efficient and lose less from being inactive.

So to answer your question in short form...

0.4-0.6 per pound per hour depending on body factors.

Assume you have already a 750 cal deficit from food, then ANOTHER 500 cals from exercise? Yes, that would be a total of 1,250 deficit, which is WAY too much.

You should be going no lower than 500-750 cals deficit per day, depending on the approach.

Definitely eat those calories, or you will see diminished fat loss, and muscle wasting.


edit:





Not at all. ANY exercise "burns fat", assuming your glycogen levels are depleted sufficiently. Just don't eat WHILE performing cardio Wait at least 30-60 minutes PWO to eat during cutting if you can manage it.

This post was edited by SKCRaynor on May 14 2014 07:50pm

btw some say cardio machines calorie counters are wrong, how should I know how much I should eat back? lets say I burned 500 cals based on the calorie counter on bike
how inaccurate would it be? so I know not to eat more then I even burned

I was pretty sure you would need my current info, I had an appointment setup but something got in the way. I don't know when I will be able to figure it out.
If a goal weight would be good enough, I'd like to cut to like 175-185 area. If I had to guess my BF% I would say 25-30%.

Another quick question; As a beginner I don't understand a lot of supplements, and what is good to take at a start etc. What would you recommend for Fat Loss + Muscle Growth?
Currently I have C4 Preworkout but I only take that on days where I feel like shit going into the gym, and I'm looking into Cellucor's Super HD. Also I have Protein but haven't started using it yet waiting till I graduate to get a steady schedule going.

Also what would you recommend for a multivitamin?