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Lose or Use Fat

OH_Broker

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I'm wondering what would be more beneficial for me. I'm 6'1" around 235 lbs. I've already 15 lbs. I still have quite a bit of fat which I know is not good. What I am planning on doing is cutting down to around 190-200, then going on a clean bulk to regain strength & size. Is that counter productive to slim down to turn around and bulk right back up? Albeit it will be much cleaner without all the fat, I just don't want to shoot myself in the foot when there was a better option staring me in the face.

This is my routine in case it matters:
Mon:
Squats, Bench Press, Pullups, Military Press, BB Curl
Tues: LISS Cardio (30 Min)
Wed: Bent Over Rows, DB Inc Press, Side Lat Raise, Seated Tri Ext, Hammer Curls
Thurs: LISS Cardio (30 Min)
Fri: Deadlift, Lunges, Dips, Calf Raise, Ab Work
Sat: LISS Cardio (30 Min)
Sun: LISS Cardio (30 Min)

Point me in the right direction!
 

OH_Broker

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So basically, I need to get rid of this fat first, then concentrate on building back up?
 

Daniel Andersson

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So basically, I need to get rid of this fat first, then concentrate on building back up?

Thats one way to do it..The body will be like a sponge after a "hard" diet..So if you eat lots of clean food during your rebound that body will build some good mass. The other way would be to bulk right now, then cut
 

OH_Broker

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Well, I'm kind of already bulked. I'm overweight. I'm where someone would be after a bulk (not clean) without the strength, I am very weak. I feel the weight is holding me back in terms of energy and my cardiovascular.
 

philosopher

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Well, I'm kind of already bulked. I'm overweight. I'm where someone would be after a bulk (not clean) without the strength, I am very weak. I feel the weight is holding me back in terms of energy and my cardiovascular.

Than cut down for a few weeks and perform a clean bulk after that. Make sure you keep track of your bodyfat and cals and if needed make adjustments along the way.
 

OH_Broker

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Than cut down for a few weeks and perform a clean bulk after that. Make sure you keep track of your bodyfat and cals and if needed make adjustments along the way.

Up to now, I've lost 15 pounds in 4 weeks. That's roughly 3.5 lbs a week. The more I look through threads about fat loss, the more I hear that this is an unhealthy number. I've been eating about 2000-2200 calories a day, which seems right for me (6'1''-235) as my maintenance is about 2400. Is this look unhealthy to you?
 

Daniel Andersson

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A guy your size are dieting with 2400kcal. If you lose a couple of pounds the first week maybe even at the second week, its mostly water.
I'de say 1lbs a week, max 2lbs in weight loss is good. Anything over that could be muscle
 

OH_Broker

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Are you saying I should be eating 2400 calories a day, up from 2000? If so, that's fine with me, I don't mean allowing myself the extra food.
 

Daniel Andersson

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Are you saying I should be eating 2400 calories a day, up from 2000? If so, that's fine with me, I don't mean allowing myself the extra food.

No, not necessary. I use this formula to see how much I should eat.

(Weight in lbs) x (Training intensity)

The training intensity is between 10-20. 10 is a day without any stress from the gym. Pretty much idle level. 20 is a day with a high level of stress in the gym.


This is how it looks like for me right now

A normal training day:

(240) x (15) = 3600kcal

A day out of the gym with no cardio

(240) x (10) = 2400kcal

And on a really high day.

(240) x (20) = 4800kcal


50-60% of the total kcal intake should be protein. Then you fill up with carbs to a level you are comfortable with. The rest will come from good fats. Carb cycling could be good too On a low carb day, increase the fat intake a bit for the energy

This dont count in the height of the individual, but it works good for me
 

OH_Broker

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Very interesting...I will apply that to my stats.

Note: I see you live in Sweden. I live in the U.S., is a kcal the same as a U.S. calorie?
 

Ironslave

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Very interesting...I will apply that to my stats.

Note: I see you live in Sweden. I live in the U.S., is a kcal the same as a U.S. calorie?

1 kcal is equal to 1000 calories. The amount of "calories" we eat every day are actually kcals. I'm not sure why, but I would assume people would just rather say that they eat a 2,000 calorie diet, rather than a 200,000 calorie diet, for simplicity.


I like your idea of cutting down, but when you do, don't clean bulk right away, your body will also be like a sponge for adding fat back as well.
 

OH_Broker

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I like your idea of cutting down, but when you do, don't clean bulk right away, your body will also be like a sponge for adding fat back as well.

Wow, I didn't know that. I was planning on bulking almost immediately after I finish cutting, but now I may have to re-think that. Maybe I'll wait a month before I start to bulk, I assume that'll be enough time. I think I'm just gonna start a thread to document my cutting, like a training log.
 
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