Basic nutrition - calorie and macro's

[maccaz]

Hey all,

Just double checking what you guys think I should be eating total.

I'm currentl 115kg, looking to cut to around 90 (to get under heavyweight in boxing. I think my complete lean weight will be something like 80 but thats long term goal. I'm 21, just 6foot.

1. Just wondering how much calories I should be eating per day, iv used a few different calculators and they all give slightly different answer, i was thinking something like 2000cal.

2. If I am able to eat less than that (might give it a try, something like 1600), is there any reason why I shouldnt? IE is there a point when too little calories will slow my cutting?

3. Should I be attempting something like 60% protein, 20% carbs 20% fat?

[Chemo]

2000 cal is low bro. 1600 cal for a 115kg guy is crazy

I've been through what your about to go through now.

Be careful, if your still training dont lower your calories so much, I thrashed my body doing this on a lower cal, AND reasonably low protien diet. fkn wrecked me for muscle mass! If you go to low your body will also think your about to die and slow the fat loss :3 dont want that.

How serious about boxing are you, the sort of training we do can be quite rough on the body and there will be some muscle mass lost in the process so you wanna take things at a paced rate.

Whats your maintainance requirement? cut 500-700 cals of that, and control what times you take your carbs. Then as you lose weight keep dropping the cals. Go to the link below to get an accurate calorie count.

http://www.exrx.net/Calculators/CalRequire.html

60 20 20 is cool although i may suggest for boxing purposes that you go 50 35 15, carbs are handy if you want to perform. As much as I like the idea of keto diets and low carb diets...its not gonna work for high intensity sports.

That was quite an opinionated statement i know, but I haven't found it effective for myself. I read an old article saying that at peak performance the body just cant get the oxygen to convert fats into energy fast enough for sustained periods of time.

Maybe someone who knows ketosis better than myself could jump in on this

Good luck with the weight loss, keep us updated

[PeterDolan]

If you wanna go keto as Chemo advised then you'll need to have some pre training carbs. I dunna how much so don't quote me on this but maybe 50g, you should burn these up during training.

I've done keto and don't care much for it (not discrediting it!!!)

As for going lower than 2000kcals (assuming that's the number you start with), the down side will be once your progress slows, where do you go to from there to break for a plateau? As Chemo also stated, go about 500kcals below maintainance then as you progress, drop them some more, maybe 300-500kcals. This is some pretty cookie cutter shit right here so you'll have to try figure out what is working for you, I advise keeping a food journal

[maccaz]

Sweet as thanks for that guys. Will aim for something like 2300cal a day. gonna try keto for 3 weeks cos I'm dead flat out at work for the next 3 weeks and am not needing the energy (not physically demanding work whatsoever) then i have around 5 months break where I can go hard on boxing full timeand I will have more carbs.

should notice a little change (probably only tiny) for zero or as close to zero carbs as possible for 3 weeks solid.

[PeterDolan]

You'll lose about 3-5kg in those first 3 weeks in keto cause you drop out alot of water