Hi everyone! I think this is the right forum - been reading stickies since past few days, and am pretty confused with all the data!
I'm 30 years old, 5'9, male, weigh 306.8lbs and have 49.4% body fat. :\
After getting results from a bio-impedance test, my BMI is 45.5, Fat-free Body Weight is 155.2lbs, Subcutaneous Fat is 41.7%, Visceral Fat at 27, Body water is at 36.5%, Skeletal muscle at 32.7%, Muscle Mass at 147.6lbs, Bone Mass at 7.8lbs, Protein at 11.5%, and Metabolic Age is 37.
I did my calculations for BMR/TDEE, etc. I'm a little confused though with macros, and would love your help with the following:
- I wanted to confirm for my Body Fat % and weight, do I take 0.7g of protein x (my current weight [306.8lbs] OR my ideal weight [160lbs])? It feels like if I do 0.7g x 306.8lbs, which is a minimum of 214.7g of protein per day - it sounds like a lot.
- Also same with fat, do I take 0.4g of fat x (my current weight [306.8lbs] OR my ideal weight [160lbs])?
- How do I know what my BMR truly is? I read somewhere that the Katch-McArdle Formula is good for lean people only... If so, my BMR at 306.8lbs and 49.4% Body Fat is 1891 calories per day... I'm not sure, but it sounds a little low, considering my extreme weight. When calculating my TDEE (if I follow All Pro's Beginner Training Guide to a tee - 3 days training with 2 days 30-minute cardio), it comes up to about 2863 calories per day (I think), which makes my Caloric Goal to lose weight somewhere around 2363 calories... That's with 5 days of harder training/cardio...
- That said since my Body Fat is just below 50%, should I do All Pro's Beginner Training Guide right off the bat or lose a bit of weight and get the hang of proper macros first (while lowering Body Fat %) before training hard?
- I'm deathly afraid of having lots of loose skin. I just bought myself Vitamin C supplements, Omega 3 Fatty Acids supplements, and collagen peptides powder - since I read somewhere that those are great to reduce loose skin as much as possible. Are there any other alternatives? Are there certain foods that help with this? Or eating more calories/not lose weight too fast? Basically I want as minimal loose skin (or, better, none) as possible by the time I reach my weight goal.
If someone could help me out with the above, and tell me how much (more or less) calories I should take to lose weight at a nice pace, and how many proteins and fats to take per day, I would truly appreciate it!!!
Many, many thanks in advance!
I'm 30 years old, 5'9, male, weigh 306.8lbs and have 49.4% body fat. :\
After getting results from a bio-impedance test, my BMI is 45.5, Fat-free Body Weight is 155.2lbs, Subcutaneous Fat is 41.7%, Visceral Fat at 27, Body water is at 36.5%, Skeletal muscle at 32.7%, Muscle Mass at 147.6lbs, Bone Mass at 7.8lbs, Protein at 11.5%, and Metabolic Age is 37.
I did my calculations for BMR/TDEE, etc. I'm a little confused though with macros, and would love your help with the following:
- I wanted to confirm for my Body Fat % and weight, do I take 0.7g of protein x (my current weight [306.8lbs] OR my ideal weight [160lbs])? It feels like if I do 0.7g x 306.8lbs, which is a minimum of 214.7g of protein per day - it sounds like a lot.
- Also same with fat, do I take 0.4g of fat x (my current weight [306.8lbs] OR my ideal weight [160lbs])?
- How do I know what my BMR truly is? I read somewhere that the Katch-McArdle Formula is good for lean people only... If so, my BMR at 306.8lbs and 49.4% Body Fat is 1891 calories per day... I'm not sure, but it sounds a little low, considering my extreme weight. When calculating my TDEE (if I follow All Pro's Beginner Training Guide to a tee - 3 days training with 2 days 30-minute cardio), it comes up to about 2863 calories per day (I think), which makes my Caloric Goal to lose weight somewhere around 2363 calories... That's with 5 days of harder training/cardio...
- That said since my Body Fat is just below 50%, should I do All Pro's Beginner Training Guide right off the bat or lose a bit of weight and get the hang of proper macros first (while lowering Body Fat %) before training hard?
- I'm deathly afraid of having lots of loose skin. I just bought myself Vitamin C supplements, Omega 3 Fatty Acids supplements, and collagen peptides powder - since I read somewhere that those are great to reduce loose skin as much as possible. Are there any other alternatives? Are there certain foods that help with this? Or eating more calories/not lose weight too fast? Basically I want as minimal loose skin (or, better, none) as possible by the time I reach my weight goal.
If someone could help me out with the above, and tell me how much (more or less) calories I should take to lose weight at a nice pace, and how many proteins and fats to take per day, I would truly appreciate it!!!
Many, many thanks in advance!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2upjxCO
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