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so I have a faster metabolism than the average person.  I lift weights 3-5x a week and play ball 3-4x a week.   I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day.  This routine kept my weight at maintenance.

I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day.  After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet.  I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.

Was 1600-1800 calories TOO little?

Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle.  I lost 2 lbs so far, since my diet I started last week.  This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements.  I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.

Am I dieting the right way this time?  I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this?

BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year.  To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to.  Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.

if you get knee soreness at 140 then you're just not strong enough so i'd focus on that and what lance suggested

Dickhead,

If you happened to have read what I actually posted I suggested getting stronger, not bigger.

The reason? Strengthen your muscles and it will take pressure off the knees until your growth spurt is over and the pain goes away.

Lance suggested cutting calories, I believe.

So get your head out of your own arse and take the advice that is given to you

And never compare yourself to an NBA player, they probably wouldn't even shit on you...increased muscle does not decrease athleticism, that's just you being a moron

My tip for you: research active restraints vs passive restraints

If your optimal weight is 145lbs?.

Maintain 145lbs.

Simples. Keep hittin' the scales daily.

Knee soreness?. Give road cycling/mountain biking a try, as it's non-impact on your knee joints. Start out very low intensity, gradually increasing the resistance/tolerance.

"You want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145.  How do I do this"?.

Increase energy expenditure/do more activity.


This is what 5-8000 calories a day does for you when your in the saddle 5-8hours.






You turn into a walking furnace baybe.

Quote from: Ineedtodunk on April 24, 2011, 12:04:42 am

I'm asking advice on how to successfully get leaner/lighter, you provided no advice on that, so I don't get what advice I should be taking... and lance has not posted anything here idiot.

Why can't I compare myself to nba players? I'm not comparing skills... 

Either way I'm just using them as an example.  A lot of players, if they put on significant more weight from muscle mass, they are more at risk of injury, and will become less mobile/agile/athletic...

People do have optimal weights they would perform best at

Take care of OSD first. You can't even think about jumping high until you've fixed that.

Simply running a calorie deficit works ok if your body fat is reasonably high and you just want to get leaner and lighter and don't care too much about maintaining as much mass and maximum strength as possible. Strength work to maintain strength and increase protein retention and extra conditioning work to burn a few more calories and get in shape for bball along with running a ~500 calorie deficit a day and keeping your protein/carb/fat ratios alright will be much better for performance.

A huge drop in calorie intake, even if you drop your expenditure considerably, tends to not work well for a lot of athletes.

You still need to sort your knee before you should worry about that though.

Strength training makes you more resistant to injury, not less, and there's no reason to become less mobile,agile and athletic unless your training wrong. Really, getting stronger should make you more agile, faster and jump higher.

Forget about optimal weight while your still growing getting taller and filling out makes it a pointless worry. Optimal weight for adult athletes is mainly a function of focus on training between skill, strength and conditioning. For you optimal weight is what ever you gain while doing a little bit of strength work, eating properly and playing and conditioning for your sport.

If you're knee can't handle being 150lbs it won't be able to handle jumping a couple of inches higher at 145lbs. Get your knee sorted. Back off anything intense, keep moving with light shootarounds etc and ice and ibuprofen, what ever your PT/doc says and then strength, mobility and activation work.