Caloric intake

[Snarkle]

I'm really fat and looking to really cut. I've tried all sorts of lame diets in the past and now realize that calorie cutting is not the way to go. I'm going to start a weight training class at my university on monday and I don't think anything about nutrition is taught in the class.

I've read "Burn the Fat, Feed the Muscle" and think I understand how not starving helps lose weight, but I've had trouble calculating my caloric needs. I've tried doing it with different methods and get everything fom 3000 kcals a day to 5000 kcals a day considering my moderate activity level. I'm 5'10" 360 pounds and my body fat must be at least 30%, I'm a poor college kid and have no way of calculating it accurately.

Does 3000 kcal a day sound reasonable for me?

As I understand it once I start training I'll need to take in more calories if I want to lose weight, correct?

Sorry if this post if long and rambling, I just want to do this right.

 

[poysyn]

I'm really fat and looking to really cut. I've tried all sorts of lame diets in the past and now realize that calorie cutting is not the way to go. I'm going to start a weight training class at my university on monday and I don't think anything about nutrition is taught in the class.

I've read "Burn the Fat, Feed the Muscle" and think I understand how not starving helps lose weight, but I've had trouble calculating my caloric needs. I've tried doing it with different methods and get everything fom 3000 kcals a day to 5000 kcals a day considering my moderate activity level. I'm 5'10" 360 pounds and my body fat must be at least 30%, I'm a poor college kid and have no way of calculating it accurately.

Does 3000 kcal a day sound reasonable for me?

As I understand it once I start training I'll need to take in more calories if I want to lose weight, correct?

Sorry if this post if long and rambling, I just want to do this right.

I think 3,000 is probably a good starting point for you. As you lose weight you may need to adjust it (either up or down - if that is too low your body will eventually plateau)

Try to eat clean foods like chicken breast, egg whites, whey protein, oats, yams, potatoes, green beans, brocolli, brown rice, lean beef, turkey, fish, EFA's + multi vits and maybe an additional calclium supp

 

[Snarkle]

I think 3,000 is probably a good starting point for you. As you lose weight you may need to adjust it (either up or down - if that is too low your body will eventually plateau)

Try to eat clean foods like chicken breast, egg whites, whey protein, oats, yams, potatoes, green beans, brocolli, brown rice, lean beef, turkey, fish, EFA's + multi vits and maybe an additional calclium supp

Why the calcium?

 

[Sim882]

3000 sounds reasonable but for maintenance.

For diet, eat 2000. 1000 is a large deficit, but if your obese, you can actually lose safely with a larger calorie deficit (indeed, Burn the Fat book I think makes some point that obese people can actually lose over 2 pounds a fat per week initially). Think biggest loser.

Make sure you follow Burn the Fat's prescriptions though for exercise and small meals + protein.

Calcium is important as a fat oxidiser - best source, non-fat cottage cheese that is low in lactose.

6 grams of fish oils is also recommended - same reason, fat oxidiser

You could also drink a strong coffee 1 hour before cardio