Calorie Struggle!!!

[gotmojo]

I am 34 y/o, 6'2", 265, approx. 25-30% bf, recoverred from illness and spent the last 8 months conditioning myself to resume regular training. I have my w/o and cardio program set as to what I want to accomplish as far as stripping fat and gaining lean mass...however...this diet (calorie amount specifically is throwing me.), I know what is good to consume and what is bad, and when to do the creatine and protein thing. What I am stuck on is daily caloric intake, I have been told everything from 1800 to 4800 to lose fat, my bmr is approx. 4500 and am consuming maybe 2700 c/p/d average at this point....WHAT IS A GOOD DAILY CALORIC INTAKE for someone in my position to have to make a difference. I am an ex-pro ball player and know the majority of what I need to do, I have never been in this kinda shape before so it's kinda new to me. PLEASE HELP!!!

 

[sestes]

I am 34 y/o, 6'2", 265, approx. 25-30% bf, recoverred from illness and spent the last 8 months conditioning myself to resume regular training. I have my w/o and cardio program set as to what I want to accomplish as far as stripping fat and gaining lean mass...however...this diet (calorie amount specifically is throwing me.), I know what is good to consume and what is bad, and when to do the creatine and protein thing. What I am stuck on is daily caloric intake, I have been told everything from 1800 to 4800 to lose fat, my bmr is approx. 4500 and am consuming maybe 2700 c/p/d average at this point....WHAT IS A GOOD DAILY CALORIC INTAKE for someone in my position to have to make a difference. I am an ex-pro ball player and know the majority of what I need to do, I have never been in this kinda shape before so it's kinda new to me. PLEASE HELP!!!

You have to take it in stages, first strip the fat with a lower calorie intake to 12 -15x your LBM (lean body mass) in calories a day. Continue with your workouts and cardio, drink at least gallon of water a day. One a fatloss cycle you’re not going to gain too much muscle mass since you’re burning so many calories - the key is not to burn up your muscle in the process, this is why Protein is a key element. Once your satisfied with your bodyfat % go ahead and begin your mass building phase. Lower your cardio and concentrate on heavier lifting and bring your calorie intake up to 20x your LBM. Get lots of sleep! That’s just a few tips I have to offer - I'm sure you will learn a great deal more; this is a great forum - Good Luck!

 

[pintoca]

Hi there,

first, I find very unrealistic to have a BMR of 4500 (you would need to be a top athlete for that)... you are most likely talking about TDEE.

Anyway, I published a calculator that will tell you all the numbers.

You can find it here:

http://www.elitefitness.com/forum/showthread.php?t=374938

I also recommend this post:

http://www.elitefitness.com/forum/showthread.php?p=4483843#post4483843

Hope it helps.

 

[gotmojo]

The calculater I used was at www.fitday.com, how accurate this is I don't know. but it measured lifestyle, activities, etc... other calcs have been around 4500, some have been lower, I just took the average, you can see how all this conflicting info. can be frustrating. I will definitely try yours, all help is appreciated, thanks guys, keep it coming!

Hi there,

first, I find very unrealistic to have a BMR of 4500 (you would need to be a top athlete for that)... you are most likely talking about TDEE.

Anyway, I published a calculator that will tell you all the numbers.

You can find it here:

http://www.elitefitness.com/forum/showthread.php?t=374938

I also recommend this post:

http://www.elitefitness.com/forum/showthread.php?p=4483843#post4483843

Hope it helps.

 

[pintoca]

Give it a try. I just ran your numbers through it and it looks much more plausible.

Tried with 25 and 30% body fat. This is important to know as accurately as possible.

Leave the settings at default values to get a kick-ass diet program

Pintoca

PS. I can attest to my calculator coming back with real-life numbers. This is what I use to get these results: http://www.elitefitness.com/forum/showthread.php?t=375450

 

[gotmojo]

Give it a try. I just ran your numbers through it and it looks much more plausible.

Tried with 25 and 30% body fat. This is important to know as accurately as possible.

Leave the settings at default values to get a kick-ass diet program

Pintoca

PS. I can attest to my calculator coming back with real-life numbers. This is what I use to get these results: http://www.elitefitness.com/forum/showthread.php?t=375450

Hey, thanks again, I just ran them through too, and will check out your other posts as well. You have done some tremendous work on this system and yourself, thanks again for sharing the knowledge of what actually works for you!

 

[pintoca]

No Problem Bro. Glad to be able to help. I know how it feels not to know something you need really bad.

Good luck and when in doubt just yell

Pintoca