Calories Question

[rick_hfh]

I seriously appreciate all your help. Not too many people are as nice as you!!!

You will find people can be harsh to newbs. They usually have no experience and ask simple questions, you would think anybody who has read anything about fitness, should know. But for the most part the diet board is full of helpful men and women. If you posted 20 reps per set on the lifting board I am sure you would have gotten some sh*t. I might go as high as 12 but no higher. I prefer 6-10 while cutting.

I feel like a better person when I totally dedicate myself to eating healthy cals while cutting. When I start to see your muscles define and stomach trim down I get a little strut in my step. I am sure you are going trough the same thing.

As for the cals, did you look at the link I gave you? I would post up your cals from the link but I don't have excell on my comp. Another rule some go by is 15 cals per lb of bodyweight, to tell how many you burn at maintenance. So at 165 x 15 = 2475. I take 15 x my bodyweight and that is pretty close to how many cals I burn with moderate exercise, lifting 4 times a week.


Also drink lots of water. At least a gallon a day. You will be surprised how much you are retaining. After the first day of drinking water you will see more definition and pinch less skin on your body. I can tell a huge diferance after one day of drinking a gallon or more. I retain water easily though.

Feel free to pm me with any other questions.

 

[oar1125]

Basal Metabolic Rate and Calorie Need Calculator
Cutting Plan - Men

Harris Benedict Formula for Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)


STEP 1 Enter Weight 160 Weight 72.73
lbs. Kilos
1 kilogram = 2.2 lbs.
Step 2 Enter Height 5 10 Height 177.8
Feet Inches cm.
1 inch = 2.54 cm.
Step 3 Enter Age 19
Years



BMR = 1822
Calories

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 45 38 17
( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )
Protein % Carb % Fat %


To Maintain Your Current Weight

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2187

If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2505

If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2824

If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3143

If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3462


Step 5 Enter Calorie Requirement from above based on your activity level: 2824

1 lb. Of Body Weight = 3500 Calories


Daily Caloric Intake Required to Lose Weight

To Lose 1 lb per week 2324

To Lose 2 lbs per week 1824

To Lose 3 lbs per week 1324

Note the recommended calorie range for cutting fat at your current weight is between : 1600 and 1920 calories



Recommended Nutritional Intake

Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 1600


To Lose Weight:

Recommended Nutrient Breakdown

Calories 720 608 272
Protein Carbohydrates Fat

Grams 180 152 30.22222222
Protein Carbohydrates Fat



Thats what I got off of the link you gave me. So last night I was looking at my daily food journal and did what you guys were telling me. I had 1450 total calories, 108 grams of protein, 214 grams of carbs, and 19.5 grams of fat. Just protein, carb, and fat calories alone I have 1463 calories. How is this possible. Does that mean I need to eat another 2000 calories on top of that just too have a 2000 or higher calorie diet. I figured Id also post my workout routine and maybe you could help me tweak it to its maximum potential. Ohh and I found a carb cycling diet on another forum and was wondering what you thought about carb cycling diets. Ive read a lot of positive things about it but would like to know what you thought. Once again I really appreciate you taking the time out to help me and answer my questions!!!!

 

[SgtSlaughter]

Before I say "you need to eat more"

How's your progress... are you happy with your cutting diet and training so far?

Do you feel you're plateauing?

.... only you can know.

If you're training is INTENSE and your sprints are hardcore... you may be under eating for your activity level.... only you will be able to tell.

Adjust accordingly... see if you're happy with the progress if not, back to square one... revamp diet again and switch up training

 

[oar1125]

id say im pretty happy witht he results so far. I mean obviously Id like to drop body fat faster but i mean it didnt take me overnight to gain weight so its not gonna take over night for me to loose fat. What do you think of my workout routine? Why is lower rep (6-10) better than higher rep. I always thought higher rep burned more calories. And what about the carb cycling diet? Thanks