Can anyone help me with a Calorie Intake question?

[crayonofdoom]

If I am 239 lbs, 27% BF and using HST 3 days per week (mon, wed, fri) along with Strength Shoes on the same days and cardio on tues, thurs, satuday, (and sunday if i feel good ) what would my total calorie intake be in order to lose about 1.5 lbs - 2 lbs of FAT per week? I've been going with about 80 grams of fat, 380 carbs and 235 grams protein each day with a bit more carbs on monday, wed, and friday. I think that comes out to about 3,180 or so calories.

Strength Shoes consist of for one month (each month is progressivly more difficult adding more exercises, longer durations, and more sets.):
5 x 50 yrd. runs
4 x 25 yrd. high knee
4 x 25 yrd. buttkicker
3 x 15 second crazy legs
4 x 25 yrd. carioca
3 x 25 yrd. quick feet
4 x 25 yrd. power slides
5 x jumping (knee to chest)
5 x 50 yrd. sprints

Cardio is 25-40 minutes of jogging/brisk walking, lap swimming, cycling for up to an hour, walking on an incline on a treadmill combined with jogging flat for up to 40 minutes.

 

[AlbinoAssassin]

Nobody can say exactly what you need to eat to lose a certain amount of weight. Weight loss is very individual, metabolism, bodytype, set-point weight, etc. I suggest you drop your carbs down slowly to start seeing weight drops. Keep your protein where it is, maybe up it to 1.25 g's per pound of bodyweight. Carb timing is also important. Give us a sample outline of your diet and from there it will be much easier to make the necessary changes. That would be really helpful because there are a lot of knowledgable bro's on this board who will help you out. Give us your diet, we'll help you out!

 

[crayonofdoom]

meal 1 7:30am:
tuna sandwhich (whole wheat bread, non fat mayo)
10-15 saltine crackers
2 oz cheese
8 oz non fat milk
12 oz water

meal 2 10:00am:
ham and cheese sandwhich (white bread but it's free every day from a friend)
about 2 servings (26 chips I believe) of Doritos
8 oz water

meal 3 12:00pm:
tuna sandwhich (whole wheat bread, non fat mayo)
10 saltine crackers
2 oz cheese

-meal- 4 2:30-3:00pm:
metrx protein plus shake with 8 oz non fat milk
2 tbsp flax oil
(70-80g carbs from some other source)

-sample- meal 5 6:00pm:
2 chicken breast
1-2 servings pasta
1 potato roll

meal 6 9:00-10:00pm:
one and half cans tuna
16oz water (MAKES me not sleep in )

I take about 12 oz water every hour during class, use multivitamin, calcium, glucosamine, soy (occasionally) twice a day.
In most cases I leave out the cheese and instead go with flax oil.
Is this what you meant AA? I'm not sure, but hope so

I have probably normal to slow metabolism, uh, big body type, and I was just wondering what would would be an optimal amount of calorie intake for weight loss.

 

[tbone1227]

Way too many carbs !!!! Its not so much the amount of calories as it is the timing of the foods you eat. If you are serious about losing 1-2 lbs per week, which is a bit, you will need to do a lot of work, hit the gym for workouts, 3-4 days per week, cardio atleast 6 days per week, ECA stack, CLA, L-Carn, ALA with all carb meals, all need to be used. On the calorie/food side - you should be getting about 250 grams of protein or more, keep your fats to good fats like almonds, avocado, flax, your carb intake needs help, it should be no more than 250 grams IMO, and probably less if you are serious about your diet, and all your carb meals should be taken with ALA to clear your blood out of the sugar from those carbs. You should have a good 2 1/2 hours in between meals except for night meals after the gym, any cardio and workout should be a good 2 hours after your last meal, and preferably do cardio in the AM on an empty stomach. Hope this helps

 

[AlbinoAssassin]

I think you need to eat better quality carbs (oatmeal, brown rice, sweet potatoes, wheat bread), ditch the saltines. The saltines aren't filling, and offer no value. I think eating crackers makes you hungrier. That's not a good thing on a diet. The Doritos need to hit the road too. Oh and to answer your question, this is exactly what I was asking for. It is very helpful to know when someone eats certain things and how much at each meal. I do believe that carb timing is very important. Honestly every thing else looks pretty good. Right now you can get leaner without doing any hardcore dieting, because your BF% is at a higher level. That means it will be easier to lose weight now, but more difficult as you get past your set-point for leanness (how lean you are naturally with an average diet). The flax oil for the cheese is what I like to hear. Honeslty, I think dropping the crackers and adding something comparabal in caloried will really help you out. Eat your biggest carb meals at breakfast and after a workout. Hope this helped man! If you have any more questions let us know. I'll do my best to help. Good luck bro!

 

[crayonofdoom]

AA: Alright so's I'll throw in some oatmeal in place of crackers (otherwise I'm doing alright for a bit of fat loss I'm assuming you're saying),

Tbone: and I'll try to down my carbs to 250 right?
I do weight 239 pounds, are you sure that won't be extremely catabolic? that would have me at about 2,700 calories, Please explain the ALA use, I've always known about it, but just not how to utilize it.

I'll see how the weight loss is coming as well as the tape

 

[AlbinoAssassin]

Yeah man, everything else looks okay. Just try to replace the refined carbs (white bread, crackers, chips etc) with high quality complex stuff (oatmeal, sweet potatoes, brown rice etc). Not only will you have better fat loss you will feel better due to more stabilized blood glucose levels. Good luck homey!

 

[tbone1227]

first off, if you are trying to lose weight / bf %, as you said, you should be at or under 2500 calories, with a good 6 days of cardio. Cardio / weights / diet are the only way youre going to slim up - mix in the cardio after your workouts on workout days - and do medium intensity for 30-40 minutes, and if you can hit cardio in the am on an empty stomach. Your carbs should be under 240 if you want to cut fat. if you eat 6 meals, and you have to have carbs, i wouldnt go above 40-50 per meal for the first 5 meals, and on days you only do cardio or take it off, your last meal shouldnt include any carbs. On the ala, take 100mg ala for every 10grams of carbs, or 100mg r-ala for every 30-35grams carbs, it helps convert those carbs in your muscles instead of storing them for later, or if not used as fat - it basically clears your blood of the glycogen / glucose that most carbs contain so you dont get fat. Just my thoughts

 

[crayonofdoom]

okay thanks! Is r-ala available at basically any GNC distributor? What about fred myer? We have an all natural food store/ nutrition supplement store in the next city, so i'll check there too. Thanks for the help guys!

 

[OXANDRIN]

i don't know if anyone suggested this but.........find out what your bmr is. then based on that contruct a diet. whether its 40/30/30 or ckd or tkd. you need to know how many cals to put in the body.