Diet Questions

[Gawd]

Hey,

Current Stats:
6'2"
22 yo
295 lbs
26 - 28%bf

Goal is to drop body fat while maintaining(gaining ideally) muscle mass.

What do you think my daily intake should look like?
How many cals, %fat, %carb, %protein

Also, when taking Fish Oil things like that, do you calculate that towards your fat intake?

 

[cobracock1979]

Work out BMR, then go on a calorie defecit (Max 1000cals).

Low carbs and High protein to maintain muscle, ie 25%carbs/ 35% fats/ 40% protein.

Yeah, factor in everything you consume when calculating macros. Use FitDay - Free Weight Loss and Diet Journal

For a rough idea, 1g carbs/ protien is 4 cals, 1g fat is 9 cals. Try to consume mainly efa fats, not saturated. Hope this helps

 

[Gawd]

Work out BMR, then go on a calorie defecit (Max 1000cals).

Low carbs and High protein to maintain muscle, ie 25%carbs/ 35% fats/ 40% protein.

Yeah, factor in everything you consume when calculating macros. Use FitDay - Free Weight Loss and Diet Journal

For a rough idea, 1g carbs/ protien is 4 cals, 1g fat is 9 cals. Try to consume mainly efa fats, not saturated. Hope this helps

Because of my weight, i'm not sure how to accurately calculate my BMR.

 

[cobracock1979]

Check the stickies bro, the calculation is in there. Its only a rough indicator... I would expect it to be around the 3300 mark for your size

 

[Gawd]

Check the stickies bro, the calculation is in there. Its only a rough indicator... I would expect it to be around the 3300 mark for your size

Guess I overlooked Tatanya's sticky. Just worked out my caloric intake there.
4639 cals.
So staying around the 3000 - 3300 mark should be good I guess.
That's around what I'm doing right now. I think I just need to reduce my carb intake a bit, and increase my protein intake.
My fat intake seems about right, and I keep it mostly EFA.

I'm still losing weight and stuff, just wanted to make sure I'm maximizing my efforts.

Thanks Cobra.

 

[cobracock1979]

Woah,

Thats a high BMR bro!! LOL, good luck bro. You may find over the weeks as you lose weight it will be necessary to keep slightly decreasing cals to avoid reaching a plateau.

Also check out Lipoflame from Omega, though not sure u can get it in Canada