Help Me PLEASE!!!

[Chocolate_Thunder]

Here is what is going on right now:

I just can't seem to get a good idea as to how many calories I should be taking in on a daily basis in order to lose BF. My diet is in check (been on keto for almost two weeks now. Weight training is in check and cardio is in check (maybe even overtraining with this I don't know). I am looking to drop BF.

Here are my stats right now:

-6'4" M
-213 LBS
-14% BF

Here is my diet right now:

Chicken breast, whole eggs, natty peanut butter, flax seed oil, olive oil, whey shakes, casein shake before bed, 2 small green leaf only salads, egg whites, tuna and almond butter. Those are the ONLY things I have been eating for the past two weeks. I am taking in 2,500 calories. About 320g protein and 100g fat per day.

Cardio:

Treadmill. 4% incline on a speed of 4.0 for 45-50 mins per day 6 days a week, buring up 500-600 calories a session. Done right after weight training or first thing in the AM on an empty stomach.

Weight training:

5 days a week. One body part per day.

Here are the questions I need answered:

1. Am I taking in too many calorie or not enough calories?
2. Is my cardio overkill?
3. What else can I do to help speed this along?
4. Any other advice?

Thanks.

 

[sugashane]

Here is what is going on right now:

I just can't seem to get a good idea as to how many calories I should be taking in on a daily basis in order to lose BF. My diet is in check (been on keto for almost two weeks now. Weight training is in check and cardio is in check (maybe even overtraining with this I don't know). I am looking to drop BF.

Here are my stats right now:

-6'4" M
-213 LBS
-14% BF

Here is my diet right now:

Chicken breast, whole eggs, natty peanut butter, flax seed oil, olive oil, whey shakes, casein shake before bed, 2 small green leaf only salads, egg whites, tuna and almond butter. Those are the ONLY things I have been eating for the past two weeks. I am taking in 2,500 calories. About 320g protein and 100g fat per day.

Cardio:

Treadmill. 4% incline on a speed of 4.0 for 45-50 mins per day 6 days a week, buring up 500-600 calories a session. Done right after weight training or first thing in the AM on an empty stomach.

Weight training:

5 days a week. One body part per day.

Here are the questions I need answered:

1. Am I taking in too many calorie or not enough calories?
2. Is my cardio overkill?
3. What else can I do to help speed this along?
4. Any other advice?

Thanks.

I'm not a fan of keto diets. By what you gave that means you only have been taking in 80 g of carbs. I believe you need more calories. Also you might be doing cardio at too intense of level for your body to go through fat oxidation. After a workout you should be eating imo, not running. Thats the window of oportunity to shuttle in the aminos. Building muscle will make you burn more cals throughout the day. I like the cardio in the morning on the empty stomach though. My favorite way to burn fat is by setting the incline at 3-4 and doing a brisk walk for 45 mins or so. That gives the body time to go through fat oxidation, and burn almost purely fat for energy.
If you really want to speed this along than try some of PP's products, like lipoflame. There are a ton of threads and they all seem to love it.

 

[Chocolate_Thunder]

I'm not a fan of keto diets. By what you gave that means you only have been taking in 80 g of carbs. I believe you need more calories. Also you might be doing cardio at too intense of level for your body to go through fat oxidation. After a workout you should be eating imo, not running. Thats the window of oportunity to shuttle in the aminos. Building muscle will make you burn more cals throughout the day. I like the cardio in the morning on the empty stomach though. My favorite way to burn fat is by setting the incline at 3-4 and doing a brisk walk for 45 mins or so. That gives the body time to go through fat oxidation, and burn almost purely fat for energy.
If you really want to speed this along than try some of PP's products, like lipoflame. There are a ton of threads and they all seem to love it.

I'm taking PP's CLA, Lipoflame and Dermatherm right now.

 

[Tatyana]

To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels = total daily calorie requirements

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need

So, take about 10-20 % off of your total calorie requirements

This information and more is on a thread called 'Help to sort out your diet'

http://www.elitefitness.com/forum/diet-bodybuilding/help-sort-out-your-diet-593177.html

Hope this helps, happy calculating.

BTW 1 kg = 2.2 lb

 

[Chocolate_Thunder]

To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels = total daily calorie requirements

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need

So, take about 10-20 % off of your total calorie requirements

This information and more is on a thread called 'Help to sort out your diet'

http://www.elitefitness.com/forum/diet-bodybuilding/help-sort-out-your-diet-593177.html

Hope this helps, happy calculating.

BTW 1 kg = 2.2 lb

I was hoping you would show up!

 

[Chocolate_Thunder]

If I do this I come up with the following 665 + (13.7 x 96.6kg) = 1323.42 + 1.8 x 193cm) = 347.4 - (4.7 x 34) = 159.8

BMR= 2,176.02 X 1.725 = 3,750

3,750 CALORIES - 15% IS 3,200 A DAY ON A CUT????? IS THIS RIGHT?

 

[GUARDIAN]

If I do this I come up with the following 665 + (13.7 x 96.6kg) = 1323.42 + 1.8 x 193cm) = 347.4 - (4.7 x 34) = 159.8

BMR= 2,176.02 X 1.725 = 3,750

3,750 CALORIES - 15% IS 3,200 A DAY ON A CUT????? IS THIS RIGHT?

seems high to me. at 240 i can gain muscle at those cals but that is just my metabolism. that is one thing that is seemingly never taken into account. that comes with trial and error.

what are your results so far? how do u look in the mirror? scale? it is a little early in your diet. use your intuition.

 

[Tatyana]

Here is what is going on right now:

I just can't seem to get a good idea as to how many calories I should be taking in on a daily basis in order to lose BF. My diet is in check (been on keto for almost two weeks now. Weight training is in check and cardio is in check (maybe even overtraining with this I don't know). I am looking to drop BF.

Here are my stats right now:

-6'4" M
-213 LBS
-14% BF

I prefer the bodyfat calculation, I think it is more accurate

213 lb = 96.8 kg

96.8 kg x 0.14 = 13.5 kg fat

Total weight 96.8 kg - fat 13.5 kg = 83 kg lean tissue

BMR = 370 + (21.6 x 83 kg)
BMR = 2168 kcals/day

Moderate activity multipy by 1.55 x 2168 = 3360 kcals

Take off 20% below maintainance to lose

3360 kcals x 0.2 = 672 kcals

3360 kcals - 672 kcals = 2687 kcals/day for weight loss

You are not that far off, and not below your BMR, so what you are eating now is good, and it gives you a few extra calories to play with.

 

[Tatyana]

If I do this I come up with the following 665 + (13.7 x 96.6kg) = 1323.42 + 1.8 x 193cm) = 347.4 - (4.7 x 34) = 159.8

BMR= 2,176.02 X 1.725 = 3,750

3,750 CALORIES - 15% IS 3,200 A DAY ON A CUT????? IS THIS RIGHT?

The BMR is about the same, we just used a different activity level and I took off 20%.

I often work out my calories from moderate to high activity levels so that I have a range.

Also every lb of fat = 3500 kcals, so over a week you need to create about a 7000 kcals deficit to take off 2 lbs.

It does help to know what you were eating before.

I wouldn't do cardio on leg days.

Your whole training is pretty intense, unless you are comp prepping.

 

[Chocolate_Thunder]

The BMR is about the same, we just used a different activity level and I took off 20%.

I often work out my calories from moderate to high activity levels so that I have a range.

Also every lb of fat = 3500 kcals, so over a week you need to create about a 7000 kcals deficit to take off 2 lbs.

It does help to know what you were eating before.

I wouldn't do cardio on leg days.

Your whole training is pretty intense, unless you are comp prepping.

No cardio on leg day. That's like self inflicted torture.

Comp prepping...now that is funny!