How Many Calories Should I Eat??

[Just10]

Weight 245
Height 5'11''
BF% 32%

Cardio 5x Week 30-45 mins
Lift 4x Week

I am trying to cut Body Fat
Just started August 1st.

 

[morf33]

Weight 245
Height 5'11''
BF% 32%

Cardio 5x Week 30-45 mins
Lift 4x Week

I am trying to cut Body Fat
Just started August 1st.

look at pentoca thread at top has a good spread sheet about what you should do around 2000 to 2100 cal but chk his post for more info

 

[pintoca]

Here are some numbers, based on your current stats and activity level. Please use this as a starting point, you need to constantly monitor and make adjustments accordingly.

Mon-Tue-Wed-Fri-Sat
1.930 Kcal
45% 217 gr Prot
25% 121 gr Carb
30% 64 gr Fat

Thu-Sun
2.344 Kcal
205 gr Prot 35%
293 gr Carb 50%
39 gr Fat 15%

 

[hugenasser]

When I cut my intake is bodyweight x12.
For you it will be 2940 cals
I used that on a CKD, so for me, it will be for you
2940 cals
prot 245 gr => 980 cals
carbs 20gr max => 80 cals max
fat 208 gr => 1872 cals
So it's 2932 cals a day.
I know not everyone like CKD but I think it's good to try and see how your body react to carbs and insulin
The thing I changed was the carb up.
I don't start on friday night but I do it on sarurday and sunday....I think it's more like the anabolic diet......but not sure.
And I can say that during the diet I've done, I lost 20 pounds with little cardio, maybe one time a week and the carb up was not a real carb up....that was more a free week end
I traines 3 times a week:
mon: chest, back
wed: shoulders, arms
friday: legs

 

[Just10]

Here are some numbers, based on your current stats and activity level. Please use this as a starting point, you need to constantly monitor and make adjustments accordingly.

Mon-Tue-Wed-Fri-Sat
1.930 Kcal
45% 217 gr Prot
25% 121 gr Carb
30% 64 gr Fat

Thu-Sun
2.344 Kcal
205 gr Prot 35%
293 gr Carb 50%
39 gr Fat 15%

So you think that is enough calories to still maintain muscle. I dont want to go into starvation mode.

 

[HERPECIN]

if youre lifting and doing cardio most days on top of a full time job....you can cut on at least 3k depending partly on age

 

[Just10]

I have tried the Low Carb thing with success, but think I need more carbs since I am lifting and doing so much cardio. Trying to eat 5 times a day and drink some grean tea with about 100oz of H2O. 50% Protein 30% Fat 20%Carbs. I would like to stay around 2000 calores (I think)

 

[pintoca]

So you think that is enough calories to still maintain muscle. I dont want to go into starvation mode.

nope, you will not starve. Your BMR is 2000 cals. However, notice there are 2 days at 2500... this zig-zagging is the key here.

Your might need to drop to about 1500 cals/day to go into starvation mode in some 2 weeks or so.

Try a 2000 cals approach, can't go wrong with that, though I prefer to zig-zag

3000 is definitely too many cals for you, if you work your ass off you will see results, but MUCH slower than with a 2000 cals... the key here is DEFICIT

 

[OoOGazOoO]

Finally, a message board and advice where people arn't prescribing TOO many calories. I am not condoning going into starvation mode, but in my view, there are so many places on the internet that offer advice and calorie guides, which seem way over the mark, where you have to bust a gut to lose fat or that are too high to see any progress.

 

[Just10]

Sounds like 2000 Calories it is and 2500 on days I cheat alittle. That way I am Zig Zaging and still staying on my diet. Thanks so much.

I am a little discouraged right know because I have been doing cardio for 45min 4/5 week and I have not lost a pound. I am lifting hard and stared counting my c/f/c/p.
I guess I am currently eating to much. Disclipline time!!!!!!!!