I can't tell if I'm eating too much or too little, any advise appreciated

[Entrop]

I weigh 216lbs, 6'0, 28years of age.

For the last 4 weeks I've been doing 2 days of fullbody tension-based weight training for about 50mins, and 2-3 days of cardio for about 20min. Im also a smoker, which i know is hampering my cardio.

Prior to my lifestyle change, I was living a very unhealthy life of excessive alcohol and reckless eating. But I think my diet this month is quite sound. I get my protein from lean meat, fat from avocados, nuts, and PB, and carbs from oats,quinoa, and whole grain bread.

Im trying to get down to 190 by Jun-Jul. My body at the moment looks like Will Ferrel's, but a little more of a belly. I have broad shoulders, but not much definition in my chest area.

Im trying for both fat loss, and muscle for definition. In my online research I've gotten daily caloric intake numbers ranging from 1600-2600. So Im confused.

Right now, I average about 2000 calories a day, with 225c/200p/50f daily average.

I was hoping for some advice. I'm trying not to get too scientific about it, but I keep coming across contradictory information.

1. Should my calories be higher or lower for my goal of fat loss while trying to minimize muscle loss?
2. Should I be eating more proteins or more carbs?
3. Do I need to change my exercise routines?

 

[1handpullups]

You can still get some good cardio as a smoker. I'm a chain smoker, and it never stopped me from running 7-8 miles. I evenutally gave in and smoked once while on these 1.5 hour jogs. If I have a heart attack, so be it. Nothing better than heart pumpin. AFter all it is a stimulant. If you deprave yourself, you wont have as much energy. So whatever, chainsmoke. Also smoke halfway of a hour workout. I keep pacing, and keep it under 2.5 minutes, planning out how to schock muscles, new compound exercise or remix.

Cant gain while cutting unless you just started working out within a half year or so from what I learned.

As far as food, you can do everything from writing, calculating every calorie, or just go by grams of protein and healthy food. After you know how much everything has, it's easy to just calculate protein, and after workout carbs.

Pretty basic stuff there.

you can only keep what you got

But I'd say you possibly can if you feed your muscles well on upper body day or two, with eating well day after too. So, about 2-3 days or regular eating. cardio, 100+ grams of protein with equal amounts of carbs instead of massive amounts. Right after your done is when you need your carbs.


Ya, if you actually plan on losing, you do kinda gotta just workout what you dont wanna lose less. Maybe upper body once a week, and feed your muscles well on those two days.

 

[Entrop]

How do you get rid of flab? I tried yelling at it, I've tried spitting at it, threatening it, cutting it off with scissors, but it just grows back?

 

[bigdeem]

Start at 2500 with moderate exercise and lower it as you see fit. Prob wouldn't go lower than 1900.

Sent from my Nexus S using EliteFitness

 

[dvoted]

I suggest nutrient timing when you consume your carbs (before and after workout) then fill the space with protein and good fats i.e tuna, avacado etc, but dont go digest too much

 

[Entrop]

Thanks for the info. Hey dvoted, is it just my screen or does your text not show because of the background? I had to copy and paste your content somewhere else to see the text.