I have lost 170 lbs. How many calories should I now be eating?

[Iammotivated]

I posted on here once before in January about this:

I have lost 170 lbs. I am currently working out two hours a day, cardio and 4 times weights. I eat 1900- 2000 calories a day not including my veggies. My body fat is 25%. I weight currently 190.

I am just wondering what you think if it is too much?

 

[marvelous54]

Have you tried zig-zagging your calories. At this point I think you would be a prime candidate. It alters your calories and workout routine to help you gain muscle while stil cutting fat. I can set one up customized for you if you would like me to. Just shoot me a PM and I'll explain it in more detail if you're interested.

 

[pintoca]

with those stats, 1900-2000 is about right, however, how long have you being doing the same? Is the fat still coming off? or have you stalled?

 

[Ghede]

Amazing changes. Good for you sir.

I would suggest the uber-effective Pintoca Brand Three day low, one day moderate, two day low, one day moderate calorie cycling program.



Pinto, mon, do you still have/use the Spreadsheet? Is it still linked? Updates to it? Feed me, brother.

 

[Iammotivated]

with those stats, 1900-2000 is about right, however, how long have you being doing the same? Is the fat still coming off? or have you stalled?

I am a female just FYI, I actually went up in calories, I was at 1600 for a long time, then I thinkbecuase I just move more duringthe day I could not live on that, I was starving!!! I still am,but it is better. I have not lsot anything in 18 days, I usually lose at least 7-8 lbs a month. last month was 8 lbs.

 

[SgtSlaughter]

I am a female just FYI, I actually went up in calories, I was at 1600 for a long time, then I thinkbecuase I just move more duringthe day I could not live on that, I was starving!!! I still am,but it is better. I have not lsot anything in 18 days, I usually lose at least 7-8 lbs a month. last month was 8 lbs.

lol... i was going to comment on the "sir" for ya, but you busted him.

yes, 1600 was i'm sure too low... this is going to be a HUGE guestimation... but just something to think about...

working out, very intensly for 2 hours burns a LOT of calories... you may burn up to 1,000 calories... so if you eat a little more on the days you workout you will most likely still be in a caloric deficiet for the day. (If you're very active throughout the day not including "gym time" then you need even more calories for basic function)

got me?

You lost 8 lbs last month!! Cheers!! Great job!! Keep at it... and keep changing your routines and diet around when you get bored to keep yourself saine too

 

[RBtrucking4]

Exellent job on the weightloss i myself have lost alot of weight im just wondering did you use any fat burning supplements? if so witch ones?

 

[marvelous54]

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First of all, I think you are over training at this point. It’s all about training SMARTER not harder. As far as the Zig-Zag diet goes it allows you to lower your calories below normal range on some days without thinking its starving and dropping your metabolism to a snails pace. Try this for a few weeks but keep me posted often!

Day Trng(am) Cals F(g) C(g) P(g)
Trng(pm)

S None(am) 2000 33 200 225
None(pm)

M Cardio(am) 1700 28 170 192
Resist(pm)

T Cardio(am) 1700 28 170 192
Cardio(pm)

W Cardio(am) 2200 37 220 247
Resist(pm)

R Cardio(am) 1700 28 170 192
Cardio(pm)

F Cardio(am) 1700 28 170 192
Resist(pm)

S Cardio(am) 2000 33 200 225


Now for your training. First of all do your AM cardio first thing in the morning on an empty stomach except for the ice cold water you need to consume. Before cardio, no matter what time of day, do about 20 minutes of "LIGHT" resistance training. This is just to burn up your glycogen stores so you can start burning fat more quickly when you do cardio (this should not be an intense workout, more of a warm-up but do enough to burn the glyco stores). Only do 45-60 min of cardio per session. I think you're spending too much time there. It's more about intensity than time spent! Same thing with your normal weight resistance training, an hour is plenty for you (INTENSITY). Be sure you are getting a good protein source into your body PWO, AM and PM. Limit processed and other high sodium foods to a minimum.

Good Luck!

BTW - If you are feeling like this is just not enough calories throughout the day, feel free to tweak it. I was just running the numbers by my estimates.

 

[pintoca]

Amazing changes. Good for you sir.

I would suggest the uber-effective Pintoca Brand Three day low, one day moderate, two day low, one day moderate calorie cycling program.



Pinto, mon, do you still have/use the Spreadsheet? Is it still linked? Updates to it? Feed me, brother.

still up, new provider, but the link is the same, I can PM it to you if you somehow misplaced it.

 

[Ghede]

still up, new provider, but the link is the same, I can PM it to you if you somehow misplaced it.

That would be most loverly of you.