Skinny fat weight lifting noob

[evianminerale]

I'm currently trying to lose weight and feel like I'm finally getting closer to my desired body fat % where i can begin training to build muscle. I'm doing the 'Ice cream 5x5 workout'

However, I need some advice in order to calculate how many calories to eat a day, I'm really unsure how to calculate my calorie maintenance. Especially on days I'm lifting weights for an hour at the gym.

I've read to eat an excess of 250 calories, is this good advice?

But I also remember some stuff from years ago, which was how many grams of protein, fat and carbs to eat daily too...

Can anyone help me out here?

Thanks!


Sent from my iPhone using Tapatalk

 

[muskate]

Here is a great video for you to watch where I explain how to calculate your daily calorie, protein, carb and fat requirements based on your goals: http://www.evolutionary.org/forums/...s/nutrition-101-carbs-proteins-fat-46427.html

A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).

Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes

Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat. How much carbs and fats you eat is very individual. I personally feel best on a high protein, high carb, low fat diet. People who are naturally heavier and have problems loosing body fat tend to do better on high protein, moderate carb, moderate fat.

 

[Jay Scott]

First what you need is a reference point in diet, upon which you would maintain your bodyweight. After that, add 250-500kcals until you stop growing. Then repeat.

Muskate gave good examples how to find the reference point

 

[stevesmi]

the biggest mistake with counting calories is that people miscount all the time plus they don't grasp the concept of consistency

you can't under eat 4 times out of the week and expect to get anywhere if you are bulking. and vice versa. this is a lifestyle here

 

[Lev Butlerov]

I totally agree - this should not be regarded as a mere temporary diet - you need to make it a part of your lifestyle. It is best to establish a baseline that works fine with you, and then depending on it add some 250 calories till you stop growing. Then add some more, etc. In any case, don't rely too much on other people's calorie intake, since everyone has a different body with different metabolic rates.

 

[MasonicBodybuilder]

What I would do is google a TDEE calculator. Answer the questions and it will give you an idea on what your maintenance calories should be. I would add 500 to that and make that your daily total for bulking. Personally for me I use a 40/40/20 macronutrient ratio (protein/carbs/fat).