help 2 many

[redliner]

hello Im trying to go from 215 to 185 by mid may while maintaining/building muscle. I was just wondering what everyone thinks I should do. I started running the other day and working out with basic things. Also just cutting down all my carbs. What else should I do anyone have a specific diet I should follow or how many calories im suppose to take in a day for my goal.

Im 6'2 and 215

[dkemano42]

hello Im trying to go from 215 to 185 by mid may while maintaining/building muscle. I was just wondering what everyone thinks I should do. I started running the other day and working out with basic things. Also just cutting down all my carbs. What else should I do anyone have a specific diet I should follow or how many calories im suppose to take in a day for my goal.

Im 6'2 and 215

Hey, this will figure how many calories you should be getting per day. Go about 500 per day under, lift weights 3 to 4 times a week, and run 45 min after each weight training.

1. Convert bodyweight in Pounds to Kilograms
Bodyweight in Pounds/2.2 = Bodyweight in KG

2. Calculate the following
Bodyweight KG x 1.0 (for men) or 0.9 (women) x 24

3. Figure Lean Factor Multiplier

MEN - 1 10-14% Body Fat 1.0 Multiplier
2 15-20% Body Fat .95 Multiplier
3 21-28% Body Fat .90 Multiplier
4 29+% Body Fat .85 Multiplier

Women- 1 14-18% Body Fat 1.0 Multiplier
2 19-28% Body Fat .95 Multiplier
3 29-38% Body Fat .90 Multiplier
4 39+% Body Fat .85 Multiplier

4. Calculate BMR
Number from Step 2 x Body Fat Multiplier = BMR

5. Figure Daily Activity Multiplier

Couch Potato 1.30 Very Light - Sitting, studying, talking, little activity
Throughout the day.
1.55 Light - Typing, teaching, lab work, some walking
Throughout the day.
Fitness Buff 1.65 Moderate - Walking, gardening, activities such as
Cycling, tennis, dancing, skiing, weights 1-2 hrs
A day.
Athlete 1.80 Heavy - Heavy manual labor, activities such as football,
Soccer, or body building 2-4 hrs a day.
2.00 Very Heavy - Combination of moderate and heavy
Activity for 8 or more hrs a day, plus 2-4 hrs
Intense training.

6. Calculate Daily Calorie Expenditure
BMR x Daily Activity Multiplier

This is how many calories you need per day. You can adjust it down to lose weight or up to gain weight.