Could anyone with good experience with calorie intakes please help me out with this.
I'm 6`3 200lbs around 18-20%bf wanting to drop down to around 10% whilst maintaining muscle and getting my fitness up to join the army after summer, here is my weekly routine.
Monday:
AM 3 mile run
noon 6-7 mile dog walk
PM 1hour weights session
This is the same 5 days per week with wednesday and sunday as rest days.
I think my BMR is around 3000ish but i'm not too sure how much should i be eating to keep up my strength but still be losing bodyfat?
Rep to any advice. Cheers.
|
|
Results 1 to 10 of 10
-
03-24-2009, 04:28 PM #1Registered User
- Join Date: Mar 2009
- Age: 35
- Posts: 324
- Rep Power: 216
Please help me with calorie intake. (Reps)
-
03-24-2009, 04:37 PM #2Brocephus
- Join Date: Aug 2006
- Location: Los Angeles, California, United States
- Age: 51
- Posts: 1,519
- Rep Power: 1348
Reading a thread from fidelitas a couple days back, he had a lot of insight into going into the service. I cannot recall precisely, but I think he did remark not to worry about bringing down your bodyfat. Bootcamp will do its part to make you lean.
Not having been in the service, will keep it at that and wait for others to chime in.Last edited by eddiebo; 03-24-2009 at 04:39 PM.
-
03-24-2009, 04:48 PM #3Registered User
- Join Date: Mar 2009
- Age: 35
- Posts: 324
- Rep Power: 216
Na the bodyfat issue is just personal preference cuz i got far too chubby over my winter bulk lol cheers anyway though reps.
-
03-24-2009, 05:05 PM #4Registered User
- Join Date: Mar 2009
- Age: 35
- Posts: 324
- Rep Power: 216
Just used the katch mcardle formula and it came out at 2500 calories for weight loss does this sound about right?
-
-
03-24-2009, 05:13 PM #5_BRM_
- Join Date: Dec 2008
- Location: Rochester, New York, United States
- Age: 36
- Posts: 419
- Rep Power: 289
Thats alot of exercise! I would try to stick at 3000, and if your losing about 2 pounds a week keep it there then gradually lower it! Good Luck!
"I live for pain and long for the iron to make me weak again!"
*~Impossible Is Nothing~*
Go Heavy OR Go Home
-
03-24-2009, 05:23 PM #6Registered User
- Join Date: Mar 2009
- Age: 35
- Posts: 324
- Rep Power: 216
Yeah i'm already used to the walking and lifting just need to slowly phase in the running, trying to get my 1.5 mile time under 10 minutes and then i just slow jog back the second half.
-
03-24-2009, 05:37 PM #7Brocephus
- Join Date: Aug 2006
- Location: Los Angeles, California, United States
- Age: 51
- Posts: 1,519
- Rep Power: 1348
It does, I recall seeing around 3000 calories as 'maintenance calories' for someone roughly your size with an active to highly active lifestyle.Originally Posted by rugbyfan88
-
03-24-2009, 05:39 PM #8Registered User
- Join Date: Mar 2009
- Age: 35
- Posts: 324
- Rep Power: 216
Yeah pretty much all calculators put my maintenance around 3000 so i'll try in between 2500-3000 n see where it takes me.
-
-
03-24-2009, 05:50 PM #9Registered User
- Join Date: Mar 2009
- Location: Georgia, United States
- Age: 40
- Posts: 24
- Rep Power: 0
Just make sure you are eating enough protein if you so wish to maintain it. Kill it on cardio- I would say with all that damn pt you're doing 3,000-3,500cals should do you well.
Just a side note...have you spoken with a recruiter yet? Where you go for BCT will depend on your MOS...just wondering. Infantry, perhaps?? I'm here now, at Ft. Benning - my fiance is a DS and I know ALLLLLL about the infantry BCT as well as my own!
Good luck to ya - you'll be very well prepared.
-
03-24-2009, 06:09 PM #10Registered User
- Join Date: May 2006
- Location: South Carolina, United States
- Posts: 4,214
- Rep Power: 10735
At 200 lbs and 19% body fat, your Resting Energy Expenditure is 1961 Calories.Originally Posted by rugbyfan88
I assume your job occupation is sedentary (1.2).
You run and walk a total of 47.5 miles per week; (3 + 6.5)*5. Your weight-lifting frequency is 5 days/week, 1 hour each as you mentioned. Since you didn't state your intensity level, I went with moderate. This gives a metabolism increase of 3% for post-workout recovery and muscle repair.
From all of the cardio and weight-lifting you do throughout the week, you burn an extra 1034 Calories per day on average. This gives you a total activity factor of 1.728.
I don't know your macronutrient ratios, so we will go with the base thermogenic effect of food value for the standard American Diet, which is 7.9% based on your level of body fat.
Based on the above, your maintenance level is 3764 Calories.
To lose fat while maintaining as much muscle as possible, lose no more than 2 pounds per week.
So, I'm going to give you suggested Calorie levels for losing 1, 1.5, and 2 pounds per week.
Calorie Needs To Lose 1 Pound/Week
Without Starvation Mode 3228
At 3% Starvation Mode 3116
At 7% Starvation Mode 2967
At 14% Starvation Mode 2706
Calorie Needs To Lose 1.5 Pounds/Week
Without Starvation Mode 2959
At 3% Starvation Mode 2848
At 7% Starvation Mode 2700
At 14% Starvation Mode 2440
Calorie Needs To Lose 2 Pounds/Week
Without Starvation Mode 2691
At 3% Starvation Mode 2580
At 7% Starvation Mode 2433
At 14% Starvation Mode 2174
For whatever rate you want to lose at, start with the values for "Without Starvation Mode".Last edited by Robby99999; 03-24-2009 at 06:14 PM.
Bookmarks