calorie intake help PLEASE!

IamDonny · 09-20-2006, 09:29 AM

Hey y'all. My name is Donny and I've been lifting weights and doing cardio for a little over a year going from 240 plus ( http://myspace-486.vo.llnwd.net/0114...40349486_l.jpg ) To a much healthier 165-170 lbs ( http://myspace-992.vo.llnwd.net/0070...01000992_l.jpg ). My problem like so many other threads I've read is losing this last little bit around my gut. I have read and understand the cutting procedure.

I don't skimp on my workouts and am in the gym lifting 4 times a week.
I do cardio a min. of 30 min 3-4x a week.

My caloric intake should be 2550 cal/day - 500 = 2050 cal/day.

My question is where can I find nitritional values of foods.

I do eat clean with the exception of on " cheat meal " a week wich is usually some chicken nachos or fajitas or maybe a big cheesy omlette and a waffle.

I really want to lose my gut and I know there are so many knowledgable people on here that I figured I'd try to pick your collective minds.

Thanks in advance!

Donny D. in GA

Uncle Leeroy · 09-20-2006, 10:37 AM

http://www.nutritiondata.com/

Best site I've found yet. They even have an option to change the amount of food you used so you don't have to do all of the conversions. They have everything from fresh produce to actual brand name foods to actual restraunt nutritional values. Pretty good stuff.

If you want, pm me and I can send you an excel spreadsheet I made to calculate the days totals and weekly averages of everything I eat. Hope this helps.

nc9892 · 09-20-2006, 10:39 AM

congratulations.

you look fine in that pic, lol

more cardio?

IamDonny · 09-20-2006, 11:04 AM

Thanks for the help. I really want to get down to a perfect, lean body. I've heard it's easy to turn fat into muscle but lemme tell ya' it has not been the case for me. I've worked out for a year noe only missing 5 weeks total due to illness, vacation and depression ( long, long story ). I'm gonna check the link and get back to you.

This site has helped to keep me motivated although a lot of the information is WAY above my comprehension.

I understand this is a life-long journey. I can't even begin to tell you all how much weight training and exercising has changed every aspect of my life!

Donny

nc9892 · 09-20-2006, 11:16 AM

yeah well in your own eyes i'll bet you'll never be perfect, lol. nobody is.

but no i'm working on the exact opposite, recovering from anerexia.

it's hard to do it, but you just gotta do 3 things
1. Stay motivated
2. Eat right
3. work hard

and remember always brotha, prayer + efforts = success

I wish you luck. incase you haven't already started one, i'd suggest making a journal.

IamDonny · 09-20-2006, 11:25 AM

Uncle,

I went to the site and let me say it is helpful. However, I don't know if you can tell from my pictures, but I'm not too smart. I can't seem to find what a few slices of deli turkey or chicken has in the way of calories and protien.

My protien intake consists of a little soy from kashi ceral in the mornings, eggs, a little cheese ( very little due to its' high sodium contents ) Fat free milk, chicken, tuna and salmon ( although rarely ).

I cut all the nutritionzl info from packages of everything I eat from yogart and milk all the way to whole wheat bread and oats. I just really want to know exactly how much I should eat and of what and when.

This stuff is so confusing to me and I've been at the same weight for the past six months. The worst part is that I've gained about 5 lbs in the past 6 weeks. I can't tell if it's muscle or not.

According to the chart on the link above it says I should have over 3000 calories a day.

I came up with 2050 by taking my weight ( 170 ) and multiplying it by 15 and then subtracting 500 calories.

I know that there has been several posts similar to this. I'm really sorry to keep begging here but I'm lost.

Thanks again to you and all that reply.

Donny in GA.

nc9892 · 09-20-2006, 11:41 AM

2050 sure isn't alot of calories. Have you been eating that for a while?

Uncle Leeroy · 09-20-2006, 11:48 AM

http://www.nutritiondata.com/facts-B00001-01c20MQ.html
1 slice of deli grade turkey breast. (this may be slightly different by brand)

You kind of have to mess around with the name you type in. For that result I typed in "turkey breast" and it came up with 20 different things but it also had a seperate catagory for "luncheon meats".

Now for calorie burning puroses, http://www.bodybuilding.com/fun/calories.htm
and even
http://www.bodybuilding.com/fun/calrmr.htm

Mess around with that to find out how many calories you burn in any givin day. You then should subtract a few hundred calories (specific to your goal) and that should be your daily aim on calories. Lower your carbs intake and maybe even try researching keto diets.

http://forum.bodybuilding.com/forumdisplay.php?f=61

Hope some of this helps.

nc9892 · 09-20-2006, 11:53 AM

I use Fitday.com every day to track and plan nutrition. Basically, I look in the fridge, see what i have, and put what i'll eat the next day into fitday.com

it helps keep track of fat/protein/carb ratios especially

Environ · 09-20-2006, 12:40 PM

Congrats on the transformation.

Based on 170 lbs and 12% body fat (just a guess from the pic), I calculate that you need 2,735 calories on training days and between 2,000 and 2,500 on rest days (depending on how active you are on rest days) to lose 1 lb of fat a week. If you want to be more severe, it would be 2,436 on training days and between 1750 and 2252 on rest days. However, if you diet more severely, then you are at a greater risk of losing muscle too.

nc9892 · 09-20-2006, 02:48 PM

seriously man, I weigh like 135 lbs, and if I eat 2200 cals a day I loose weight!

IamDonny · 09-20-2006, 06:36 PM

Thank for all of your help.. all of you!

I'm going nuts with all this stuff! I read and read all the posts on here and get so confused. 45 minutes of high intensity cardio? Low intesity? What to eat after I run or hit the eliptical on my off days, etc.

I'm a mess and am ready to break free from this plateau.

This has been a big help!

One more thing. I take " size on " during my work outs and before bed on off days. Is this good for me since I'm trying to lose my flab?

Thanks again,

Donny

Oh and my stats right now are 13.5% BF, 5.8" 170lbs, 33 years old.

sasha8988 · 02-25-2007, 01:51 PM

EVERYONE: CHECK OUT FITDAY.COM
This site has literally changed my life. It has daily nutiritonal intake logs, with a huge database of foods to chose from where you can control portion size, or add custom foods if you have the nutritional info. you can also add in your info, activities, and it will calculate calories burned vs calories eaten. its awesome. also, if anyone can help me out, i need to gain size in my upper body.... but i am trying to decrease my body fat percentage. is it possible to do both simultaneously?