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View Full Version : Please help me with calorie intake. (Reps)



rugbyfan88
03-24-2009, 04:28 PM
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.

eddiebo
03-24-2009, 04:37 PM
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.

rugbyfan88
03-24-2009, 04:48 PM
Na the bodyfat issue is just personal preference cuz i got far too chubby over my winter bulk lol cheers anyway though reps.

rugbyfan88
03-24-2009, 05:05 PM
Just used the katch mcardle formula and it came out at 2500 calories for weight loss does this sound about right?

X_IGoHard_X
03-24-2009, 05:13 PM
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!

rugbyfan88
03-24-2009, 05:23 PM
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.

eddiebo
03-24-2009, 05:37 PM
Just used the katch mcardle formula and it came out at 2500 calories for weight loss does this sound about right?

It does, I recall seeing around 3000 calories as 'maintenance calories' for someone roughly your size with an active to highly active lifestyle.

rugbyfan88
03-24-2009, 05:39 PM
Yeah pretty much all calculators put my maintenance around 3000 so i'll try in between 2500-3000 n see where it takes me.

ArmyGirl07
03-24-2009, 05:50 PM
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.

Robby Coker
03-24-2009, 06:09 PM
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.

At 200 lbs and 19% body fat, your Resting Energy Expenditure is 1961 Calories.

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".