Caloric Intake for Fat Loss

[knoxworrell]

I'm 6,1 and weigh 173. I'm currently trying to build upper, abdominal and lower body muscles and lose my belly fat so I will have a six pack. Currently, I drink a whey protein shake post-workout.

My recommended calorie intake a day is 3309 according to shapefit.com to maintain my weight. I'm thinking that sticking around 3 k calories a day and some cardio will enable me to still get the essential proteins for muscle growth but also enable me to lose fat and have a six-pack. So, should is that a good idea or should I just go with 3309 lean calories to ensure I don't lose weight? Any thoughts or suggestions?

[BenW22]

3300+ seems like an awful lot for someone who only weighs 170 pounds. Are you really active?

That being said, if your maintenance is 3300, stick to 2800-3000 if you want to lose some weight.

[knoxworrell]

I selected moderately active. I work out 4 times a week and usually do something active on the weekends.

[AlwaysTryin]

I selected moderately active. I work out 4 times a week and usually do something active on the weekends.

Seems a bit high like the other guy said.

Anyway it's all trial and error, pick and amount and adjust as needed after a week or 2

[Fyreside]

I'm 6,1 and weigh 173. I'm currently trying to build upper, abdominal and lower body muscles and lose my belly fat so I will have a six pack. Currently, I drink a whey protein shake post-workout.

My recommended calorie intake a day is 3309 according to shapefit.com to maintain my weight. I'm thinking that sticking around 3 k calories a day and some cardio will enable me to still get the essential proteins for muscle growth but also enable me to lose fat and have a six-pack. So, should is that a good idea or should I just go with 3309 lean calories to ensure I don't lose weight? Any thoughts or suggestions?

I just went to shapefit.com to get to the bottom of this as far as I can tell for someone who is your age, weight, and height you should be doing the following as far as caloric intake goes:
RESULTS - GUIDELINE ONLY
Maintenance:
2840 Calories/day
Fat Loss:
2272 Calories/day
Extreme Fat Loss:
1704 Calories/day

That is with 5 days of exercise a week. I'd say that you are more likely to want to stick to around 2500 or less in order to affect your weight.

It will be hard to build some areas while losing fat in one of the hardest areas (your stomach). I would recommend splitting up those goals. What you will probably notice more is improved upper body strength as well as a leaner stomach if you manage your calorie intake, get the right macros (protein,fat,carbs), work hard, and sleep well.

Good luck.

[knoxworrell]

Ok, thanks guys. I'm planning to stick around 2500 calories a day while getting a lot of protein. We'll see if I have to adjust my goals or caloric intake.

[AlwaysTryin]

Ok, thanks guys. I'm planning to stick around 2500 calories a day while getting a lot of protein. We'll see if I have to adjust my goals or caloric intake.

1-1.5g/lb of LBM is perfectly adequate

[GymENeutron]

just lower fat intake. its so much more than just total calories man

[SideSteal]

just lower fat intake. its so much more than just total calories man

Oh my.

EDIT:

Ok, maybe I misread, but why in the world would you tell someone to lower their fat intake when you don't know what their fat intake is? Or.. do you know what OP's fat intake is?

[AlwaysTryin]

just lower fat intake. its so much more than just total calories man

Umm why would he "just lower fat intake"?

[GymENeutron]

Umm why would he "just lower fat intake"?

umm because he said he wants to lose belly fat? try reading

[AlwaysTryin]

umm because he said he wants to lose belly fat? try reading

try understanding...

fats don't make you fat

[SideSteal]

umm because he said he wants to lose belly fat? try reading

1) Please tell me you're trolling?
2) negged.
EDIT:
3) Ok I lied, I'm on recharge.

grr.

[BenW22]

umm because he said he wants to lose belly fat? try reading

[AlwaysTryin]

1) Please tell me you're trolling?
2) negged.
EDIT:
3) Ok I lied, I'm on recharge.

grr.

no he isn't, he keeps posting about no carbs before bed etc in other threads too

[BenW22]

no he isn't, he keeps posting about no carbs before bed etc in other threads too

Oh damn....that's a shame.

[SideSteal]

no he isn't, he keeps posting about no carbs before bed etc in other threads too

Yep, saw two other threads and I actually assumed he was trolling those also

[wshiller]

umm because he said he wants to lose belly fat? try reading

Hmmm... How about you try reading some of the articles on here before you start claiming eating less dietary fat will make you less fat.... The curse of American nutrition right here.

[knoxworrell]

I tried telling someone I know that fat doesn't actually make you gain weight. They didn't understand. Anyways, I dropped from 173.6 lbs yesterday post workout to 172.8 lbs today postworkout Found these great lean chicken breasts we had in the freezer. 110 calorie gms and 25 protein gms? Yes please! 4 more for dinner.

[GymENeutron]

Hmmm... How about you try reading some of the articles on here before you start claiming eating less dietary fat will make you less fat.... The curse of American nutrition right here.

how about you do some math and know that less fat means less calories.

I tried telling someone I know that fat doesn't actually make you gain weight. They didn't understand. Anyways, I dropped from 173.6 lbs yesterday post workout to 172.8 lbs today postworkout Found these great lean chicken breasts we had in the freezer. 110 calorie gms and 25 protein gms? Yes please! 4 more for dinner.

weigh urself in the morning so ur not weighing all the food and water u ate and drank all day. its more consistent that way

[WonderPug]

how about you do some math and know that less fat means less calories.

I respectfully suggest you try logic.

[GymENeutron]

I respectfully suggest you try logic.

thanks for not being a jerk like the rest of them, but heres my logic.

100g of fat = 100 x 9 calories = 900 calories
50g of fat = 50 x 9 = 450 calories

less calories can lead to more weight loss. i dont understand y what i said is so wrong

[WonderPug]

thanks for not being a jerk like the rest of them, but heres my logic.

100g of fat = 100 x 9 calories = 900 calories
50g of fat = 50 x 9 = 450 calories

less calories can lead to more weight loss. i dont understand y what i said is so wrong

Again, it's the logic.

You require x amount of calories. You need y amount of fat in your diet to optimize health.

If you get too much of your caloric requirement from protein and carbs, you'll be deficient in fat intake.

Anyway, I think you're trying to make an argument for satiety and/or for eating less calorically dense foods. But then you should advocate against fruit juices, for example, because it's every easy to drink a heck of a lot of sugar water...

[patkoch]

Hey man I know a lot of people have been giving you good advice but I think at your heaight and weight the problem may not be your bodyfat levels per say but rather your lack of muscle. I would try and eat a diet full of nutritious food, and start lifting heavy and a well thought out program like starting strenght or madcow or all pro or anything like that. Then after have gaining some muscle over the course of a year or so cut down a bit.

[BenW22]

thanks for not being a jerk like the rest of them, but heres my logic.

100g of fat = 100 x 9 calories = 900 calories
50g of fat = 50 x 9 = 450 calories

less calories can lead to more weight loss. i dont understand y what i said is so wrong

Because FAT is not the enemy. An overabundance of calories from any source is the enemy (of weight loss anyway).

[Verbalcody]

oh boy

why bother

neg him red and everyone can skip his posts.

[knoxworrell]

weigh urself in the morning so ur not weighing all the food and water u ate and drank all day. its more consistent that way

Good advice? Digested food weighs less than non-digested food?

[knoxworrell]

Hey man I know a lot of people have been giving you good advice but I think at your heaight and weight the problem may not be your bodyfat levels per say but rather your lack of muscle. I would try and eat a diet full of nutritious food, and start lifting heavy and a well thought out program like starting strenght or madcow or all pro or anything like that. Then after have gaining some muscle over the course of a year or so cut down a bit.

I'm trying to lose belly fat though.

[Ghosting]

umm because he said he wants to lose belly fat? try reading

LOL. Oh ....

"ZOMG, fat is bad"

Dude, your time machine to Richard Simmons in the 90s is ready.

[Ghosting]

Good advice? Digested food weighs less than non-digested food?

LOL. He should have said after you go to the bathroom.