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  1. #1
    Author/Trainer 2020Wellness's Avatar
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    Tips for Determining Calorie Intake

    Determining Calorie Intake

    When you're trying to determine your optimal daily caloric intake, consider the following point:

    You want to be able to eat as much as possible, while making sensible progress toward your goal.

    This point pertains to a fat-cutting phase or a muscle-building phase.

    In terms of cutting, it means you want to avoid that drastic calorie slash. You will want your calorie deficit to be as conservative as possible, while sensibly moving you toward your goal of course. If you're losing fat with a 200 calorie deficit (example), there is no reason you have to change to a 1000 calorie deficit. You'll feel better, be stronger, and recover faster in a 200 calorie deficit than you would in a drastic 1000 calorie deficit.

    In terms of bulking, you need to understand that gaining anything more than 1lb per week (and often even less) is usually going to result in excessive fat gain versus lean muscle gain. So as the point mentions, eat as much as possible while making sensible progress toward your goal; which means definitely not gaining more than 1lb per week (and often times even less per week than that).

    I believe that most people will find this point more relatable/beneficial during their cut. However, it is good to mention how it pertains to gaining weight as well.

    Thanks for your time.
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  2. #2
    team ketchup AdamWW's Avatar
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    Originally Posted by 2020Wellness View Post
    Determining Calorie Intake

    When you're trying to determine your optimal daily caloric intake, consider the following point:

    You want to be able to eat as much as possible, while making sensible progress toward your goal.

    This point pertains to a fat-cutting phase or a muscle-building phase.

    In terms of cutting, it means you want to avoid that drastic calorie slash. You will want your calorie deficit to be as conservative as possible, while sensibly moving you toward your goal of course. If you're losing fat with a 200 calorie deficit (example), there is no reason you have to change to a 1000 calorie deficit. You'll feel better, be stronger, and recover faster in a 200 calorie deficit than you would in a drastic 1000 calorie deficit.

    In terms of bulking, you need to understand that gaining anything more than 1lb per week (and often even less) is usually going to result in excessive fat gain versus lean muscle gain. So as the point mentions, eat as much as possible while making sensible progress toward your goal; which means definitely not gaining more than 1lb per week (and often times even less per week than that).

    I believe that most people will find this point more relatable/beneficial during their cut. However, it is good to mention how it pertains to gaining weight as well.

    Thanks for your time.
    This has been covered countless times
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  3. #3
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by adamww View Post
    this has been covered countless times
    ........ok.
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  4. #4
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    Originally Posted by 2020Wellness View Post
    When you're trying to determine your optimal daily caloric intake, consider the following point:

    You want to be able to eat as much as possible, while making sensible progress toward your goal.
    I think this is sage advice.

    Another way to look at it: would you rather cut down 500 calories from where you are now or build up your metabolism by 500 calories so that your current intake will result in weight loss? Instant-gratification mentality always chooses the former, but the latter is a much easier way to get there. Spend time revving up your engine before you drop the clutch.
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  5. #5
    Registered Chad blissful88's Avatar
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    Originally Posted by 2020Wellness View Post
    ........ok.
    I just ignore Adam. I've been watching his passive aggressive replies to anyone that has a different opinion than his own, for years. Snark rudeness to strangers stems from being unhappy with one's self in my experience.
    We know that there's rarely one answer/solution for any fitness related question or goal, yet he seems to believe his opinion is an absolute on these forums.
    I find all of it ironic from a 6' guy weighing in the 130's after being on here for 15 years...

    Anyway, it's nice to have a reminder from posts like these, thanks. It's important to revisit the basics so that new comers will find them more easily as well. I agree with the long-steady approach.
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  6. #6
    team ketchup AdamWW's Avatar
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    Originally Posted by blissful88 View Post
    I just ignore Adam. I've been watching his passive aggressive replies to anyone that has a different opinion than his own, for years. Snark rudeness to strangers stems from being unhappy with one's self in my experience.
    We know that there's rarely one answer/solution for any fitness related question or goal, yet he seems to believe his opinion is an absolute on these forums.
    I find all of it ironic from a 6' guy weighing in the 130's after being on here for 15 years...

    Anyway, it's nice to have a reminder from posts like these, thanks. It's important to revisit the basics so that new comers will find them more easily as well. I agree with the long-steady approach.
    It's amazing you could have watched me respond for 'year' when you joined last month.

    Might wanna do research before talking on subject you don't understand.

    Enjoy the added reds.
    Last edited by AdamWW; 02-21-2020 at 01:14 PM.
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  7. #7
    Registered User EliKoehn's Avatar
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    Seems like there wouldn't be much to say on this forum if everyone was required to be perfectly original 100% of the time. Even though I'm just an intermediate, I like reading various opinions and rehashed basics, and seeing how they seem to be working for different people in different circumstances.

    EDIT: Basically everything on here is of a more or less repetitious nature, IMO.
    I am actually 23

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  8. #8
    team ketchup AdamWW's Avatar
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    Originally Posted by EliKoehn View Post
    Seems like there wouldn't be much to say on this forum if everyone was required to be perfectly original 100% of the time. Even though I'm just an intermediate, I like reading various opinions and rehashed basics, and seeing how they seem to be working for different people in different circumstances.
    All I was saying is that we literally have stickied threads which touch on these topics... and creating new ones will result in it simply being lost in the clutter.
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  9. #9
    Registered Chad blissful88's Avatar
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    Originally Posted by AdamWW View Post
    It's amazing you could have watched me respond for 'year' when you joined last month.

    Might wanna do research before talking on subject you don't understand.

    Enjoy the added reds.
    Funny enough I've been here since 2015, which is when I started seriously training.
    I've generally seen who says what, which is how I know you suffer from egotistical narcissism, a false sense of superiority that causes you to speak down to others. I'm willing to bet you see a mental therapist.

    My "research" comes from medical school and unless you did the same it's extremely unlikely your Google'd understanding of the human body surpasses mine.
    Considering what I've accomplished in just 5 years composition wise, despite me having fractured/broken 4 bones via a car wreck in 2018, I feel confident in saying my understanding of training/nutrition surpasses yours too.

    You're the sole reason I'm in the red having neg'd every comment I've said thus far, everyone else has positively rep'd me or privately thanked me for advice.
    Clearly it's not me that's the problem. Time to grow up champ.
    u wot m8
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  10. #10
    team ketchup AdamWW's Avatar
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    Originally Posted by blissful88 View Post
    Funny enough I've been here since 2015, which is when I started seriously training.
    I've generally seen who says what, which is how I know you suffer from egotistical narcissism, a false sense of superiority that causes you to speak down to others. I'm willing to bet you see a mental therapist.

    My "research" comes from medical school and unless you did the same it's extremely unlikely your Google'd understanding of the human body surpasses mine.
    Considering what I've accomplished in just 5 years composition wise, despite me having fractured/broken 4 bones via a car wreck in 2018, I feel confident in saying my understanding of training/nutrition surpasses yours too.

    You're the sole reason I'm in the red having neg'd every comment I've said thus far, everyone else has positively rep'd me or privately thanked me for advice.
    Clearly it's not me that's the problem. Time to grow up champ.
    Your Join Date says 'Jan 2020'... not 2015. And you have 35 posts, so Im not sure what you're talking about.

    There's no way I could 'neg every comment' because you can't give post feedback within a certain window. So again, more lies.

    Have fun with your falsehoods.
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  11. #11
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by AdamWW View Post
    All I was saying is that we literally have stickied threads which touch on these topics... and creating new ones will result in it simply being lost in the clutter.
    That's a fine opinion, but it's your opinion and not mine. I actually had people rep me because they learned something new from this post, which means they read new threads versus the stickies. So while you feel the need to try and make me feel stupid for posting quality information, others appreciate it and that's why I've been doing it on this forum for 13 years now.
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  12. #12
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by rtpmarine View Post
    I think this is sage advice.
    Had to look up the definition of sage advice. Once I did, all I have to say is 'thanks boss.'
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  13. #13
    team ketchup AdamWW's Avatar
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    Originally Posted by 2020Wellness View Post
    That's a fine opinion, but it's your opinion and not mine. I actually had people rep me because they learned something new from this post, which means they read new threads versus the stickies. So while you feel the need to try and make me feel stupid for posting quality information, others appreciate it and that's why I've been doing it on this forum for 13 years now.
    If you want to pull rank based on forum tenure and reps, that works for me.
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  14. #14
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by AdamWW View Post
    If you want to pull rank based on forum tenure and reps, that works for me.
    I'm not pulling any rank. I'm telling you I've been appreciated around here for years, so it's a waste of your time to try and tell me what I should or should not post.

    Have a good one.
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  15. #15
    team ketchup AdamWW's Avatar
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    Originally Posted by 2020Wellness View Post
    I'm not pulling any rank. I'm telling you I've been appreciated around here for years, so it's a waste of your time to try and tell me what I should or should not post.

    Have a good one.
    If we're using that as a barometer, I have more time and more reps under my belt. So... there's that
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  16. #16
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by AdamWW View Post
    If we're using that as a barometer, I have more time and more reps under my belt. So... there's that
    Not sure what you're aiming to accomplish here, but you bet.
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  17. #17
    team ketchup AdamWW's Avatar
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    Originally Posted by 2020Wellness View Post
    Not sure what you're aiming to accomplish here, but you bet.
    Im trying to convey the message that people repping you and you being around for a certain amount of time doesn't mean anything to anyone. BUT, if you want to play that card (which you did), it has no place here because I have been around longer and have more positive feedback. So your point was moot to begin with.
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  18. #18
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by AdamWW View Post
    Im trying to convey the message that people repping you and you being around for a certain amount of time doesn't mean anything to anyone. BUT, if you want to play that card (which you did), it has no place here because I have been around longer and have more positive feedback. So your point was moot to begin with.
    You got me. Have a good one.
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  19. #19
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by EliKoehn View Post
    Seems like there wouldn't be much to say on this forum if everyone was required to be perfectly original 100% of the time. Even though I'm just an intermediate, I like reading various opinions and rehashed basics, and seeing how they seem to be working for different people in different circumstances.

    EDIT: Basically everything on here is of a more or less repetitious nature, IMO.
    You know, I've been lifting hard for 22 years now and I'm of the same opinion. I still like reading good information and talking about the basics and the advanced stuff as well. There are new people entering this lifestyle every minute and no matter how many times something has been discussed, there are always new ears listening.

    Thanks for your post. It's refreshing.

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  20. #20
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    This advice is especially good for people who want to get ripped for summer. And its May. They lack planning then a couple weeks away think if they can lose weight on 200 calorie reduction then they can lose twice as much weight with 400 calorie reduction. And they are currently on 1500 calories. Its usually lack of planning and today’s instant gratification mindset
    Superbus est, qui loquitur in prouerbiis Latinis.
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