Hi,
I have some questions about intermittent fasting and the amount of calories I should eat.
I am a man, 1m80cm, 90 kg.
I started intermittent fasting a few weeks ago, I eat between 12 pm and 8 pm.
I want to lose 8 kg pretty quickly and maintain my muscles as much as possible.
I workout 4 times a week. 1 session is 90 minutes:first part is 45 minute weight lifting session and second part is 45 minute walking uphill. I burn around 300-600 calories per session.
I need 2'000 calories to stay at my current weight. So I thought about cutting the calories by 20% to lose weight.
So I aim for 1'600 calories. (160-180 grams of proteins and 150 grams of carbs per day)
1) I am aiming for 1'600 calories to lose weight. For the days I workout, should I add the calories I burnt? for example, add 1'600 calories to 500 and eat 2'100 calories the days I workout? I am afraid that if I eat only 1'600 calories the days I workout, I'd be very very hungry (but it's maybe a limiting belief). What do you think?
2) To preserve muscles, I am eating 2 grams of proteins for 1 kg of my weight, so 160-180 grams. Regarding the carbs, is 150g ok? too much? too little?
I am having the rest of my calories with healthy fats ( salmon, avocado, nuts, etc). What do you think about the amount of carbs I am eating?
3) I eat 3 times during my intermittent fasting window.
12pm: meal 1: carbs, fats + protein + vegetables
3pm: snack: protein + fat
7pm: protein + fats + carbs + vegetables
What do you think?
Thanks in advance for your suggestions!
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11-28-2020, 08:09 AM #1
Intermittent fasting question? Calories?
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11-28-2020, 08:51 AM #2
a lot to unpack here so i'll leave the rest to someone else, but here are a few things:
- IF is purely preference, you don't need to do it if you'd rather eat "normally"
- it's extremely unlikely your maintenance is 2000 calories @ 180 cm/90 kg
- if i recall correctly, intermittent fasting isn't optimal for muscle preservation (someone correct me if i'm wrong)
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11-28-2020, 09:07 AM #3
Thanks for the answer! I had used the app myfitnesspal app to calculate it and from what I am seeing now, I had made mistake.
I've used the myftiness pal calculator and my BMR is 2'780 calories per day.
Thanks for pointing that out!!!
So should I aim for 80% of that using intermittent fasting? SHould I add the calories of my workouts? For example: 80% of 2'780 is 2'200. Then I add the calories of my workout?
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11-28-2020, 09:10 AM #4
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You're massively overcomplicating things...
You don't NEED to intermittent fast... it won't in and of itself cause more fat loss or muscle gain
You don't need to worry about 80% adjustments to calories or weird formulas
Pick a reasonable calorie number, eat that for a couple weeks, and monitor your weight loss progress... make adjustments based on the scale."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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11-28-2020, 12:16 PM #5
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11-28-2020, 11:06 PM #6
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