I’m not sure how many calories I should be eating
Hey, first post, basically I suck at health in general and I’m trying to be better. I got a desk job this past year and I went from 175 to 215. I decided to turn that around asap.
Long story short I’ve been losing about 2 lbs a week since I changed my diet but I don’t wanna go from fat to scrawny. Currently I weight 192 lbs and I’m probably about 25% body fat.
My office job equals sedentary so Im eating 1500 calories a day to lose weight at the rate I’ve been going. Now that I’m lifting I’m getting hungry but I wanna recomp not get fat again. Is it reasonable for me to stay eating 1500 calories and just make a protein shake when I get hungry. Or should I just go to maintenance for a 190lb man and embrace how I look for now? I look like **** so that’s priority number 1, I’m okay with slowly gaining muscle over time rather than full on bulking. Thanks so much!
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03-30-2023, 10:55 PM #1Registered User
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I’m not sure how many calories I should be eating
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03-31-2023, 01:18 AM #2
seems like a somewhat aggressive cut... i'd eat around 1700-2000 calories to avoid losing weight so fast, especially when you're not that heavy to begin with. milk those maintenance gains after cutting, then lean bulk from there. and building muscle takes time even when bulking
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03-31-2023, 04:47 AM #3Registered User
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Without your height, your weight numbers aren't that useful. And without your pic, asking if you should embrace how you look for now isn't that useful.
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03-31-2023, 08:19 AM #4Registered User
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Thanks man, I will give that a shot!Originally Posted by faithbrah
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03-31-2023, 08:21 AM #5Registered User
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I’m 5’ 10” and 27.Originally Posted by air2fakie
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04-05-2023, 12:44 AM #6Registered User
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As mentioned above you want to be around the 1800-2000 range. I'm not sure what your diet is like but I found it useful to have a big salad for lunch with protein.Originally Posted by BrawdoLight
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04-13-2023, 02:59 AM #7Registered User
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In my experience going below your BMR is never recommended for a ****ton of reasons that I don't want to list because it's too long. Recomposition is always possible if you carry enough body fat, even in trained individuals, there's consistent research supporting this. If you work 9-5 and rely on calculators online, they simply do arithmetic operations and that's why they recommend to eat like a teenage girl. imo you'd up the pro and increase other physical activity apart from weights whether it's cardio or just walking.
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04-14-2023, 01:51 AM #8Registered User
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I also work at a desk job but my fitness is better than ever so first of all, it starts in the mind
So my recs from a fellow desk job worker, try to move throughout the day, during the lunch break after eating, walk for 15 minutes and once you get off to work, focus on moving your body as well. I do 2 times strength training, 2 times 30 minute running and 2 times streching in a week and it really is the best. Don't forget to drink lots of water and focus on your macros, which means your protein, carbs and fat intake.
So my recs from a fellow desk job worker, try to move throughout the day, during the lunch break after eating, walk for 15 minutes and once you get off to work, focus on moving your body as well. I do 2 times strength training, 2 times 30 minute running and 2 times streching in a week and it really is the best. Don't forget to drink lots of water and focus on your macros, which means your protein, carbs and fat intake.
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