Cal

[danchubbz]

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This question may sound stupid but humour me as I just wanna get this straight!!

I'm 27 about 160lbs, 5.6" and don't konw my bf. My maintenance cal intake is approx 2500 cals a day, at the moment I'm trying to drop the bf and am doind cardio in the AM and weights in the PM 4 days a week with additional cardio on 2 other days.

I've been told to cut up u should aim to knock off 500 cals from your maintenance number, so 4 me it would be 2000 cals.

so let's say through both my sessions I burn off 1000 cals will I still lose bf if I consume 3000 cals or should I still be aiming lower?

I know cals burned during weights is hard to judge due to intensity but with my the stats above would u say around 500 cals is a fair estimate of cals burned during a single weights session?

Sorry if this is a rediculous qusetion but just wanna know 4 sure!!!!

 

[nni]

i dont think you are burning 1000 cals due to exercise, but even if you are, at maintenance you should still see results. slow, but results. if you already do this at maintenance, meaning for weeks, then you probably wont see much as your body is used to being in this state. that is why you cut calories, your body will be forced to react. the only proven way to lose weight is in a calorie defiecient state. adding calories to lose weight will not work, and cutting 500 cals isnt a big deal, go for it.

 

[katt]

You're doing six days of cardio a week??? To me that sounds like a lot, with not alot of time to re-coop....

 

[Freighter]

It seems like 2500 cal/day on average would be a good place to start. I would estimate about 300-400 cal/weight session depending on intensity and rest intervals. With a 600 cal cardio session, you could burn 1000 cal/day.

I currently do 6 days of cardio a week in the mornings with 4 weight training sessions per week in the evenings, and I have little trouble recovering as long as I get enough sleep.

You might also try cycling your carbs/calories into 1 high carb day followed by 2 low carb days. For example: 2800 cal (40% carbs) followed by 2 days of 2300 (25% carbs). This will help keep your metabolism higher. I would achieve th

 

[Tatyana]

Yes calorie cycling is a good idea.

I have also read that if you drop your calories too severely, you throw the body into starvation mode, and fat loss grind to a halt. So dropping them by 15-20% so 500 is fine.

Have you done the calorie counting thing?

How did you calculate your maintainance calories?

x
x
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[danchubbz]

Calculated maintenance through bodyweight (lbs) x 15 then add 20% - a good estimate so I've been told.

And as I mentioned just to clear things up if I burn approx 100 cals a day due to exercise and my cal intake to lose weight would be 2000 should I aim for 300 cals with a clean diet or 2000 regardless of how musch I burn off through exercise?

I want to drop bf but maintain strength and mass.

 

[WBM]

To give you a more accurate judgement of caloric needs, you really need to provide your bodyfat %. Someone your size with 130 lbs of lean mass will require a significantly different caloric intake and macronutrient spread than someone your size with 100 lbs of lean mass.

 

[danchubbz]

i'm about 12-15% still got some love handles but u can see some abs.

I'll know for sure as I have to be tested for work and it's my turn nest week - wish me luck!!!