calories??

[ironmanlives79]

i need some suggestion from you diet peeps. what ratio calories do you start out with per lbs bw.??? ive been using 15cal per lbs( to maintain and - 1000 cals a day to try and lose around 1-2 lbs per week ) but im not losing very much and i dont want to overdo it. im pretty inactive at the moment due to an office job. what ration do you guys/gals use??? i weigh in at 230 prob bout 25% bf.

 

[Andy_Massaro]

the problem is youre using 15 lbs which is to maintain or bulk..

you dont make it very clear but from what i read, you want to be loosing weight

The above is by far the best method to find your maintenance. However, if your not sure how to go about do this then you can always play around with some standard numbers. Remember these are for the average person so you may need to play around with it to find out what you need.

Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

therefore you want around 2500 - 3250 calories a day

as for the ratios and such, I would read the stickies and try to figure out which ratio of proteins/fats/carbs would fit you the best

 

[OneWheyOrAnother]

That's the problem, I apparently burn around 3200 calories a day, how the hell am I supposed to eat that much?

What foods are that high in calories, my diet barely touches 1800, and I eat alot. But I guess the food is generally lower in calories.

I eat flax seed, olive oil, chicken legs (not drumstick but legs)

What else is high in quality calories without making you gain fat?

 

[Andy_Massaro]

I wish I knew..you def. need to get some supplements such as protein shakes and maybe even a weightgainer if you cant get those calories

 

[ironmanlives79]

thnx.

thanks for the info. im going to try to get about 12cal per lbs.

the problem is youre using 15 lbs which is to maintain or bulk..

you dont make it very clear but from what i read, you want to be loosing weight




therefore you want around 2500 - 3250 calories a day

as for the ratios and such, I would read the stickies and try to figure out which ratio of proteins/fats/carbs would fit you the best

 

[NeilPearson]

With your office job, I would aim lower. You said you weren't losing very much. Cut 200 calories off of what you were currently eating and then monitor it for a couple weeks. If that doesn't work cut off another 200 and repeat.

Personally, I would start at 2300-2400 calories (but then again, I don't lose easily)

 

[ironmanlives79]

sorry.

With your office job, I would aim lower. You said you weren't losing very much. Cut 200 calories off of what you were currently eating and then monitor it for a couple weeks. If that doesn't work cut off another 200 and repeat.

Personally, I would start at 2300-2400 calories (but then again, I don't lose easily)

let me repharase my orig. post. i was using 15cal per lbs to maintain. to lose though id cut 1000cal off of the maint. per day. this way im losing around 2lbs a week as there are 3500 cal in a lbs of fat. this isnt working. so im going to try a lower dose around 2200-2300 per day.