diet adjustments

[the_leprechaun]

hi
currently
189 lbs
20% BF roughly
5 11`
20 years old


i`ve just started a cut at 2300 cals per day...but just this week i got a job working construction(lifting blocks..shovelling cement that sorta thing)..
my problem is that due to this increased phys activity im nt sure what my daily cals should be ????

what sort of increase would you recommend?? according to fitday id be burning like 3000 cals a day doin this(this seems like an awful lot)
my day is from 7.30am-5 pm but with periods of intense work and then some less demanding stuff....

any help would be greatly appreciated

 

[Emma-Leigh]

hi
currently
189 lbs
20% BF roughly
5 11`
20 years old


i`ve just started a cut at 2300 cals per day...but just this week i got a job working construction(lifting blocks..shovelling cement that sorta thing)..
my problem is that due to this increased phys activity im nt sure what my daily cals should be ????

what sort of increase would you recommend?? according to fitday id be burning like 3000 cals a day doin this(this seems like an awful lot)
my day is from 7.30am-5 pm but with periods of intense work and then some less demanding stuff....

2300 doesn't sound like much for someone of your size - you have ~150 pounds of lean mass and you are pretty young too... (I would have started cutting on about 2500-2600 cals and decreased from there).

Anyway - If you have greatly increased your activity then start by adding ~5-10% to your daily cals (say start at ~2500 cals/day) and sit there for 2 weeks. If you do not lose weight then decrease by 10%.