More help on diet

[rpoclt]

29 years old. 145lbs. 10-12% body fat.

I just did a check and I was shocked to learn I need to consume 3600 calories a day! First of all, does that sound accurate?

If so, I'm trying to cut up and loose some body fat. About 1 lbs per week. If I consume 3100 calories a day, I should have a 3500 calorie defecit by the end of the week = 1 lbs of body fat. The problem is, for the life of me, I can't figure out how I'm going to consume 3100 good calories. Any suggestions on a diet plan that will help me acheive this if? Thanks!

 

[Cowbell]

3000 calories = 1lb

 

[aggies1ut]

no, 3500 calories=1 lb.

 

[Cowbell]

The books I read were wrong...I should say something

 

[Akkers]

Depends on your BMR and your intensity of training and daily activity as too how much cals you need. IMO, 3600 kcals sounds like a bit too much...

Foods:
Carbs: Oats, sweet potato, vegetables, fruit, brown rice...
Protein: Tuna, egg whites, skinless chicken breast, dairy, lean cuts of beef, turkey...
Fats: Flaxeed oil, fish oil caps, fish (salmon is the best)
Supplements: Fish oil caps, multivitamin/multimineral, ZMA (Zinc Monomethionine Aspartate) and your WPI.

I swear someone asks a food question every second day.

 

[rpoclt]

Depends on your BMR and your intensity of training and daily activity as too how much cals you need. IMO, 3600 kcals sounds like a bit too much...

Foods:
Carbs: Oats, sweet potato, vegetables, fruit, brown rice...
Protein: Tuna, egg whites, skinless chicken breast, dairy, lean cuts of beef, turkey...
Fats: Flaxeed oil, fish oil caps, fish (salmon is the best)
Supplements: Fish oil caps, multivitamin/multimineral, ZMA (Zinc Monomethionine Aspartate) and your WPI.

I swear someone asks a food question every second day.

Yea..I did the calculations at a couple of sites online and came to the result. My BMR is appx 1700. With my daily activities I got 2600. Add in working out I got 3300 and 300 for food digestion for a total of 3600.

 

[Akkers]

Well keep this under careful supervision, because I have a suspicion that, if you arent very active outside the gym, you're going to add a fair bit of bodyfat. I remember when I was 220lbs, I was eating 3500 a day for bulk...

 

[Marky]

it depends on your matabolism and the intensity of your workouts.

 

[rpoclt]

Well keep this under careful supervision, because I have a suspicion that, if you arent very active outside the gym, you're going to add a fair bit of bodyfat. I remember when I was 220lbs, I was eating 3500 a day for bulk...

Yes, you're correct. How many calories would you suggest?

 

[Akkers]

2800 kcals - 3000 kcals a day divided in the ratio 50/35/15 of C/P/F. But like I said, you're going to have to use your common sense for your daily expenditure of energy. For example, LAM, who's quite massive, only takes in 3600 kcals (I think) for a bulk. He has a desk job of sorts.

If you're a labourer who lifts weights 4 times a week and does cardio 3 times a week, 3600 kcals would be in order. But if you have a desk job, and work out 4 times a week with cardio here and there, 2800 kcals should be fine.

 

[thajeepster]

3100 sounds more like a bulk... what are you eating now? (how many cals?)

I'd just stick with what you are eating, and slowly lower the cals week by week until you start losing at a reasonable pace.

 

[rpoclt]

3100 sounds more like a bulk... what are you eating now? (how many cals?)

I'd just stick with what you are eating, and slowly lower the cals week by week until you start losing at a reasonable pace.

I'm not consuming enough right now. Like 1000-1200. I was shocked to learn that I needs 1700 just to have my body function properly.

 

[thajeepster]

in that case, i would slowly add calories until you get into a "safe" range, around 2000 or so, and add in some cardio while your doing it.

 

[rpoclt]

in that case, i would slowly add calories until you get into a "safe" range, around 2000 or so, and add in some cardio while your doing it.

Thanks! I'm doing cardio already. I jog 2-3 miles everyday. Should I do more or is this enough?