Suggested calorie intake, please

[Vai Fan]

I'm new to the board today...first post, and it's a bit long.
First off, I've probably been being stupid for the last two months by being on a low calorie diet. I'm 6'2", 195 pounds, down from 205 eight weeks ago. My body fat from the Tanita scale is 22%. I've been taking in between 1700-1900 calories daily over the last eight weeks. I really want to lose some fat, 'cuz I'm spongy, but I've read countless times that reducing calories is not the best way to do this.

I lift M-F in a somewhat varied fashion, and pretty hard. If it would help, I can post what I'm doing. I also do interval training for 15-20 minutes on Monday and Friday.

Any suggestions on how many calories I should consume? I have no problem with finding good foods and following a good diet. My concern is becoming a big tub of goo, but I understand that to put on muscle, which in turn will help shed the blubber, the body needs more calories. At present, my carb/protein/fat ratio is around 40/40/20.

Thank you all in advance, and sorry for being so windy.

 

[Maki Riddington]

I would bump your cals up to 2400.
Not all at once but do it gradually. 1700-1900 is too low.

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Exercise, my drug of choice

 

[Herc]

Nutrient split looks good however you'll want to bring the calories up. Posting your workout would be good as the folks on the board can let you know if it is working for you or against you.

And don't worry about turning into goo... you're already taking the steps to make sure that doesn't happen. Remember that anything worth while takes time, and that's doubly true for getting in shape.

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Three people can keep a secret, so long as two of them are dead.

- Benjamin Franklin

 

[Vai Fan]

All;
My workout is as follows;

Monday - Back (heavy sets, few reps 4-8)
3 sets assisted pull up
3 sets lat pull down
3 sets seated row
3 sets one arm DB row
3 sets machine row
15-20 minutes interval
Tuesday - Chest & Bicep (lighter weight, 8-12 reps)
3 sets flat bench
3 sets DB flyes
3 sets incline DB press
3 sets standing DB curls
3 sets preacher curls
3 sets reverse curls
Wednesday - Legs (lighter weight, 8-12 reps)
3 sets squat
3 sets leg press
3 sets leg extension
3 sets deadlift
3 sets machine curl
3 sets standing calf raise
Thursday - Back & Tricep (light, higher rep)
3 sets assisted pull ups
3 sets pulldown
3 sets machine row
3 sets assisted dips
3 sets french press
3 sets pushdowns
Friday - Chest (heavy weight, fewer reps)
3 sets flat bench
3 sets incline bench
3 sets pec deck
3 sets pullovers
3 sets DB flyes
15-20 minutes intervals

Thanks for your replies so far!

 

[The Rose]

Your workout sounds gruesome. Caloric expenditure must always be greater than caloric intake to lose fat. So you must reduce calories.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by The Rose on 08-31-2001 at 02:55 PM]</font>

 

[w8lifter]

Lower than the 1700 he's taking in now??? I don't think so!

Originally posted by The Rose:
Your workout sounds gruesome. Caloric expenditure must always be greater than caloric intake to lose fat. So you must reduce calories.

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