Too many calories???

[sikunt]

Do you guys think about 2800 calories is to much while im trying to loose fat on a day with a 60 minute workout and 20 minutes cardio.
I am 17 about 178 cms tall and weight 67kg.

Thanxxxx

 

[ruggaz]

It all depends really, metabolism, depending of your sensitivity to insulin, age, Body fat % (what is it by the way?).

That said, As a rule of thumb i would say 2800 is too high but it may well not be considering your age. I would shoot for 2500 and then you can tweak up or down, you want to loose about .5 - 1 pound a week so as to preserve LBM any more than that and you may sacrifice muscle. Evaluate your progress after 4 weeks and then increase or decrease calories in small increments to suit your needs.

If you do cut calories, i would cut out carbohydrates first then cut out non-EFA fat sources (saturates etc). A few tips:-
- Protein should be kept at 1.5 - 2 g per pound of bodyweight
- Fats should come mainly from Essential Fatty Acids (Flax and Fish oil etc)
- Use slow burning Carbs (Sweet potato, brown rice, trad or steel cut oats to name a few)
- Try and make your meals as equally balanced as possible (6 meals per day). Carbohydrates centred around meal 1 and pre/post workout. Minimal fat around workouts.

Read the stickys at the top of the page and good luck.

 

[sikunt]

Well im 17 and im guessing my metabolism isnt very quick as im not skinny, I weigh about 76-77 kgs. I have never actually measured my body fat % properly with calipes. I have done it on a website and its about 20% but i have heard that they are inaccurate but i could imagine it being quiet close to that.

What do u mean bye the stickys at the top of the page?

 

[dodgyone]

At the top of every forum is a list of static articles posted by members. They're placed there as an initial guide to frequently answered questions.

 

[Jodi]

Thanks dodgyone

The sticky is titles, Guide to Dieting & getting cut. Read Read Read

 

[sikunt]

Hey guys ive started cutting down on da calories and recording it. Ive been droppping them everyday by a bit but it is harder then i thought. I want to get close to 2000 calories a day. Because i still want to build muscle while reducing my bf% i have to consume alot of protein, but the problem is just by having my daily protein shakes that almost brings me to 1000 calories. What do i do???

 

[naturalguy]

Be careful not to go too low on calories and carbs as this will slow down your metabolism over time.

 

[sikunt]

OUH?!?! okkk i didnt know dat.
But how low is too low????

 

[Jodi]

Anything lower than 10-12 cals per pound of BW is too low IMO! If you want to cut try starting at 13 cals per pound and as progress slow drop to 12 or make tweaks in your meals.

 

[sikunt]

thanx guys for your info