Hello everyone, I've just started looking around this site and while I review the many posts for tips, I thought I'd put my information out there and ask first question.
First, my info:
- Age: 48
- Height: 5'11"
- Weight: 288
- Bodyfat %: 36%
- Goal (Muscle Gain, Weight Loss, Strength Gain, etc): Lose Fat/Weight
- How long you have been exercising: running/jogging/walking since 1999, gym seriously for 1 yr 40 weeks.
- Daily calories: 2610
- Daily macros in grams (protein, carbs, fat): 186, 320, 65
- Injuries or restrictions: lower back disc issues and knee pain - neither new from lifting.
I was using MyFitnessPal for awhile and it wanted me to do only about 1700 calories. The numbers I've calculated from this website (bodyfat% from a electric imepedence scale) are much much higher than that and frankly I'm concernced that if I really ate 2600 calories a day that my weight would just go up even faster than it does already.
My weight has has not been below 250 for a few years and even whlle on weight watchers and trying my own thing, my weight always bounced off 250 and would start heading back up. almost 2 years ago, I gave up the dieting and hit the gym and have been averaging 3 times a week since then - still doing walking/jogging as well. probably need to add HIIT rather than just steady walking or jogging. sustained high intensity has always been my problem. my weight just goes up and up. I don't mind the weight so much as long as its muscle but I have so much fat everywhere that I'd like to burn it off.
Weight 288
Body Fat% 0.355
BMR Rest 2439
BMR Motion 3781
Fat Weight 102
Lean Weight 186
Average BMR 3110
Protein Goal 186grams
Fat Goal 65grams
Protein Calories 743
Fat Calories 585
Total Protein and Fat 1328
Total Max Cal 2860
Total Min Cal 2610
Daily Calorie Goal 2610
Calories from Protein & Fat 1328
Calories from Carbs 1282
Grams of Carbs 320grams
My Daily Macros Grams Calories
Protein 186 743
Fat 65 585
Carbs 320 1282
Total 2610