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  • Posted On: 03-12-18, 6:15 pm (EDT) #1

    Correct Calorie intake for Losing Weight

    March 12, 2018, 6:15 pm

    I started eating different about 5 weeks ago and have gone from 330 to currently 310. I am currently eating 1600 calories a day on a low carb plan. I track everything I eat in an app. I wanted to start a 3 or 4 day Push, Pull, Legs and Abs but from what I was reading I need to up my calorie intake. Just trying to get the best advice for losing weight to get to 225 but also building good muscle. Any recommendations or advice is needed.

     
  • Posted On: 03-12-18, 6:39 pm (EDT) #2

    Correct Calorie intake for Losing Weight

    March 12, 2018, 6:39 pm
    Posted by: productionj

    I started eating different about 5 weeks ago and have gone from 330 to currently 310. I am currently eating 1600 calories a day on a low carb plan. I track everything I eat in an app. I wanted to start a 3 or 4 day Push, Pull, Legs and Abs but from what I was reading I need to up my calorie intake. Just trying to get the best advice for losing weight to get to 225 but also building good muscle. Any recommendations or advice is needed.

     

    Down 20lbs already, that is a great start! I think you definitely need more calories though.. 1600 is far too low. Going on a low carb plan is a great idea, but you probably need more like 2500 calories to be in a 250-500 calorie deficit.. maybe even more than that.

     

    Have you been to the @mealplan page and used the calculator there? If you are going to be doing the PPL split, choose 3-5 days moderate activity for your activity level. And because you'll want to go low carb, opt for at least 1.5g protein and 0.55g fat to get your starting numbers. And the PPL split would definitely be your best option in terms of cutting fat while building some good muscle.

     

    Post your macros here once you have them, and we can help you adjust them to help you stay on track to get down to 225lbs! 🙌 

  • Posted On: 03-12-18, 7:31 pm (EDT) #3

    Correct Calorie intake for Losing Weight

    March 12, 2018, 7:31 pm

    I'm not sure how I'm gonna eat that much healthy food. I've cut out sugar and dairy cheese but kept goat and sheeps cheese. Any suggestions on what to eat realisticly to get to 2500-2700 calories.

     

     

    BMR at Rest: 2700.9

    BMR in Motion: 3241.08

     

    Macros are:

    Calories Per Day: 2741

    Protein Per Day: 287g

    Fat Per Day: 105g

    Carb Per Day: 162g (Should this numver be lower)

  • Posted On: 03-12-18, 11:06 pm (EDT) #4

    Correct Calorie intake for Losing Weight

    March 12, 2018, 11:06 pm
    Posted by: productionj

    I'm not sure how I'm gonna eat that much healthy food. I've cut out sugar and dairy cheese but kept goat and sheeps cheese. Any suggestions on what to eat realisticly to get to 2500-2700 calories.

     

     

    BMR at Rest: 2700.9

    BMR in Motion: 3241.08

     

    Macros are:

    Calories Per Day: 2741

    Protein Per Day: 287g

    Fat Per Day: 105g

    Carb Per Day: 162g (Should this numver be lower)

    You have so many choices man. For protein you have things like chicken, fish, beef, Gree yoghurt, eggs, dairy, tofu, beans, protein powder.

     

    For carbs you have sweet potato, regular potato, rice, quinoa, wholegrain pasta, fruits, vegetables.

     

    For fats you have nuts, oils, avocados, seeds, peanut butter, eggs again will help with fat intake.

     

    And those are just some options. You might just have to double up on certain things for more convenience. Check out this list for more - http://muscularstrength.com/article/healthy-shopping-list-for-life

     

    Your carbs are probably OK at 160g for now. Gives you a bit of room to move if you ever have to cut them back further.

  • Posted On: 03-27-18, 9:45 am (EDT) #5

    Correct Calorie intake for Losing Weight

    March 27, 2018, 9:45 am

    Calories and maniuplation of calories is a lot easier than some people make it out to be. When I started my huge transformation almost 2 years ago now I was 290 pounds. I sit around 205 now a days and look/feel fantastic. If you are looking to increase calories fats are where you want to go. There is so many different types of nuts that are so delicious(for me anyway!), peanut butter is a fantastic spread and is big staple to my diet. Whole eggs are great for protein and fats. There is so much good food out there..find the foods you enjoy eating that are good wholesome foods. Your biggest downfall will be if you settle into a diet you dont particularly enjoy. I wish you the best of luck with everything. You can do it and you will feel and look great. Stay focused, stay disciplined, and train hard always.

  • Posted On: 02-14-19, 4:41 am (EST) #6

    Correct Calorie intake for Losing Weight

    February 14, 2019, 4:41 am

    An average woman needs to eat about 2000 caloriesper day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week(indianworkouts).

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