How many calories should I be eating in a day for athletic lifestyle?

  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 3:48 AM GMT
    I'll keep it simple..

    I am doing 90 minutes of weight training 3x per week (full body)
    And 45 minutes of swimming (freestyle, breaststroke) 3x per week.

    I want to burn 4 lbs. of fat and gain 10 lbs. of muscle. I don't think I'm taking in enough calories at the moment. I am getting adequate protein but it appears my carbs and fats may be low. I am eating about 2800 calories a day at the moment.

    Then.. when spring and summer hits, I'm gonna be training and competing in swim meets.. but still want to maintain my weight training schedule.. so would probably need to kick it up a notch.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 5:41 PM GMT
    I tried signing up for a men's health accou t to ask there but after 2 days I still have not received the activation email ... On Livestrong I found out A moderately active man (walks equivalent of 3 miles a day) needs 2800 calories a day, so obviously I am eating way below what I need as I meet that just walking the dogs everyday (not counting bike riding for commuting).

    So I'm assuming I may need about 3500 a day inorder to lose a little fat and gain muscle. I am eating 0.8 to 1 g of protein daily per lb. of body weight and my diet is about 40% carbs 25% protein and 35% fats, give or take. So I need to bring in about 700 calories a day of fats and carbs since my protein needs are already met, what do you recommend as good types of food for this? I am already eating 1 avocado a day.

    Really working on getting my saturated fats down, the nutritionist at my gym recommends less than 14g a day, and just yesterday I had about 22g.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 5:52 PM GMT
    A good place to start might be to calculate your Maintenance Caloric Rate using the Mifflin-St Jeor formula (Google it or use a calculator like this one: http://www.freedieting.com/tools/calorie_calculator.htm). Adding lean muscle requires you to have a caloric surplus, and this is the part where it's going to be some trial and error because if you're in too much of a surplus you'll add fat. Typically, people shoot for about 500 kcal above MCR to gain weight, and also typical is 1 gram per pound of body weight of protein as a minimum (I see you're close). Personally, I would figure out what your protein and fat intake should be and keep those constant, using your carbs to increase or decrease depending on how your body is reacting to the extra calories. Fats are really important to hormone production; I like to keep mine between 20-30% depending on what I'm trying to accomplish.

    Loosing fat while putting on muscle is challenging, but not impossible. You just have to be careful about your macronutrient percentages and find out what works best for yourself.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 6:08 PM GMT
    You already have abs, so your question is invalid.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 6:46 PM GMT
    But I want bigger boobs ( . ) ( . )
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2012 10:41 PM GMT
    Get implants.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 12, 2012 12:43 AM GMT
    paulflexes saidGet implants.


    Get bent.
  • calibro

    Posts: 8888

    Dec 12, 2012 12:49 AM GMT
    timshel said
    paulflexes saidGet implants.


    Get bent.


    get a dietician
  • FireDoor211

    Posts: 1030

    Dec 12, 2012 1:04 AM GMT
    i actually got an iphone app called fitness buddy, it's helped me focus my workout routines. My boobs have gotten pretty big.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 12, 2012 1:13 AM GMT
    FireDoor211 saidi actually got an iphone app called fitness buddy, it's helped me focus my workout routines. My boobs have gotten pretty big.


    I'm on the right track I must have just been really bored when I wrote this post.
  • Medjai

    Posts: 2671

    Dec 12, 2012 1:15 AM GMT
    calibro said
    timshel said
    paulflexes saidGet implants.


    Get bent.


    get a dietician


    Agreed. No one here can adequately answer this completely.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 12, 2012 2:51 AM GMT
    timshel said
    paulflexes saidGet implants.


    Get bent.
    I'm a mountain biker. Recumbents are for old roadies (the word 'bent' refers to people who ride recumbents instead of wedgies).

    Garys-Linear-Limo-3-md.jpg
  • Posted by a hidden member.
    Log in to view his profile

    Dec 12, 2012 3:22 AM GMT
    paulflexes said
    timshel said
    paulflexes saidGet implants.


    Get bent.
    I'm a mountain biker. Recumbents are for old roadies (the word 'bent' refers to people who ride recumbents instead of wedgies).

    Garys-Linear-Limo-3-md.jpg


    are you talking about those folding bikes with the hot wheels size tires that have a traveling distance of 30 pedal revolutions per meter?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 12, 2012 3:34 AM GMT
    One gram of protein per each pound you weigh each day
  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2012 2:00 AM GMT
    i try for about 16 to 18 calories per pound of body weight, 40% protein, 40% carb. <10% fat

    start with this, add protein for bulk, carbs for energy, but keep the fat down down!!
  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2012 8:17 PM GMT
    jonnyboy saidi try for about 16 to 18 calories per pound of body weight, 40% protein, 40% carb. <10% fat

    start with this, add protein for bulk, carbs for energy, but keep the fat down down!!


    My fats are about 30% and I only have 11% body fat. Check out my most recent pic.. Abs poppin out like crazy. I probably just have good genetics.. Always had very muscular legs and butt without even working out. Just workin on my chest now but that is comin along nicely. I'm very happy with my progress. icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2012 8:43 PM GMT
    Since you are swimming, consider The Michael Phelps Diet

    Only 12,000 calories per day.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 14, 2012 8:58 PM GMT
    paulflexes said
    timshel said
    paulflexes saidGet implants.


    Get bent.
    I'm a mountain biker. Recumbents are for old roadies (the word 'bent' refers to people who ride recumbents instead of wedgies).

    Garys-Linear-Limo-3-md.jpg


    omg that is soo cute!