Help with calorie intake please!

  • DrewT

    Posts: 1327

    Apr 08, 2009 6:04 AM GMT
    Hey I hope that you all can help me out here. I've recently become a fitness junkie, and I want to make sure that I'm eating enough everyday. I calculated my BMR/RMR to be just over 2000 calories a day.

    I'm 24, weigh 183 lbs at 22.5% body fat (I'm not too sure how accurate that is, see below)*. I'm 5'10" and I'd say that I'm fairly active. For my workout routine I weight-lift and do cardio 3 days a week. I don't do cardio on the same days I lift. All my workouts are about an hour each.

    Right now, I'm trying to consume about 2500 calories on cardio days, and around 3500 or more on weightlifting days. I've been doing it for about two weeks and I've seen slight improvement (given it is two weeks). On a typical day, I get 40% calories from fat (about half from peanut butter and avocado), 40% from carbs, and 20% from protein (on my low days its about 115 grams). Currently I do not take any supplements. icon_neutral.gif

    *For my body fat percentage, I've lost 6 lbs since I first measured at the beginning of March: 189 lbs at 23.8%. I've noticed visible gains in muscle size, so I know I haven't lost any muscle mass. I use one of those scales that read body fat so I'm not sure if it is accurate. icon_rolleyes.gif

    Any help/ideas/suggestions would be helpful! I know nutrition is the place to start, so I want to make sure I'm doing things right.
  • Posted by a hidden member.
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    Apr 08, 2009 6:14 AM GMT
    well ok.. thats all well and good.. but, what are you exactly trying to accomplish? lose weight? gain muscle? become fitter? what?

    you don't need so much fat, increase your protein intake, keep with the carbs..

    you tell us exactly what you want and we'll be able to answer better
  • DrewT

    Posts: 1327

    Apr 08, 2009 6:26 AM GMT
    Whoops. I totally forget to include that, and I just realized that.

    Well I'm trying to do all three! I'd love to lose weight first, get down to around 10% body fat, and then gain muscle. Should I focus on losing weight first? When I started working out I did mostly cardio and cut back on calorie intake, but I was always so hungry and grumpy. This way I get to at least eat 3 days a week. I know if it's not the best for losing fat. I'm also trying to put on muscle so that I burn more calories a day in general, and so when I do lose it I don't look to skinny.

    Does that help clarify?
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    Apr 08, 2009 2:10 PM GMT
    dude...I tired that...(doing all 3) and you may run into the trap I got into which is you stay in the same weight and results category!

    honestly....we're close to the same status!
    You may be better off picking one accomplishing it and then working or something else...
    For instance if you want to lower your body fat, and go down a waist size, work or cardio and keep the carbs down....LOSE the weight then work on building muscle by gain weight through proper nutrition!

    Just a thought....but then again...what do i know! lol
    Good luck

  • Posted by a hidden member.
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    Apr 08, 2009 2:30 PM GMT
    hmm from my experience you shouldn't change your calorie intake depending on cardio or lifting days because you may confuse your body into storing fatafter a few weeks. Find a good balance of protein, carb, fat, fiber, etc. I suggest for your current goals to consume closer to 3k calories a day but make your workouts super intense...pushing yourself and constantly evolving your routine (don't do the same routine for more than 6 or 8 weeks) Do more research on types of foods to eat as far as having "good" carbs & fat and you probably want to consume 1.5 to 2 g of protein per pound of body weight. That's all I can think of for now!
  • sarmorgh

    Posts: 36

    Apr 08, 2009 3:14 PM GMT
    Well if you figure in the math from your weight and approx body fat % then you have about 145 lbs of lean body mass. Getting down to 10% would put you at 160lbs meaning you have about 20 to lose. If you try to cut the weight too fast you might lose a good deal of muscle along with the fat. I'm not sure that our bodies like the idea of dropping a ton of weight quickly just to put it back on at a later date. Your fat/carb/protien ratio sounds pretty good just make sure you have a calorie deficit at the end of the day in order to lose weight. Sadly the long slow way is probably the best so up your fiber and keep working out.
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    Apr 08, 2009 3:31 PM GMT
    Simply_Drew - Just to give you an idea as to where I'm at and what I'm looking to accomplish, here's my routine and caloric intake (provided to me by my nutritionist).

    Current weight: 163
    Current BF%: 16
    Caloric intake: 1800
    BMR: 1700
    Total energy expenditure: 2600

    Cardio: 4 times a week, HIIIT for 30 minutes
    Weight lifting: 4 times a week for 60 minutes

    Weight: 145
    BF%: 10

    Caloric Intake Breakdown:
    45% Carbs
    30% Protein
    25% Fat

    Using an 1800 calorie plan that my nutritionist has provided me, which is very close to the one found here on RJ, I will meet my goal in about 3 months. The reason that my diet is close to the one found here is because RJ uses the same nutritionist (MV Nutrition) I see on a regular basis.

    In two weeks I have not lost any weight, but have lost 1% body fat. Not an extreme differnce, but I can see a major one when I look at myself in the mirror.

    You may want to look into the 2000 calorie diet here on RJ. Because my BMR is about 1700, my nutritionist put me on the 1800 calorie diet. Because your BMR is at 2000, I would think he would put you on the 2000 calorie diet. To me, you carbs are ok, it's just that your fat and protein intake need to be swaped.

    Just my humble opinion. icon_wink.gif

    Good Luck!
  • DrewT

    Posts: 1327

    Apr 09, 2009 5:55 AM GMT
    Thanks everyone! icon_smile.gif