Looking for some assistance with caloric needs and calculations...

Discussion in 'Fitness & Nutrition' started by minus, Jan 30, 2010.

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  1. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I am 25 5'11 242 lbs. I am down from 285. Right now I am at 2500 calories moderate carbs (200) and usually around 245 to 250 grams of protein.

    I do 5/3/1 Monday Tuesday Thursday. I do cardio most of the other days.

    BMR is 2305.36 using a calculation of (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 gives me 3573.30.

    I am looking to keep/gain muscle while losing bodyfat.

    I am thinking I should be eating 3K calories clean. What do you guys think?
     
  2. JeremyD

    JeremyD New Member

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    300-350g pro/day
    200g carb training day
    50g carb non-lifting day
    40-50g fat from good sources


    adjust when you stop making progress



    That'll be $5
     
  3. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    1200 to 1400 Cal in protein.
    800 or 200 Cal Carb
    360 to 450 Cal Fat

    That is 2650 on training days. Only 1850 on non lifting days seems kind of low.
     
  4. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I think I might be cheating myself by not eating enough. My diet is super clean.
     
  5. JeremyD

    JeremyD New Member

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    What is your bodyfat?
     
  6. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    High never had it measured but I am probably over 20.
     
  7. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    1 RM now
    SOHP 150
    Bench 250
    Squat 230
    Deadlift 330
     
  8. JeremyD

    JeremyD New Member

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    Then that calorie intake is fine unless you work in a serious manual labor job.


    Try it.
     
  9. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    3K, lol good luck with losing fat with that that
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    My numbers are like
    250
    280
    400
    530

    I am confident I have more muscle mass, and I am pretty sure at 3k I would gain...

    BF% 15, could be less
     
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