workout routine + calorie intake

C

ccsoccer114

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I weigh 140lbs i am 20 years old and 5' 8". I run 7 miles a day and weight lift for 1 hour, abs workouts for 20 minutes and swim for 30 minutes. I want to maintain weight so what is a suggested calorie intake for maintain weight

Details: lift weights 5 of 7 days a week for 1 hour
abs 6 of 7 days a week 20 minutes
run 7 miles 6 of 7 days a week
swim 30 minutes 6 of 7 days a week
 
With that much activity a day I would put you right around 3000 calories to maintain.
Try getting 45% of those calories from carbohydrates, 35% from protein, and 20% from fat.
Eat less on your off day if you're not doing much other physical activity.
If you feel your definition is becoming foggy or your weight is going up at all you can lower calories by around 200 and try again at that caloric intake.
 
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