hi everyone, this is my first post in this forum. Im attempting to lose a good amount of weight (83-103 lbs) I began at 283 and in the last month I have dropped to 261. I eat 5-6 meals a day and have trained in the past. Hence I have a good deal of muscle already. When I figure my daily caloric intake taking into account my activity level, lifestyle, and basal metabolic rate, I come up with approximately 4600 calories needed to maintain. I strength train 3-4 times a week, train martial arts 3 times a week, and have worked my cardio endurance to 40 minute sessions 5-6 times a week. If I eat clean, the most calories I can stand to eat are 2400-2600 a day tops, more often its around 2200-2300. Im not hungry throughout the day, Im not noticing a loss in muscle tissue either. I just cannot eat any more than what I am. Is this going to be harmful to me in the long run? I also plan to continue eating the way I am regularly and maintaining a level of health. Any thoughts? Am I on the right track?
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caloric intake question.
- Thread starter aevans410
- Start date
keep in mind that's 4,600 calories a day to stay at 261 pounds. I'd shoot for 2,600 calories a day, and keep up the physical activity. If your diet is clean, the fat should continue to drop off.
Do make sure you have a decent intake of healthy fats. If fat intake is too low the body stops producing as much testosterone, and that hormone promotes fat loss.
Do make sure you have a decent intake of healthy fats. If fat intake is too low the body stops producing as much testosterone, and that hormone promotes fat loss.
4600 is HUGE!!!! I'm 5'6" and weight 185lbs and for me to maintain my weight I need a whopping 2200 calories a day. When I want to loose a few pounds I drop it to 1700 a day and increase my workout slightly to increase caloric burn. Just to get it on the up side of 500 but not too close to 1000. That will give you an idea of how many calories you need. I suggest you cut back on the calorie intake to around 1800 or 2000 at most.
Remember that your body adjust to workout routines in 6 to 8 weeks. But you can still get some very good gains in the last couple of weeks. Don't change too early because you didn't any change last week, unless thats is you routine. (I know of some people that are in fantastic shape that never do the same thing two workouts in a row. Everytime they do chest it different, same way for every other body part and cardio. I feel better going with a routine for 6 weeks and changing it, if I do what they do I feel like I am just playing around.) You may have increased muscle and dropped fat and thats why the scale didn't move.
I suggest getting your BF checked every 4 to 8 weeks to see where your at and to figure if you need to adjust, what and how. Don't rely on a scale for that, they lie. They only tell you how much you weigh, not how much of it is unhealthy fat or healthy muscle.
Remember that your body adjust to workout routines in 6 to 8 weeks. But you can still get some very good gains in the last couple of weeks. Don't change too early because you didn't any change last week, unless thats is you routine. (I know of some people that are in fantastic shape that never do the same thing two workouts in a row. Everytime they do chest it different, same way for every other body part and cardio. I feel better going with a routine for 6 weeks and changing it, if I do what they do I feel like I am just playing around.) You may have increased muscle and dropped fat and thats why the scale didn't move.
I suggest getting your BF checked every 4 to 8 weeks to see where your at and to figure if you need to adjust, what and how. Don't rely on a scale for that, they lie. They only tell you how much you weigh, not how much of it is unhealthy fat or healthy muscle.