Calorie Intake

[AngeloDS]

Is this plan bad?

I'm 17, 5'5'' and 155 pounds.

Estimate #1 based on height and weight
Your "Ponderal Index" is 12.10 which gives an estimated body fat of 31.7% (49.1 pounds of fat)

I'm thinking about taking 300-400 calories a day in food and maybe 100-200 calories in drinks (2 glasses of milk).

I'm thinking of taking a sandwhich cut it into fourths. Have a 100 calorie breakfast with a 100 calorie (1 glass of whole milk). 200 right there.

Then split a sandwhich (whole wheat bread) (120 calories per slice), with a slice of ham (40 calories), and provoline cheese (100 calories).

120 x 2 (slices) = 240 + 40 + 100 = 380 calories split into fourths and eaten within the day. Between breakfast and lunch. For lunch. Between lunch and dinner. And then for dinner.

Whole Milk = 150 calories a glass.

5 AM - Glass of Milk + Oats & a Fruit (250 calories total)
9 AM - 1/4 of the Sandwhich (95 calories)
12 PM - 1/4 of the Sandwhich (95 calories)
3 PM - 1/4 of the Sandwhich (95 calories)
5 PM - 1/4 of the Sandwhich + Glass of Milk (245 calories)

about 600-800 calories I day I plan to intake.

I'm going to be drinking about 12-16 glasses of water a day.

But I'll be working out 2 hours a day doing ellipticals (my knee is injured can't treadmill).1 hour on ellipticals and biking, 1 hour on working out upper body and toning it. Pushups, crunches, light weight lifting.

Working out 7 days a week.



I want to lose as much weight as possible, within atleast 2 months. I want to go from 155 to 125. Is it possible? If I workout hard and drink water and workout 2 hours a day?


And when should I workout? I usually work out from 7-9 PM... which is late.

Would it be better working out from 3-5 PM?

Also, to make the sandwhich not bland I'll throw in a tomato, cucumber, mushrooms or something with it/on it.


45 Minutes of Elliptical - Elliptical Trainer: general 502
15 Minutes of Bicycling (stationary) - Bicycling, Stationery: vigorous 195

I'll be in my cardiovascular range of 160-170 BPM.

30 Minutes of Weight Lifting - Weight Lifting: general 112
30 Minutes of Push ups, Situps, Crunches, Jumping Jacks - Aerobics? - 100-200 calories?

Burning maybe 1000-1500 calories a day in workouts? Not sure how much because I'll be doing it in a cardiovascular range where I'm at 160-170 BPM.

Also with working out between each time how long should I rest and stretch? 5 Minutes?

7000 - 10,500 Calories burnt a week in workouts
30,000 - 45,000 Calories burnt a month in workouts

For weight lifting I think I'm going to switch off in upper body and lower body.

Doing really light weight lifting.

I want to become LEAN not muscular. I want to lose fat and become lean where you can see my muscles and such.

 

[getgoin]

Not good, at all. You should not cut your calories more than 1000 calories per day. That means - don't go below 1300, and the 400 to 600 calories falls well below that. Plus without the protien intake you WILL loose muscle, no matter what you lift. So with the calorie cut your talking about and the lack of protien you body will shift into starvation mode and start to consume itself. The easiest thing for the body to feed on is muscle, so not only will you body loose muscle from a lack of protien but also a lack of calories, another words, twice as fast. Also you won't have the energy to workout like you described. You'll get lean alright, Gandi lean, sickly and frail. You'll look like an bullimic on a anorexic diet. If you want to loose fat, eat. Eat right with a good balance, with food that will help. Eat six times a day and drink water. Take a supplement, something to enhance your metabolism, but eat.

 

[aevans410]

Google "calorie intake calculators" and crunch some numbers. If I may make a recommendation though, you should cycle your workout efforts. The first 6-8 weeks, work out heavy to gain a little muscle. This may seem contradictory to what you want at first, but consider this. For every pound of muscle you gain, you burn 50 more calories a day! I checked a calculator, you need 2619 calories a day to maintain your current weight. Try to eat 1700-2200 calories a day and up your protein intake. Use powders if you have to. Try to eat at least 100 grams a day, upwards of 155 if you can. Remember, really big muscular guys have trained for growth most of their adult life. The only other thing I would be afraid of is over training. I use this split

Day 1 - Chest/Triceps
Day 2- Back/Biceps
Day 3 - Shoulders/legs
one to two days off then repeat.
Cardio 5-6 days a week