First diet... need help

[BigMasaBarto]

Hey guys and gals, I am in the process of constructing my first cutting diet. While the other posts have been extremely helpful, there is one fundamental part that I cannot seem to hash out: how to determine my maintainance cals. Here is a little about me:

6'4", 280lbs, no idea bf%, but thinking somewhere around 30%.

For aerobic, I have been walking outside 6 days a week for 45min at 4.5mph (Gyms in London are too expensive for a student on study abroad). However, I will be going home in a month's time and want to form a diet so I can kick off some weightloss when I get back. At home, I have a gym so I plan on getting on the elliptical machine 5-6 days a week for 45 minutes as well.

I would like to set a goal of 30 lbs from the start in September to Christmas. However, if anyone feels this is unreasonable, then I would gladly take any advice. In the past, I weighed 360lbs and was huge, but through dedication and cardio overload, I was able to drop down to as little as 220lbs. However, I didn't really get my diet in gear, nor worked to build muscle after I cut down, so it has slowly been creeping back on me. Also, I really did not keep the alcohol in check (My college is a huge party school), which compounded the problem. Now that I am out of a dorm and have my own kitchen, I really want to re-focus with a solid diet and make this hapen.

So, if anyone can share how to calculate your maintainance cals, as well as how to alter them for weightloss, I will then construct a diet and post that here as well for critical analysis. Thanks very much,

Barto

[BigMasaBarto]

Oops, forgot to put my age. 21 years old. Also, I think my bf estimate might be a bit high, but that might just be me being optimistic :-D

[audis4]

Google the harris benedict formula, this will give you the info you need to find your maintenance cals.

By a heart rate monitor and stay between 65-70% of your heart rate (220-age * .65 or .7) for 45-60 min on an empty stomach.

Throw your diet up on the board so we can critique.

[BigMasaBarto]

thanks... will get on that asap!

[BigMasaBarto]

Ok, so I utilized a sweet website for the Harris Benedict Formula: Harris Benedict formula

To find that while I am in London, my maintainance cals come to around 3705 per day, and when I get home and can hit the gym hard, closer to 4177.405.

Now, having figured that out, what kind of %'age reduction in daily cals should I shoot for to obtain solid weight loss? The website recomended 10-20% reduction. Should I try to reduce more than that, or is that a good start. Just would like to know so I can have a final cal count to build my diet on.

[FranKieC]

Ok, so I utilized a sweet website for the Harris Benedict Formula: Harris Benedict formula

To find that while I am in London, my maintainance cals come to around 3705 per day, and when I get home and can hit the gym hard, closer to 4177.405.

Now, having figured that out, what kind of %'age reduction in daily cals should I shoot for to obtain solid weight loss? The website recomended 10-20% reduction. Should I try to reduce more than that, or is that a good start. Just would like to know so I can have a final cal count to build my diet on.

5-600 cals under maintanance

[audis4]

I'm almost positive you drop 500 cals under maintenance to drop about 1 lbs. of body fat each week....1,000 to drop 2 lbs. etc.

[BigMasaBarto]

Thanks a lot guys... I will begin to construct my diet, and then post it on here.

Cheers!

[audis4]

No problem buddy, glad I could help!
Ya, post that bad boy on here asap.
Good luck.