calories in vs calories out

[CHEVYMAN646]

need some help with the amount of calories i need to be eating. i am primarily interested in losing some weight (fat). i'm 6' 2"-3", about 252pds, and i would guess high 20's(28 or so) on b/f%. i am currently lifting 4 times a week, with 4-5 days of cardio 30-40 mins a day. i have decent strength, nothing to brag about of course, but not a weakling either. i would like to keep what muscle i have, but realize i am going to lose some while losing the fat. my current diet is questionable, thus the reason for the thread. it looks something close to this if i figured right:

Meal #1- 370 cals/ 18pro./ 24carbs/ 20fats

Meal #2- 220 cals/ 50pro/ 3 carbs/ 0 fats(isopure shake)

Meal#3- 365 cals/ 60 pro/ 28 carbs/ 5 fats

Meal#4- same as #2/ or 190cals/ 20 pro/ 5carb/ 6fat (protien bar)

Meal#5- 500 cals/ 60 pro/ 21 carb/ 6.5 fats

Meal#6- 160 cals/ 26 pro/ 15carb/ 3 fats

Total- 1825 cals/ 235 pro/ 100 carbs/ 41 fats (approximates of course)
the shake/ bar will be hard to change for real food due to my work schedule. am i way undershooting my calorie intake? or will i be safe if i am primarily interested in cutting the fat fast?
oh yeah, i am not taking any gear, just hydroxycut h.c.,and animal pacs, plus flax seed oil 3 times daily. sorry for the rambling on!

[Abenaki Blood]

(Hey not to jack your thread but do you have the fullsize image of your avatar and could I have it, I love the picture!!!)

Um good luck with your diet, it seems healthy enough while trying to lose weight and maintain your muscle.

[IronAdam]

need some help with the amount of calories i need to be eating. i am primarily interested in losing some weight (fat). i'm 6' 2"-3", about 252pds, and i would guess high 20's(28 or so) on b/f%. i am currently lifting 4 times a week, with 4-5 days of cardio 30-40 mins a day. i have decent strength, nothing to brag about of course, but not a weakling either. i would like to keep what muscle i have, but realize i am going to lose some while losing the fat. my current diet is questionable, thus the reason for the thread. it looks something close to this if i figured right:

Meal #1- 370 cals/ 18pro./ 24carbs/ 20fats Pro is too low, don't mix carbs and fats either

Meal #2- 220 cals/ 50pro/ 3 carbs/ 0 fats(isopure shake) If you need the shake here add some almonds in for their fat

Meal#3- 365 cals/ 60 pro/ 28 carbs/ 5 fats thats a ton of protein for one meal whats it consist of?

Meal#4- same as #2/ or 190cals/ 20 pro/ 5carb/ 6fat (protien bar) The majority of protein bars are filled with shit and the labels contain misleading info, try to get something else in here like an RTD shake or your own whey shake with some an ounce of almonds thats 15g fat and 46g pro

Meal#5- 500 cals/ 60 pro/ 21 carb/ 6.5 fats same thing, what is this meal made of?

Meal#6- 160 cals/ 26 pro/ 15carb/ 3 fats last meal of the night you want protein/fats think steak or salmon or flax oil w/ veggies etc.

Total- 1825 cals/ 235 pro/ 100 carbs/ 41 fats (approximates of course)
the shake/ bar will be hard to change for real food due to my work schedule. am i way undershooting my calorie intake? or will i be safe if i am primarily interested in cutting the fat fast?
oh yeah, i am not taking any gear, just hydroxycut h.c.,and animal pacs, plus flax seed oil 3 times daily. sorry for the rambling on!

For now...see bold. Cals should be more around 2700 on moderate level of activity days. Aim for a 40/20/40 ratio of protein/fat/carbs, adjust the ratio depending on how sensative you are to carbs. Have you read all of the sticky's yet? You should be able to construct a pretty good diet just from the info in the stickys.

[ChaoticLifter]

Did you just start this diet all of a sudden and drop all the bad foods that you may have been eating?

What do your meals actually consist of now? (list them and the exact cal and do not guess since you are cutting.

Try starting out at around 3000 cal a day and them drop them by 250 cal a week. (try to lose no more then two pounds a week) if u are, then bumb up a little. You may be too low to start out with thats just my opinion.

Also, How fast do u want to drop weight? Slow cutter=less muscle loss
moderate cutter= more muscle
loss,more fat loss
fast cutter=be ready for summer but look like a bag of bones.

[johnmacdan]

There are websites out there that calculate what you need at your current weight to stay the same. The one I used said to cut 500 per day off of that amount to lose 1lb a week (there was an explanation as to why 500). My example 6'4 255 (I don't think it asked if I worked out), 2900 to maintain, shooting for 2400. I'm typically around the 2000-2200 mark with a breakdown of 50/30/20 for protein/carb/fat. This is working for me, but someone may have a more optimal appraoch. GL.

[CHEVYMAN646]

yeah i tried to figure out the calories needed, but it seemed way to high to me. somewhere around 3265. just seemed high.
also thanks for your help,i adjusted the first and last meal to get on track. i am also going to throw in some almonds with the shake. (good suggestion never even thought about the nuts).
i addressed this yesterday but my post is now gone. maybe i screwed it up somehow. anyway thanks again for the advice everyone.
avatar pic from mht wheels website , just look them up and go to the wallpaper page.

[AandF6969]

You should detail your meals to show what foods youre eating.