Caloric Intake

[TinyBeal]

Is there a number / formula that I should/can use to get an idea about how many calories, proteins, carbs and fats I should be in-taking?

I've read that I should not worry too much about Calories as long as they are good but I have also read that I should be very mindful.

I read that it should be a 40/40/20 ratio but that only helps so much.

I have so much to learn can someone point me in the right direction! I'm 290lbs with probably around 20-25% BF want to get that down a fairly substantial amount!

[--->>405<<---]

tiny welcome!

read this:
http://forums.steroid.com/showthread...g#.UL_-yoPedP8

good formula (rough estimate)

(LBM x 15) for u this is:

290 x .75(%LBM) = 217.5(lbs LBM)

217.5 x 15 = 3262cals

to cut subtract 500cals = 2762

40/40/20
276g pro
276g carbs
61g fat

[TinyBeal]

Thanks! Reading now

[TinyBeal]

ok so I read the thread found my TDEE.

Says 4004.85

That would mean based on the 300-500 rule that I should be consuming 3500 calories a day to cut. Is it just me or does that seem exceptionally high?

By the calculations set forth in those posts I should be in-taking 400g of protein and carbs and 90g of fat.

the numbers I used were 290 Lbs converted to kg = 131.5
6'2" converted to cm = 182.9

so my formula looks like this 66+1801.55+644.5-190.4 totalling 2321.65

2321.65 x 1.725 = 4004.85

[falco21]

That whole "Lightly Active, Active, Sedentary" thing is not 100% accurate. Use the lightly active or sedentary formula. Very active is A LOT more than just going to the gym or doing cardio every day of the week.

I always went with the lowest one and worked accordingly.

[--->>405<<---]

Tiny forget the tdee formula in the sticky. Thats why i already gave u a better formula.

Lbm x 15

I worked it out for u. Read my other post above.

Also how did u figure up ur bf%???

[TinyBeal]

Thanks 405 I will use your formula. Can I ask where the .75% comes from?

As for the BF% it was a really rough guesstimate. Another member in another post showed it to me

[--->>405<<---]

the .75 comes from ur estimated lean body mass.

think of it like this: ur body weight with fat and bone and muscle and everything = 100%

if 25% of that is fat then that leaves 75% of everything else. well LBM is just that, everything else other than the fat. so if ur 25%bf then u have 75% LBM

if u weigh 290lbs and 25% of that 290lbs is fat, then 75% of 290lbs is LBM. so:

290 x .75 = 217.5 lbs LBM

rough maintenance cals is LBM x 15

so 217.5 x 15 =3262cals (rough maintenance which is roughly how many cals u require to maintain ur weight). u want to lose fat so u create a deficit of cals. 500cals will give u a 3500cal deficit over the course of a week. it is widely accepted to lose 1 pound of fat u need to burn an extra 3500cals.. by creating a 500cal deficit this is accomplished.

so 3262 - 500 = 2762cals (the number of cals u should aim for each day)

a further deficit can be achieved thru cardio and weightlifting..

get it?

[TinyBeal]

Ya thanks I understand now. I appreciate the help!

[--->>405<<---]

Ya thanks I understand now. I appreciate the help!

no prob man. i would suggest u do one of 2 things: 1) post a pic of urself from the front with no shirt
2) google "BOD POD" and make an appointment and get ur bf% chekd!

u really wanna know accurately (or close to it) what ur LBM is not only to set up proper caloric amounts but also to monitor progress..

[TinyBeal]

I was going to post a pic first thing this morning but didnt have enough time. I will post one when I get home from work. As for the Bod Pod I looked it up looks like there is one semi-close to me that I will go to. I will let you know what it tells me when its done!

[--->>405<<---]

^^ good deal!

[TinyBeal]

Just a quick shot while I was at work to give you an idea.

[TinyBeal]

booked in for a bod pod test next tuesday. Kind of excited / nervous to see where i'm at.

[gbrice75]

Tough to say, looks like quite a bit of visceral fat to be honest. Roughly, low 30's.

[falco21]

Tough to say, looks like quite a bit of visceral fat to be honest. Roughly, low 30's.

I was just gonna say the same thing, low 30's possibly upper 20's, but more towards the 30 range.

[TinyBeal]

Well **** then, going to the gym to lift and do some cardio

[falco21]

90% of your results will happen in the kitchen. You can do all the lifting and cardio you'd like, but if your diet is not on par, you will not see results.

Dial in a strict diet that meets your requirements and stick to it. Combine that with a daily cardio session and compound lifts, and you will be well on your way. Everyone on this board is here to help, well at least most are. We all can help you get on your way and down the right path! Make it a lifestyle, not just a "diet".

[TinyBeal]

I am dialing it in as of yesterday I promise you that. I am gonna get things back under control

[Mostly-fat]

Hey I know you..



Just kidding but I'm in the same boat as you buddy eat clean and at a deficit and you'll be on your way to a lighter you.. Good luck man

[gbrice75]

Well **** then, going to the gym to lift and do some cardio

I am dialing it in as of yesterday I promise you that. I am gonna get things back under control

That's the spirit!!

[TinyBeal]

Well I had the worst work out of my life yesterday.

I felt like I lacked focus and energy. Is that just a lack of carbs?

I worked until 3pm went home and napped for a couple hours then went to the gym.

Did some back an bi's and cardio after and felt like my body would not co-operate.

Should I chalk this up to an adjustment period?

[gbrice75]

Well I had the worst work out of my life yesterday.

I felt like I lacked focus and energy. Is that just a lack of carbs?

I worked until 3pm went home and napped for a couple hours then went to the gym.

Did some back an bi's and cardio after and felt like my body would not co-operate.

Should I chalk this up to an adjustment period?

Possibly, but you could have just had a bad workout, plain and simple. It happens to all of us. You'll need to go a few more days and if those conditions persist, then you can start looking at making some adjustments.

[TinyBeal]

40/40/20
276g pro
276g carbs
61g fat

Those were the numbers that were estimated for me based on rough numbers

Here are the numbers that I consumed yesterday.

175g Protein
64.75g Fats
322g Carbs
2425 Calories

So take out the bread and increase protein intake and I should be pretty close to where I should be.

Booked my BF% Test in a bod pod for Tuesday at 8am. Looking forward to it so I can get some accurate numbers

[--->>405<<---]

I get bad workouts here and there too man. Last week i struggled to rep 275 x 5 on bench both days. This week i did 305 x 5 no prob. How it goes. Go figure!

Just keep going!!!