I'm back!!!! Question on Calorie Intake vs. Workout regime
Wow, it's been a long time since I've been here. Glad to see everyone still on the board still sharing positive advice, etc.
I am 6'6" - 245 - 15% bodyfat.
Workout - I hadn't hit the weights more than once a week for the past 2 years. It's been 8 years since I was hitting it 5 days a week. I play basketball 4 days a week, 1 hour at a time, very competitively so cardio isn't an issue. I'm now implimenting strength training as well because I SOOO miss the feeling of having mass and feeling strong.
Question - How many calories should I be taking in per day? I'm currently right at 2500....
breakfast - shey shake with lowfat milk
9am - protein bar and shake
noon - turkey sandwhich, no mayo, just meat, veggies mustard and bread
3 pm - protein bar
6 pm - 1 1/2 cups brown rice, protein in meat form and vegetables.
What should I be taking in to ensure I'm allowing for growth while not putting on weight? I obviously have body fat to lose but don't mind not losing lbs. if I can just re-shape.
First, everyone on the boards wants to lose fat and gain muscle. Your best bet is to pick one or the other. Since your body fat is decently high, I'd suggest losing some first.
Next, caloric intake varies drastically by the individual. Just pick a number to start with and go from there. If you're losing too much, add a few hundred more cals and vice versa.
I like a 40/30/30 carb/protein/fat ratio for year round leanness. So, if you started with 2800 cals, that would give you 210 grams of protein per day.
Last, eat more real food. Protein bars and shakes shouldn't make up the majority of the things you put in your mouth.
"In any contest between power and patience, bet on patience."
"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
I believe in 100-200 g of carbs per day and 40-60 g of protein per meal per day. Add in some goo fatsm (1-2 tablepoons/day) whenever I want to get rid of some serious fat.
"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.
Thanks guys. You are right - losing fat and gaining muscle is a pretty neat concept - just a little hard to do.
I find that now that I picked up lifting again last week at a serious level my hunger is out of control; which is why I stopped lifting a year or so ago...., cardio doesn't make me hungry...lifting makes me want to eat a cow.
I'm going to go with feel on this one like you all stated..., it's a great way to go.
AM - whole grain english muffin with 2 tsp peanut butter
Lunch - Veggie sandwich
Supper - 2 chicken breast, 1 cup of cous cous and greens.
Before bed, 40 grams of protein with lowfat milk before bedtime.
Today was just cardio so tomorrow will look more like this after an hour of rigorous arms, chest and back.
AM - Protein Shake
Lunch - 2 can tuna, 10 crackers
afternoon - 2 hardboiled eggs
Mid PM - Protein Shake and mixed nuts (3 oz.)
Supper - 12 ounce steak, salad