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  • Calories-Getting on the right track

    Discussion in 'Diet & Nutrition' started by masoven4u, Oct 17, 2012.

    1. masoven4u

      masoven4u Well-Known Member

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      Ok, first let me start off by saying this is my very first post so try to be understanding of any ignorance I have in regards to other threads that are similar or forum "usage". I have acquired quite a good bit of information and tips from this site within the past few months but I decided I'd like to get some opinions regarding my own personal training/nutrition. I started out about 6 months ago lifting regularly (4-5 times per week, cardio 2-3 times) and I will say I have seen some nice results. I went from around 148 to my current weight of 165 without putting on to much fat. My main question/ issue I have currently is calculating my maintainence requirements nutriton wise so I can move forward and add calories accordingly. Every site/ formula I use tends to give me very different answers from 2200 calories all the way up to 2850 for maintanence. I know everyone is different and most cases its trial and error to see where you fit in, but on the flip side I dont want to continue to eat 3200-3300 calories/day and gain excess fat because of too much of a caloric surplus. and yes, before anyone posts it, I have seen the main thread of calulating calories and macronutrients and I used the formulas but Im still stuc on where i should be. My current job as a health insurance/life insurance rep is not very active (desk job) yet i do excersise 5 times a week with heavy lifting for an hour or so. My daily nutrition is spot on in my opinion as far as healthy calorie dense foods (chicken, eggs, milk, almond butter, whole grain bread, bananas, brocoli, oatmeal, ect.)...My goal weight is 185, and id estimate im between 10-13 percent bodyfat currently. Any help would be appreciated and sorry for the long post.

       
    2. ismiju

      ismiju Well-Known Member

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      Calories-Getting on the right track

      What is your current caloric intake and what is the delta in your weight over the past two weeks?

      Also, what is the macronutrient composition of your current diet?
       
    3. baletki

      baletki Well-Known Member

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      Calories-Getting on the right track

      For the past week I have been eating around 3200 calories, delta in weight over past two weeks Im assuming means change, which would be about 2.5 lbs give or take....and my ratio as of late varries a bit but is usally is around 40/40/20 or 35/40/25 but like i said it varries depending on if I have steak that day or chicken considering the differnce in fat/saturated fats and calories of the two
       
    4. masoven4u

      masoven4u Well-Known Member

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      Calories-Getting on the right track

      Reduce intake to ~3,000 calories per day, monitor weight gain, and adjust if you're not gaining between 1 and 2 pounds every two weeks.

      Don't use ratios to determine macronutrient intake, as they do not take into account physiological sufficiency. Rather, set protein intake to ~1 gram per pound of lean body mass and dietary fat intake to ~0.45 grams per pound of bodyweight. Compose the remainder of your caloric intake from carbs and additional protein and fat, per your preference.

      Also, be mindful of food selections to ensure micronutrient sufficiency.
       
    5. masoven4u

      masoven4u Well-Known Member

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      Calories-Getting on the right track

      I would say reduce your calories to 2800-3000 at least, depending on how quickly you want to bulk. You want to aim for at least 2 pounds of muscle per month, though since you have only been training for a few months, 4-5/month will be more likely. In this case you will want a 2500 calorie surplus every week, approx. +500 calories per lifting day.

      You can calculate your maintenance here:
      http://www.1percentedge.com/ifcalc/
       
    6. masoven4u

      masoven4u Well-Known Member

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      Calories-Getting on the right track

      I have been noticing i have been consuming almost 300g protein per day not even trying, just between eggs, milk, chicken, steak...is that bad or just wasteful?
       
    7. herunder88

      herunder88 Well-Known Member

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      Calories-Getting on the right track

      It's only bad if excessive protein causes deficiencies elsewhere (specifically dietary fat or micronutrients), or you have a preexisting medical condition that large amounts of protein would exacerbate. Otherwise it's fine.
       
    8. crormaSoila18

      crormaSoila18 Well-Known Member

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      Calories-Getting on the right track

      It's neither good nor bad, as long as the intake doesn't displace other nutrients.
       
    9. emininojiq

      emininojiq Well-Known Member

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      Calories-Getting on the right track

      I have been getting right around 80g of fat, 300g carbs, 300 protein
       
    10. herunder88

      herunder88 Well-Known Member

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      Calories-Getting on the right track

      As long as you enjoy that intake pattern, it's fine.
       

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