Mcnutt
Applying Gnome
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« on: February 05, 2012, 08:40:42 AM » |
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Hi everyone,
This is my first time posting on the site. I am currently trying to loose the body fat and then will focus on the muscle building. I'm a 34 year old male 6'3" tall and weighed in at 212 pounds. I have currently dropped down to 197 pounds in the past 3 weeks through calorie counting and 30 min of daily cardio on the treadmill. The calorie counter I'm using is an app on my I pad called fitness pal, it seems to be really good I'm just not 100% sure that the calories calculated is correct for me to be able to achieve my goal weight of 190 pounds without being mal nourished. It currently has me at 1400 calories a day does this sound right? Also is 190 a good weight for a 6'3" male? Or does it sound to thin or to heavy? I'm fairly new to this so i could use some help.
Thanks in advance
Darcy
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raul4pk
We push forward like a breath exhealed from the earth, with viguour in our hearts and one goal inside
Bulking Gnome
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Posts: 608
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« Reply #1 on: February 05, 2012, 09:26:23 AM » |
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Hi , first of all welcome to the forum! it's nice having you around here. You should calculate your optimal calorie intake with the calorie calculator on scooby's website and select your goal. It will tell you exactly the ammount of calories you can have in a day without losing any muscle. Reducing your caloric intake is a great way to lose fat but if you reduce them too drastic you will end up losing muscle and nobody wants that. As for the second question i would go for 180. Good luck! and i hope my advice was helpfull.
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hooahfries
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« Reply #2 on: February 05, 2012, 10:52:40 AM » |
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First question: 1400 kcals for most healthy males would put them at under BMR, which you should never consume under unless you are under supervision of a physician or something, as it may lead to problems if done long term. You are one of the bigger folks, and you are active, so you'd definetly be burning 2500-3500 kcals a day. Calculate your needs using the katch Mcardle or the mifflin equation (look her up on google), don't use the Harris Benedict formula unless you are very lean. Times this by the activity multiplier then subtract about 20% for the fat loss, eat .7g-1g protein per pound a day, .5g fat per pound a day, and rest carbs. Make most of your consumption lean meats or just meats, nuts, legumes, veggies, fruits, dairy, and whole grains, with some room (10-20% budget 1-3 times a week) for some 'discretion' (ice cream, Twinkies, donuts), don't go off the deep end though.
2) Aim for 180, but if your not happy still, then do a recomp for a few months, and then go slow, clean bulk.
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I have beat orthorexia, bulimia, depression, obesity, binge eating disorder, etc. I don't give a damn what you think, I am the master, I have powers, I have the force. May all food nazi's go away or shut up, you are problematic. The enemy of good is perfection, be forever flexible, but conservative.
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Mcnutt
Applying Gnome
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Posts: 2
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« Reply #3 on: February 05, 2012, 07:17:21 PM » |
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Wicked!! Thanks guys. I just did a recalculation an it looks like I was starving myself thanks to a shitty app for my I pad. I now see why I dropped down to 197 Lbs and have been stuck there fr the last 2 and a half weeks. I bumped up the calorie's to 2100 to start for now and we will see where we are in a week or so. I'm not sure how I'm going to keep my wife away from me once I figure this all out and get all sexy.......lol  |
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hooahfries
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« Reply #4 on: February 05, 2012, 09:52:50 PM » |
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May I recommendation of eating maintenance for a week or two, to reboot metabolism... You may see a fair increase in weight, but this will be m mostly water weight and glycogen, best for the long run.
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I have beat orthorexia, bulimia, depression, obesity, binge eating disorder, etc. I don't give a damn what you think, I am the master, I have powers, I have the force. May all food nazi's go away or shut up, you are problematic. The enemy of good is perfection, be forever flexible, but conservative.
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raul4pk
We push forward like a breath exhealed from the earth, with viguour in our hearts and one goal inside
Bulking Gnome
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« Reply #5 on: February 06, 2012, 01:32:10 AM » |
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Why would you want to keep your wife away lol
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Zer0
Applying Gnome
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« Reply #6 on: February 06, 2012, 03:37:49 AM » |
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It's a joke, Raul. Haha.
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