how many calories should i be eating?
So I really need to drop some fat and it seems like nothing is working. I weight train 6 times a week and try to do 45-60 minutes of cardio per day. I like doing cardio, so please do not suggest that I do less. I need to know how low my calorie intake can possibly go with that much activity, without under eating! I want to get ripped so badly…ugh, so impatient.
October 29, 2009 at 5:57 pm
What is your daily caloric intake? What, on average, is your caloric breakdown between protien, carbs and fat?
October 29, 2009 at 7:25 pm
Well if we use the scientific formula to figure out your BMR and then calculate your activity level, we would assume that you’re burning between 2500 - 2700 hundred calories a day. Using these results I would say that you’d want to take in around 1500 - 1700 calories a day to, not only put you in a caloric deficit, but to also supply you with enough energy for your workouts. As far as your macronutrient ratios go, I would start out with a 40/40/20 ratio, or something around that area give or take, and adjust the ratios based on your results. If you’re not leaning out, you can change the ratios to reduce your carb intakes. I’ve seen people lean out using that breakdown, and I’ve seen people who have had to go extremely low with their carb intake. Everybody’s body reacts differently and there’s really not one single diet that works for everyone the same. Also focus on your energy lvls. If you go lower on the carbs and you feel sluggish you’ll need to throw in some higher carb days to replenish that muscle glycogen. Also, as far as your cardio goes, I’m assuming that you’re doing more ’steady state’ cardio if you’re doing 45-60 minutes a day. I would really suggest trying more HIIT training. I think that small change will make a great impact on that stubborn bf% that just won’t go away.