Beginner having trouble - weight loss
I'm new to all this and am currently trying to tone up my body and get leaner, but am having lots of trouble doing so. I'm currently 25 years old at 6'0, 210 lbs.
I was wondering if anyone could give me input on the calories/fat/carbs I should be intaking daily. I've seen ranges anywhere from 1,800 - 2,600 recommended calories online, and just as wide ones on fat/everything else, and am very confused.
Over the last 3-4 weeks I've been averaging about 2,200 calories daily, and about 60g of fat. I've been running between 2-4 miles 3-4 times a week, and lifting twice weekly. However, after only losing a couple of pounds I gained it all back somehow - I am at my wits end as to why. It seems like I've put in a decent amount of work for little to no result.
Would anyone be able to give me some feedback as to what sort of diet changes I should be working towards? I know I'm not going to have a super body any time soon but I'd like to just get the chub off and get a bit leaner. I'm willing to put in the work to get there, just confused as to where to go from here.
Thanks very much everyone
2200 calories a day should be good at your weight. Do your clothes feel loser?
Would you mind mentioning the time you are doing your exercise and diet? Losing weight is not easy and the result varies from people. There are people who easily lose weight, and there are those who need to exert extra effort to lose weight. Also, please try changing your routine. There are lists of exercises that you can try. Maybe what you are currently doing is not that effective. You can research in the internet for the best exercise and diet to drop off extra pounds. Good luck, and never give up.
60 grams of fat per 2200 calories is a bit high. At that caloric content, 20% of your calories from fat would be about 49. My advice is to figure out your BMR, add the needed calories for activity level (Harris-Bendedict coefficient), then subtract 500 for a starting point. Divide those calories into 30% protein/50% carbs/20% fat, and you should have a good idea of where to start. Using your stats and if you work out about 3 times per week, that gives you 2913, minus the 500 is a goal of about 2413 calories per day. Your macronutrient ratio would then be:
181 grams protein
301 grams carbs
53 grams fat
If you work out more than 3 times per week you would need to bump this, but these are a good starting point. -EK
Thanks for the responses. My clothes definitely don't feel looser at all. I'm usually running at nights 2-4 miles, alternating between around 7.5 mph and 5 mph.
I've started using FitDay to help me keep better track of things and will aim, I'll aim for the values you gave me EKNight!
If you can you should start up a meal plan to keep things consistent day to day. That way you know you will hit your required values and it's one less variable to consider when/if you haven't lost weight.
How much are you sleeping?
Do you feel overtrained?
Are you taking any supplements?
Drinking lots of water?
I think Iron Worker might have your answer. Drink loads of water with a good diet. It's hard to do in the colder weather, but you have to essentially force yourself.
1.keep ur carbs to about 60-66g or below a day
2. dont just do cardio add about 2 weight training days
3. eat right and stay motivated
I think losing weight is not that impossible as more people think, it can be done by your desire towards your goals to achieved..
Seems that lowering your daily fat intake and increasing the frequency of weight training should really boost your program. Your calories should be good at 2000-2200. Remember, in order to increase your metabolic rate you must increase your lean muscle mass which is done through weight training.
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