Recommended calore intake
 

I'm working on getting back in shape after a year of lazy drunkeness. I'm up 60lbs since this time last year :lame:. Right now I am 6' 290lbs. I do cardio in the morning 5-6 times a week between 20min - 45min sessions. Right now I work out 3-4 times a week. recovery after workouts has been slow 3-4days, but my diet has also been crap. I also work 4 10hr days, and send most of the day walking or standing. So thats where I am at now. I know the right foods to eat, just not sure how many calories I should be eating? My goal right now is to put on muscle while losing bodyfat... also I have been really lacking in energy, so if you know some good energy boosting foods that would be great :)

OK, got my I found the harris benedict formula and it said to eat 2900 calories, which I thought was a little high so I'm going to try to stay between 2400-2600 and see how that works out. So I have the diet, I have the protien, creatine, vitamins, & stimulants. but, having a hell of a time finding the motivation... I want to set a goals, but I don't know what direction I want to go, be it fat loss, muscle gain, or just getting "fit." SOO, while I do some self refection, What motivates YOU to keep moving forward on the darkest of days? :)

music :)

ahh yes music is great.. although i've been getting bored with most of my music since i've heard it all a million times.. But im really dig'n flogging molly and apocaliptia right now :)

Take notice of all the gorgeous women...
 

Because when you're in better shape than anyone on the block... you can have any woman you want!

That sure as hell motivates me... and I'm in the same boat you are. 4months ago I was 295 which was pretty pudgy for me at 6ft tall. Now I'm 254 and am working on loosing another 40 pounds or so of body fat. I'm not concerned with my pound-weight loss... but I am concerned with my fat loss. So I'm combining the scale with the tape measure. I've lost 5 inches off my waist, gained a half inch on my biceps, and my chest has gone up and down a couple times, but has pretty much stayed the same (however my man-tits are gone! And.. my Pecs are getting defined again).

I've definately slowed down on my weight loss though. I don't want to loose muscle. So I'm striving for a weight loss of about a pound and a half per week max. However, if I don't loose any weight one week, I don't care because I know the tape measure will show weight loss... and that's the weight loss I'm going for. Right now, I'm still a little too pudgy for the bodyfat calipers to be accurate.

Per the tape measure, I've gone from 40.5% bodyfat to 34%. My goal is 15%.

I'm doing the ketogenic diet and logging everything I eat on Fitday.com, thanks to the guys on this site for telling me about that site... and about the importance of logging everything I eat. When I get the totals at the end of the day... I'm always shocked!

I eat roughtly 3000 calories per day
Per Fitday, my monthly intake for Sept was
45% Protein 43% Fat 8% Carbs 4% Alcohol (I needs my beer)
Included in those #s is a Whey PWO shake, multivitamins, chromium piconoloate, acidopholis, Creatine, Fish Oil and Flaxseed oil.

I run 30 minutes of cardio twice a week
Do the Bill Starr 5x5 program

I could'nt be happier with the results.

Now don't get me wrong... I'm not giving advice... I'm a noobie and I'm not qualified. This is just what I've been doing... right or wrong.

Anyway... that's my 2 cents.:WEIGHT~13:

To be honest, I used to count calories while trying to lose weight but it is a total pain in the ass IMO. What I do is I eat 6 small meals per day spaced about 2-3 hours apart. I eat a portion of protein and a portion of carbs at each meal. I also eat a serving of veggies at each meal. I find it easier this way. A portion is the size of a clenched fist. The only supplements I am using is a multivitamin, whey powder, and 1/2tsp of citrulline malate prior to my exercise routine. The key to this is to lose weight by keeping food in your stomach which will keep your metabolism going at a steady rate. Combine this with an hour of resistance training and 30-45 minutes of HIIT 3-4 days a week. And be patient, it takes time to burn fat in a safe manner. 1-3 lbs per week is normal.

Note: This may work for some and not for others. I recommend advice from a licensed nutritionist. This is just an example of my daily food intake.