216 (lbs) how many cals?
whats up guys,ive been weight traing for the past three months now,i went from 247 lbs to 216 to date.im 5ft "11 1/2 can u guys more or less give me an idea of how many calories i should intake?im kind of scared to lose or burn out the muscle ive already gained.i make sure i take my protiene every wrkout,and i eat as clean as possible,but im not sure if i should up my calories or not. ill get from 1500 to 2000 calories,im still 216 lbs my goal is 200lbs or 205lbs any advice is appreciated.:biggthumpup:
those calories are way too low for somebody over 200 pounds...upping the calories and keeping protein high will help you preserve muscle mass.
I'm about 185lb - 6' tall and fairly lean... 12% ish?
I find for me 3000 cals a day is *just* above my maintenance with 3 days a week weights and 2-3 days a week cardio.
If you are looking to lose weight I would say start at 2800 or so with a little bit of cardio and see how that goes. Lots of those cals should be from lean protein and stick to veggies more so than fruit. Carbs are not a bad thing but should be in moderation and whole grain type (complex) carbs are usually best.
If you don't lose weight in a week or 2 then drop it another 200 cals.
Your calorie intake is way too low for someone weighing 216 pounds. You should be consuming at least 4000 calories per day. You need enough to keep building lean muscle mass and to avoid losing what you've worked hard to earn.
1. Take a look at what you are eating.
a. are you eating regularly throughout the day (grazing)?
b. are your portions 'big' enough at each meal?
c. go back and recalculate what you need more of regarding proteins, carbs and fats.
^^ Maybe you should read his post first and notice that he is trying to lose weight.
I love how everyone who assumes someone wants to bulk *must* eat 4000+cals per day. It's just not the case. I can gain weight at a touch over 3000 and at 4000 I would gain more but a lot would be fat as well.
If you are 250lb mostly muscle then yes, 4000+ is probably right for you.... but for someone who is 150lb and lean or 200lb and fat.... well it will be different for them... it's different for everyone!!!
Sorry for my rant.
make sure to get some good fats from walnuts and salmon, since they will support you reaching your goal !!
You are also right that everyone is different. What may work for you, iron_worker may not even work for MIKEY28. So why not try 4000 calories? It just may work for MIKEY28!
There is no way he will ever lose fat at 4000+ cals unless he is running marathons or doing the iron man or something. If your goal is actually to lose fat while gaining muscle (very hard to do at any sort of appreciable rate) then you have to pretty much be right on your maintenance level of cals I would say.
1. Cardio: interval training .... Look at the awesome physiques sprinters have, resulting from interval cardio training. Cardio doesn't have to be marathons or the stepper, treadmill ....
2. Being in a calorie deficient state puts you in a catabolic state and no supplements will help you either.
Mikey, why don't you visit a sport dietician?
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