Calculating Fitness level to break through plateau

beachballbod

Hey all,
I'm a 5' 11", 25 year old male (270lbs) and I've been stuck around the 270-278 range for the last 3 weeks. As a result, I've been reviewing everything I can about my food and fitness choices thus far. I'm having trouble trying to figure out what I should set the activity level to. For the most part of the day, I just sit around. However, 3 days a week I do intensive strength training at the gym and 4 days a week I take Krav Maga lessons (super intensive fight training). Do I put it down as sedentary and then log the activity separate or try and guess what activity level I am? Feel free to redirect me if this isn't in the right section.

Thanks!

ladynocturne

According to your stats, 5'11" 270lbs 25yrs old:

You maintain your current weight on 2975 calories per day.

To lose 2lbs a week with zero exercise, you would need to consume 1975 calories.

If you exercise you would need to eat 1975+ exercise calories.

Is this close to what you're doing?

I would suggest leaving your settings at Sedentary and logging exercise.

beachballbod

I usually take in close to 2,000 calories as healthy as I can get it. However, since Krav and weight training both (according to Myfitnesspal) use up close to 1300 calories, I don't usually get anywhere near eating all of those calories(~2000+1300) in one day. How can you without just shoveling in fast food?

ladynocturne

I'd say MFP is over exaggerating a little for the Krav, I'd say maybe log 1000, does that sound more reasonable? I'm not sure how exhausting those sessions are.

I know a lot of people on this website have protein shakes they make that are upwards 1000 calories each to get enough calories. Maybe you can ask for recipes/search the forum.

I'm sure you can make a healthier cheese burger at home with sweet potato fries and ice cream for dessert than what you would get out. It's extremely important you get enough calories especially now that you're working out so hard, it would be such a shame for you to lose a lot of lean muscle mass.

You can also try the TDEE method:

http://www.fitnessfrog.com/calculators/tdee-calculator.html

Go here, put in your info (match as closely as you can to activity level, or take an average of two). Then subtract 1000 from the number it gives you, do not eat back your exercise calories in this case.

beachballbod

Oh, sorry. I may have made that a little confusing. I mean that on the days I do Krav and weights, the combined is 1300 calories (1,081 for krav and then around 350 for weights). I'll certainly give the TDEE calc a shot, thank you! That's a good idea to look into the protein shakes as well. I'll ask around the forums for recipes!