Help please

RoyBeck

Things have gone a bit stale and need some help. I'm 34, 245 lbs, 5ft10 go gym 2/3 times a week. Interested in hearing how many calories people think I should be eating?

I'm looking to lose a steady lb per week as an average.

Also looking for friends so if a dedicated guy from London is your thing add me!

Thanks guys n gals.

cmriverside

Enter your goals into the goal section and eat what it tells you.

When you exercise, enter that into the Exercise tab and eat some or all of those calories earned by exercise.

It works. You can safely lose up to 2 pounds per week at your weight, so you can set it to that if you think it will be tolerable for you.

Log every single thing you eat. Stick with it and you'll succeed.

RoyBeck

Does 2200 sound too low for me if I change it to 1.5 lbs per week?

RoyBeck

2 lbs per week reduced it to 1890 per day. Don't think I could cope with that.

Ready2Rock206

RoyBeck wrote: »

2 lbs per week reduced it to 1890 per day. Don't think I could cope with that.

So start with the 2200 for 1.5 per week or even go for 1 lb per week. If you don't think you can be successful at the lower calories then nothing wrong with starting with a less aggressive goal. You don't get bonus points for torturing yourself. Besides if you're miserable you're less likely to stick with it.

MegaMooseEsq

Yeah, I've seen a lot of talk around here about tapering off weight loss when you get closer to your goal, but not a lot about tapering ON weight loss. Even if you start off losing less than a pound a week, you'll get to your goal eventually, and chances are, the weight loss will pick up as you adjust. The name of the game is sustainability.

CattOfTheGarage

MegaMooseEsq wrote: »

Yeah, I've seen a lot of talk around here about tapering off weight loss when you get closer to your goal, but not a lot about tapering ON weight loss.

Good point. I have seen it recommended a few times, usually in the shape of "start out just eating as you usually do and logging it, and after a few weeks start reducing it". Any time I get out of a deficit, I have to taper to get back in - whether I like it or not, even if I set my goal low, I won't hit it until I'm a couple of weeks in. When I look back at my calorie bar chart, I can see a clear taper effect.

kamac413

I guess the question I would have to ask is "What kind of a workout are you doing at the gym"? If you are solely weightlifting then you've probably stalled because muscle gain is weight in itself. BUT ... it's good weight to gain. Muscle is metabolically more active than fat so the more muscle you have, the more calories you burn in the course of the day. Yay!!
As for cardio, don't waste your time with an hour on the treadmill (complete time waster) , do HIIT (High Intensity Training). It is the fat blaster master and basically the only way to gain muscle and lose fat simultaneously.

I will recommend this to you: 2 days of weightlifting a week (lift heavy), 2 days of HIIT on days you are not weightlifting (it's hard and totally exhausting if you are doing it right), then throw in a couple of days of 30 mins of cardio in the aerobic zone (weightlifting days perhaps). Hikes are great cardio workouts (I think of it as nature mediation). Lastly, don't get into the habit of eating all your exercise calories. Eat half of them on weightlifting days only.

Then be patient. Plateaus happen. You can find plenty of information on HIIT online. Good Luck RoyBeck

MegaMooseEsq

CattOfTheGarage wrote: »

Good point. I have seen it recommended a few times, usually in the shape of "start out just eating as you usually do and logging it, and after a few weeks start reducing it". Any time I get out of a deficit, I have to taper to get back in - whether I like it or not, even if I set my goal low, I won't hit it until I'm a couple of weeks in. When I look back at my calorie bar chart, I can see a clear taper effect.

I spent a full six months eating as usual and logging, so I'm definitely a proponent of this method. But it has made it pretty easy to cut back, as I'm quite confident in my logging now!

sollyn23l2

I agree you should try 2200 calories for a while, see if that works for you, and if it does, great! If not, then move your calories up or down as you need to.

rmgnow

2200 is a fine start.
Eat back your exercise calories - of course be conservative when logging them
If you want to stay aggressive recomp and around 200 lbs