Help with calorie goal and determining best workout

blainepoe

I'm just trying to figure out the best plan for me.

Here are my stats:

Male, CW: 315, Age: 32 (for another week), GW: 250 (for now), BF%: 38 (according to handheld Omron), Height: 5'10.

My activity is between sedentary and light so I've been using sedentary in calcs. I spend a lot of time on my feet taking care of my kids all week and at the shooting range once a week. I work out 1 to 2 hours per week doing a variety of calisthenics, heavy bag work, and intense anaerobic stress drills (Krav Maga School - Israeli Martial Arts).

My goal is to lose between 1 and 1.5 pounds per week while losing minimal lean body mass, gain endurance and strength, but not "bulk" so much as tone. Explosive speed and power is most important to me, and core strength is important for most of our techniques.

I have two major questions: What should my starting daily calorie count be? I have used the calculators, but do my goals and obesity change my approach - I have a number I've been using, but I want to make sure I'm on track with a second opinion? Also, what is the best use of my time for adding another hour or two of workouts per week? Cardio? Lifting? What kind? I am not currently a gym member, but am looking at joining soon. I have not done weight lifting since high school so I'd have to get up to speed.

Sorry for the long post, and thanks in advance for any insight!
~Joe

ChrysalisCove

Use TDEE-20% for your weight loss goal, it already accounts for activity level & is a healthy sustainable rate of weightloss. To protect lean mass, try increasing your protein to 40% or .8-.9g/lb

Focus on weight training & isometric exercises. HIIT cardio a couple times a week.

laurie04427

This calculator is handy for finding the numbers:

http://scoobysworkshop.com/calorie-calculator/

Helloitsdan

I'm just trying to figure out the best plan for me.

Here are my stats:

Male, CW: 315, Age: 32 (for another week), GW: 250 (for now), BF%: 38 (according to handheld Omron), Height: 5'10.

BMR Katch McArdle 2287
TDEE 3145

LBM 195lbs
FBM 120lbs

BMI appx 45 or Obese III

IMO you should cycle the calories as such:

Training days 2500calories
Rest days 2000calories

Every 3 weeks you bump calories up to 3000 for the whole week without changing your routine.

Daily you should be eating NO LESS than 200g protein.
Get it from multiple sources including high quality whey.
I prefer Ultra Peptide 2.0 but my friends over at MGN are running a special where you get whey iso for $7 a pound!
Use coupon code SUPERHUMAN.
Grab the unflavored so you can add it to anything!

Essential fats should sit around 70g

Carbs bring up the rear and should be placed around the training only.

Supplemental influences should come from multivitamin, high quality fish oil and Vitamin D (depending on your current bloodwork).
In regards to fish oil I personally use Nordic Naturals. You'll want to grab a big bottle since you'll need doses starting at 2.5-4g of DHA.

If you have issues with digestion, check out VSL#3 and go through 1 course.
This generally sets things straight.

You'll want to buy a tape measurer and monitor your waist weekly.
Weight may fluctuate up and down so don't get frustrated if you go up albs in 1 week, down 1 the next then up 5 the following.
If fat is coming off, you're doing it right.

Hope this helps!

Please send a friend request.

SezxyStef

Lets make this simple.

You want to lose fat and keep what muscle you have...

Eat at a reasonable deficet which according to scooby is about 2900 calories a day...(I personally find scooby high as it gives me personally 200 more calories a day than I should be eating) so eat around 2500-2900 calories a day period.

Eat your protien...at least 180g (guess) a day. I manage 120g without powders or bars...with 1600 calories so surely you can manage 180-200g with almost 2x the calories. Make sure you are getting in fats...

Start a progressive load lifting program such as Starting strength or strong lifts...these are easy to follow...don't take up big blocks of time and work amazing. Starting strength book can be bought and strong lifts is free...just google it.

It's that simple...no need to cycle calories, add in powders or bars and if you are eating in a good way supplements aren't necessary either...

KISS principal.

ETA: buy a food scale and use it. Weigh your solids and measure your liquids otherwise how do you know what you are really eating. Log accurately...meaning try to use entries that do not start with "GENERIC" OR "HOMEMADE" and try to use entries that don't start with an * they are user entered. If you can't find an entry that is correct edit one and make it correct, if you can't find an entry without an * check to see if it is correct and the # of confirmations....last but not least if you make homemade food enter it in by ingrediant in the recipe database...esp if you use it over and over again.

terbusha

Hi, congrats on the 17 lb weight loss. That's a great start! It is important to have variety in your exercise routine. Mixing cardio, intervals, strength/resistance, and mobility. It helps to keep your body pushing and also to avoid boredom.

For the calorie level, everyone is different so it'll take some time to figure out your best calorie goal. Start somewhere close to your calculator result and give it a go for a week or 2. If you don't lose enough, you can drop it a bit. If you lose a lot, up your calories. Eventually you'll find your ideal calorie level for weight loss. The more calories you can eat while still losing weight, the better off you'll be, as you'll have more room to make adjustments down the road if you hit a plateau.

Allan

Lizzy622

For me, I just use the calories that MFP set for me (at sedentary) and eat back about 1/2 of my exercise (if I feel hungry). As far as exercise, do what you love. If you have activities you enjoy it makes it much easier to stick to the plan. I also mix things up a bit and try a new class or activity every once in a while. Be patient. This is most important especially if you are looking to lose fat and retain muscle.

blainepoe

Thanks so much to everybody for the insight. I have only lost 2-3 pounds in the last six week following a 2300-2500 calorie goal. I'm about 12 weeks in and had much more success at a higher calorie goal the six weeks prior (2500-2800). I am going to eat at maintenance for 4 days in an attempt to break the plateau, then return to a target between 2500 and 2800. I am also going to increase my protein. I have been eating 125-150 grams per day, but see this is probably not enough. I know all of this information may have changed some replies, but I didn't want to "taint" the responses. I will reassess after 2-4 weeks to see how I'm doing and how I feel.

I am currently at my lowest weight in about 8 years. At one point I had ballooned to about 350 pounds. I never diligently tracked my weight before, but I know I got down to 270 my freshman year of college in 1999/2000. I can't tell you how much better I feel eating better and working out hard again. It has been great. I am proud of the weight I've lost, and the discipline that I've had over the last 12 weeks. I'm in it for the long haul this time, but I think my body needs some a few days to reset.

Thanks again!