Advice on calorie intake / workout?

blitz2011

OK i have no idea what calories i should be taking in soi'm after some advice,

So far in my 10 weeks, i started off a 286 lbs, now im down to 248 lbs.
currently 248 lbs,
26 year old
Male
6'1

My exercise routeen was a bit patchy before xmas and then non-existant for 2weeks over xmas as i had the flu twice

Since the 5th jan i have been doing 6 days a week workout, alternating between 10k xtrainer (in about 32-38 mins) one night then
5x sets of:
20 bicurls(40 bs)
16 tricurls(40 lbs)
25 situps
20 pushups
0.5k xtrainer

i try to eat about 1200-1500 calories a day, mostly low fat noodles , veg and alot of tuna(in brine water) and healthy cereals.

Is that calorie count too much or too little and can anyone suggest improvements to my exercise routeen?.

Any help/advice appreciated.

Newfiedan

If you are working out hard then you should go for around 1700 cal/day but where those come from is what counts most. I run on average 4 miles at a time 6.4 kms in about 42-45 mins, 3x/week, I also do intervals on that of running uphill then on opposing days I do weight training but I go intense, fast paced proper form chest, back arms, legs in an hour. I do a max of 1 minute rest between exercises. Basically I cram a total body into the workout. Then rest on sundays. For calories make sure you get as much fresh veggies into your diet, stir frys with a low fat protein like turkey, pork or beef is great for recovery. I supplement with protein shakes after workouts for the added protein and the added benefit of recovery. Also make absolutely sure the fiber intake is there (this comes natural with veggies) supplement using a no sugar fiber if you are not getting enough I use exact berry fiber from walmart, throwing some into the protein shake only if needed. Fruits after workouts also help with recovery I add 4-5 frozen strawberries and a few blueberries in as well, using water for the liquid. You can pig out once a week if you choose but the key is to workout heavy within an hour of your pigout. Personally I am really liking the weight loss and its turning me off junkfoods as I feel like crap after eating them whereas I feel much better when I am eating right. If you are working out lots make sure you are getting around double the grams of protein for recovery that the site recommends, just try to not go over 30 grams/meal.

Pandorian

Use the site you're on! I did, it's helped me start my weight loss journey.


click my home, click goals and set goals. If you've entered your info properly / accurately it will calculate your needed calories to just "live" without doing anything. The calories you see on the "my home" after setting your goals including rate of weight loss are what you should be aiming for in a day to lose weight at an appropriate rate. Will also allow you to track your macro nutrients, protein/fat/carbs to make them within "basic guidelines" I changed all my percentages to something different, but still allows me to see how I'm doing towards what I want.

No suggestions here from the fitness as I'm just starting back on mine, I miss my nightly 2 mile hikes and midnight canoe trips across the lake, been too long since I did those, just getting back into doing things.