Does my exercise plan sound ok? Tips?

littlemili

I recommend you do some REAL research. MFP numbers are not reliable for people not trying to lose weight. It tells me I need 1800 on the highest setting, so it underestimates my needs by more than 500 calories (I'm excluding workouts in this). Try this site.

http://www.health-calc.com/diet/energy-expenditure-advanced

And remember that eating at maintenance calories will only get you so far if you want to build muscle. Really you should be eating more than that. Then you can do a cut later and drop the excess fat you gain.

using that calculator if I include work as standing/walking (I'm a panel beater so its not light) it wants me toeat 2800 just to maintain!? That's rediculous! And I only did my work as 4 hours. 8hours would be 3000

Well if you want to look like a girl, eat like a girl. As I said I'm maintaining at 105lbs eating 2500 per day. But whatever...you don't seem open to ideas so I guess stick with your plan and I look forward to talking with you again when you wonder why you've got weaker in a month's time.

gtunlimited

But what you are saying is id have to eat like 3500 calories. I'm not a big guy I only weigh 136lbs. And I don't want to be a big guy, I just want a little bit more fullness to my chest, shoulders and arms but not much. to me that number sounds like an extreme gym buff?

littlemili

But what you are saying is id have to eat like 3500 calories. I'm not a big guy I only weigh 136lbs. And I don't want to be a big guy, I just want a little bit more fullness to my chest, shoulders and arms but not much. to me that number sounds like an extreme gym buff?

No. It sounds like you have an active lifestyle, work out and are not trying to lose weight. 3500 is not that much. Remember 2500 is recommended for an average man (ie sits on his *kitten* all day and doesn't work out). You also appear to have relatively low body fat. That means you need even more calories. Yet again I will say it..I am 105lbs and maintaining on 2500. I. Am. A. Small. Female. You, without any shadow of a doubt, will need significantly more than that.

Like I said its up to you, and it sounds like you made your mind up before you even posted here so have fun with your plan.

gtunlimited

Well that's a fairly negative assumption. Guess I'm gonna have to try eat even more. Peanutbutter is probably gonna be my friend as I already eat 6 times a day and am never hungry. As with my workout I'm gonna cut it down and do mostly compound moves. And eating 3000 calories is with or without eating back exercise?

thefuzz1290

I must have missed it, but what's your goal? Do you want to get bigger and more muscular (I don't see how you can get any slimmer)? If so, 3 days a week using a 5x5 program (I recommend Stronglifts 5x5 for beginners, then progress to Starting Strength or Madcow's 5x5).

AntWrig

Monday: biceps and triceps
Tuesday: legs and abs
Wednesday: cardio (insanity plyo circuit or power and resistance)
Thursdays: back and shoulders
Friday: cardio (insanity recovery)
Saturday: chest and abs
sunday: rest

I'm 5foot 6, 26 years old and about 62kg if it matters. And am eating about 2000cals plus exercise cals.

Too much work. You won't be able to recover on 2000cals a day. Try 3000 calories. If you're goal is weight loss, this plan is absurd. If it's to gain weight, this plan is absurd.

Over all your plan is absurd.

Since you're new to lifting I suggest a 3 day a week FULL-BODY split. You're not a enhanced (drugged) body builder. You can't recover the amount of work your planning for... naturally. Especially on 2000 calories.

Dont listen to this dude. I do something similar to what you have planned and I do it on about 2500 cals a day. Feel free to message me and we can chat about it. Are you trying to cut or put on weight?

Don't listen to me? Okay buddy.

AntWrig

But what you are saying is id have to eat like 3500 calories. I'm not a big guy I only weigh 136lbs. And I don't want to be a big guy, I just want a little bit more fullness to my chest, shoulders and arms but not much. to me that number sounds like an extreme gym buff?

No. It sounds like you have an active lifestyle, work out and are not trying to lose weight. 3500 is not that much. Remember 2500 is recommended for an average man (ie sits on his *kitten* all day and doesn't work out). You also appear to have relatively low body fat. That means you need even more calories. Yet again I will say it..I am 105lbs and maintaining on 2500. I. Am. A. Small. Female. You, without any shadow of a doubt, will need significantly more than that.

Like I said its up to you, and it sounds like you made your mind up before you even posted here so have fun with your plan.

^^^^
People need to understand this. More activity means more calories!!!! You have to eat even when cutting body fat. With all that activity, I wouldn't be surprised if his maintenance is around 3500 calories.

gtunlimited

When I said rediculous I didn't think the numbers are way off, just shocking. I just don't know how you can eat that much physically without eating poor foods like sausages, fast foods bucket loads of pasta etc etc. which would render me full to the point of vomiting. I've eaten about 2600-2800 today still need to write it all down for.acurate numbers and I've been full to the point of being lethargic.how do you do it. I eat 6 or 7 times a day.

littlemili

Google '3500 calorie meal plan'...or search for 'calorie dense foods'.