Bulking up instead of slimming down?

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  • RepsnSets
    RepsnSets Posts: 805 Member
    Would you mind calculating my calorie intake?

    222pounds 5'3" in height.

    I lift heavy three times a week and do cardio the other 4 days.

    Thanks kindly
    How old are you? Also do not work out everyday, you need to give your body time to rest. I would suspect you should be around the same as the OP.

    I am 36 and workout Monday-Saturday. the days Im not lifting I do cardio. Is that too much?

    I would have you on 2000 calories as well. Also, are you working out 6 days or 7. If it's 7 cut it back to 6. Exercise will tear down the muscles, rest repairs them. Rest is where you see your gains, not during exercise. Three days of each is fine. If at some point you wan to do a pilates or yoga class, then cut a cardio day for it.

    Thanks so much!
  • Bjninja
    Bjninja Posts: 44
    I hate to ask as well but I'm so confused about how many calories I should be consuming daily. I'm currently at 1320 on mfp and eat back some of the exercise calories, but never all.

    I'm 22, 144 lbs and do intense cardio 3 x a week with 1-2 days of resistance training.

    I'm looking to drop 1-1.5 lbs of fat a week while toning muscle.

    Any advice would be greatly appreciated!

    Edit: I'm 5'5"

    You can't lose 1-1.5 lbs per week, its too aggressive. You have to aim to lose 1/2-1 lb per week. Ideally, you want to retain you lean body mass and cut fat. "Toning" is a fancy word for cutting fat. Also, reverse your workouts. Do 3 days of weight training (heavier = better [less than 10 reps]) so you optimize strength gains and 1-2 days of cardio (HIIT is better than steady stead). Calories would be 1800 daily and macro's around what I or the other guy suggested. It's all personal preference.

    Lemon

    Just to clarify you are referring to 1800 "net" correct?

    It's total. I don't play around with net calories. The deficit is built into the weekly calculation.


    To give everyone some perspective. My estimated BMR is 2080, I have a desk job so I am sedentary, and I workout 6 days a week for an hour. That makes me moderately active. Below is my caloric requirements.

    TDEE = 2080 * 1.55 = 3224
    CR = 3224 * .8 = 2579


    I use a 20% reduction for those closer to a normal weight. It's a bit more adaptive based on weight, height and age. A person like me can sustain a large deficit than someone who is 5'1 and 125 lbs. I use 30% for those with 50+ lbs to lose. This equates to about a 1.5 lb per week. Upon getting closer to a normal weight, the percentage shrinks. And I incorporate exercising into your lifestyle and simply things.

    All very helpful, thank you everyone!
  • mmapags
    mmapags Posts: 8,934 Member
    psulemon is just rockin' the advice in this thread! Great work pal! And this man know of what he speaks and has helped many with his methods. I follow them myself. TDEE - 15% flat in a cut right now. No counting or eating back exercise calories as it's all in the equation. Lost 8 lbs in the last 8 weeks of mostly fat. Doing strength training 2 to 3X per week and 1, sometimes 2 days of cardio, either HIIT or LISS. I'm very happy with the results after a 12 week bulk of gaining 12 lbs about 50/50 fat and muscle.
  • lasmit4477
    lasmit4477 Posts: 308 Member
    psulemon is just rockin' the advice in this thread! Great work pal! And this man know of what he speaks and has helped many with his methods. I follow them myself. TDEE - 15% flat in a cut right now. No counting or eating back exercise calories as it's all in the equation. Lost 8 lbs in the last 8 weeks of mostly fat. Doing strength training 2 to 3X per week and 1, sometimes 2 days of cardio, either HIIT or LISS. I'm very happy with the results after a 12 week bulk of gaining 12 lbs about 50/50 fat and muscle.


    I concur! Psulemon certianly knows what he is talking about!!! :flowerforyou:

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