Weight Loss: Caloric Intake

flyturk1986

Hello Everyone,


Little about myself:
Height: 5'11
Weight: 222 lbs
I am athletic build, played sports all my life.

I have gained alot of weight around my waist and I am looking to lose it obviously . I started my diet 2 and a half weeks ago
Starting weight: 232 lbs ( heaviest I've ever been)
This week I weighed in at 222 lbs.

I am having +/- 1300 calories a day. Oatmeal for breakfast, lean cusien for lunch, fruit for snacks and something healthy for dinner.

I am also doing about a hour of cardio of every night. +/-800 calories

I basically would like to know if I am on the right track? I want to lose my belly fat and keep my "remaining" muscle mass that I do have.

(my profile picture is not current )

SideSteel

If I were you I would start your intake around the following (I'm giving you a starting point), and I'd consider taking a day or two of total rest. I would lift weights or do some type of resistance training instead of a cardio-only approach:

2400 kcals
180p minimum
80f minimum

Consume the remainder of your calories in any distribution of macronutrients. The protein and fat targets are mins and you can exceed if that is your preference. Consume at least enough carbohydrate to train with intensity. (If it were me I'd hit the above targets or slightly over and then dump the rest in carbs). This model assumes you do not eat back any calories burned during training.

flyturk1986

Thank you SideSteel,

I am averaging between 90-120g of protein a day and 20-60g of fat. In all honestly, I do not plan on doing cardio for the rest of my days, but I promised myself that I would do a month of cardio prior to going back to the weights (To shed some pounds). I am no stranger to weights but when I do lift, my appetite gets larger and I end up eating more to feed my growing body.

I want to hit a target weight of 200 lbs.

If I were you I would start your intake around the following (I'm giving you a starting point), and I'd consider taking a day or two of total rest. I would lift weights or do some type of resistance training instead of a cardio-only approach:

2400 kcals
180p minimum
80f minimum

Consume the remainder of your calories in any distribution of macronutrients. The protein and fat targets are mins and you can exceed if that is your preference. Consume at least enough carbohydrate to train with intensity. (If it were me I'd hit the above targets or slightly over and then dump the rest in carbs). This model assumes you do not eat back any calories burned during training.