Hello i'm a new here please help?

julesdomini08
julesdomini08 Posts: 5
in Fitness and Exercise
Hello guys i'm new here. I'm confuse with the calorie intake required daily. My daily goal is 1460.
I started 2 weeks ago 220 lbs and now i'm 214. Our company doctor said that my weight lose is too fast. This is what i do. I also think that my calorie intake is too low. I don't know how much to add to lose 1.5 lbs a week but not three.

This is what i do: ( My calorie intake is what MFP requires me)
1. Monday - 30 minutes walk 3.0 Moderate pace, 40 to 55 minutes dumbbell workout (Chest, Triceps, Legs)

2. Tuesday - 30 minutes walk 3.0 Moderate pace, 40 to 55 minutes dumbbell workout (Back, Bicep, Shoulders)

3. Wednesday - 3 - 5 k jogging 1 hour after waking up and oatmeal breakfast. after that i spend the whole day as rest day. I sleep, i go to mall etc.

4. Thursday and Friday Same as Monday and Tuesday.
5. Saturday - Rest Day
6. Sunday - 3 - 5 k jogging 1 hour after waking up and oatmeal breakfast. (Cheat day or Cheat Meal)

This is my routine for 2 weeks. But still feel that my calorie intake is too low for all the activities. Office not included.

I'm Male 214 lbs, 5'10, 20.2 % Body Fat
I am too scared to increase my daily caloric intake. (scared that the pound or fat lost will return)
Halfway on my third week my office mate notice that my cheek bone is now visible.
I just want to have a fat loss but at a healthier way and safe.

Please help me guys. Thank You.

Replies

  • hula808
    hula808 Posts: 172 Member
    People tend to lose weight pretty fast in the first couple/few weeks. 6lbs in 2 weeks doesn't sound that off to me. If you are worried you can eat back some or all of your exercise calories.
  • tami101
    tami101 Posts: 617 Member
    As said above, it is common to lose a little faster the first couple of weeks then it will likely slow down. But I agree you are not eating enough calories to fuel your workouts. I would recommend eating back at least half of your workout calories. You have to fuel the machine to keep it at optimal performance.
  • julesdomini08
    julesdomini08 Posts: 5
    can you guys recommend, how much should i add to my caloric intake. I'm planning to add atleast 300 for 1 week and see wher it goes from there. what yah think? Gym membership is too damn expensive i hope home workout dumbbells and jumping rope is enough.

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