Exercising + Dieting ratio

starydynamo
starydynamo Posts: 10
in Health and Weight Loss
Hi all,

So...my target calorie intake is 1366 a day and in the day I probably get through 1500-1600, however I burn at least 600 calories in the week cycling to work (20km) or play squash which I burn close to a 1000 calories (8.5KM return trip + 1 hour of Squash).

I also take L'Carnitine, CLA, Green tea Thermobol extract, Multivitamin with extra Testosterone.

What I am basically asking is that if I keep this up will I lose weight? What else can I do to help? I am trying to drink a litre of water a day also. My protein intake is quite high I think (50g-70g a day).

I am really doing it all for a healthier lifestyle but obviously would also like to see results!

Replies

  • mreeves261
    mreeves261 Posts: 728 Member
    For a male you intake goal is rather low. As a female I don't go lower than 1550 at 5'4".
    I also take L'Carnitine, CLA, Green tea Thermobol extract, Multivitamin with extra Testosterone.
    ^^^ Not sure what most of this is supposed to be doing for you other than draining you wallet.

    50-70g of protein is not a lot. Again, I aim for 110g.

    You want to lose weight, eat at a caloric deficit.

    You want to look good after you've lost the weight, exercise.
  • hwoeltjen
    hwoeltjen Posts: 199 Member
    50-70 grams of protein is high if you weigh 50 pounds.

    1600 calories a day after burning 600 through exercise is an extreme deficit. You are going to lose weight, muscle, and probably your sanity.

    I would reevaluate those numbers.
  • starydynamo
    starydynamo Posts: 10
    I weigh like 90kg so what do you think I should be intaking?

    My usual day consists of the following:

    Breakfast = Oatmeal+Whey powder+Skimmed Milk OR 3 Egg omelette
    Lunch = Spinach Salad , grated white cabbage, eggplant, tomato with Chicken Breast/Egg
    Dinner = Quinoa/potato/Basmati with Chicken Breast + assorted veg
    Snack = Banana or whey shake (if I don' t have it in the morning.

    That usually gets me too 1600mm MAX Can't really imagining eating much more!

    I have been eating this way before even without the exercising and I have put on weight so not sure why there is a deficit?

    L'Carnitine, CLA, Green tea Thermobol extract, Multivitamin with extra Testosterone.

    I was an overweight kid so had a slow metab and higher oestrogen despite being a county rugby player! so the supps help me try and maintain a normal metab and increase the Testosterone.
  • hwoeltjen
    hwoeltjen Posts: 199 Member
    If 1600 calories a day works for you...go for it.

    However, it's .8 - 1 gram of protein per pound of lean body mass. That's per pound of muscle....so if you know your body fat % you would subtract that percentage of your weight to get a decent estimate.

    At 90 kg I am guessing your BMR is around 1700 - 1800 calories. So I guess that's ok. However, in my opinion you should be getting at least 120 g of protein a day. Maybe a little more.....or a little less...but right around there.
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    I was an overweight kid so had a slow metab and higher oestrogen despite being a county rugby player! so the supps help me try and maintain a normal metab and increase the Testosterone.

    Did a Dr tell you this or are you assuming? Most of the supplements are useless.. you can try your calorie goal but you could eat more if you wanted as well.. But your protein number is way too low.. at your weight that should be 150-170g probably.. so ya adjust correctly.

    Most people assume they have a slow metabolism, but they are really eating more than they think.
  • starydynamo
    starydynamo Posts: 10
    Thanks guys for the advice.

    I am astounded at the protein intakes!

    With only 6g of protein in an egg, I should be eating equivalent 20 eggs a day!?? Is that normal?

    My BMI is 28.4 (178cm height)

    I am trying the supps just as an experiment, they may not do anything but I am trying it out to settle it once and for all. It all seems a little like 'manufactured demand' though.
  • mreeves261
    mreeves261 Posts: 728 Member
    You are going to get more protein from lean meat. No need to attempt to eat that many eggs!
  • jonnythan
    jonnythan Posts: 10,161 Member
    Your multivitamin does not have testosterone in it.

    First thing I would suggest is ditch all those supplements, except maybe the multi.

    1366 is probably too low a calorie goal for you. What's your height/weight?

    Get more protein, and work in some resistance training unless you want to end up skinny and flabby.
  • starydynamo
    starydynamo Posts: 10
    I am 178cm / 90-91KG

    Food for thought!

    I will let you know how I get on!
  • starydynamo
    starydynamo Posts: 10
    What about my Sodium / Sugar intake?

    I am trying to work out also that despite eating around 1500 most of the time why I don't lose weight?
  • doctorandrew
    doctorandrew Posts: 32
    Your methods are full of "bro science" brah! Google TDEE and find a calculated calories needed for maintenance and go from there. If you are taking steroid, and working out. That would help retard muscle loss. You might even gain muscle at a deficit... To each his own.
  • jonnythan
    jonnythan Posts: 10,161 Member
    What about my Sodium / Sugar intake?

    I am trying to work out also that despite eating around 1500 most of the time why I don't lose weight?

    Sodium and sugar are not worth paying attention to unless you have a medical condition that requires it.

    If you're eating around 1500 and not losing weight, chances are you're just not logging accurately. Do you use a food scale?
  • starydynamo
    starydynamo Posts: 10
    So I started this exercise regime about 3 weeks ago and I just weighed myself for the first time

    I have put on weight by 1KG!!

    What the!

    I generally overcompensate on proportions whilst tracking food just to be sure.

    Any Ideas? Apart from weighing how else can I monitor my progress?
  • starydynamo
    starydynamo Posts: 10
    Happy to befriend someone here and share my food diary, if they are feeling helpful!?

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