Different opinions needed (caloric intake)
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Harristexas1969
Posts: 4 Member
Hi all! I'm 6' 2" 185. I'm what appears to be "skinny fat". I currently eat between 1800 - 1900 calories 40/30/30. I road bike between 18-30 miles per day average ride speed 17mph daily with rides averaging 19mph. Do you think my caloric intake is where I need to be? My goal (like many) to burn excess chub around the midsection.
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Replies
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On first glance that is too low. You will compound your problem if you try to lose weight at an aggressive pace because your body will burn muscle as well as fat. For your stats that has to be at least a 1000 calorie deficit (2 pounds per week) and it needs to be a 250 calorie deficit (.5 pound per week).
OR you may also want to consider recomp:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat10 -
You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.15
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i dont know much about nutrition but suggest starting heavy lifting to build and preserve muscle while you cut the chub, make sure you are eating enough protein (to help preserve muscle) net has heaps of suggestions on minimum for active people, make sure you are eating back most of those exercise calories5
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set your goal to lose 0.5 lbs/week. eat those cals plus most of what you burn from your rides4
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You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.
I will be adding resistance and strength training starting Monday. I have done little in the way of weights over the last year. So for workout days I will set MFP to maintenance calories and see how that goes. I want to stay lean for bike performance but yet add little more muscle as well.
Thank you for your opinion!2 -
Harristexas1969 wrote: »You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.
I will be adding resistance and strength training starting Monday. I have done little in the way of weights over the last year. So for workout days I will set MFP to maintenance calories and see how that goes. I want to stay lean for bike performance but yet add little more muscle as well.
Thank you for your opinion!
This is why your body composition is not what you want it to be... the best time to start lifting is yesterday
and you will stay lean lifting if you are eating maintenance or in a deficit, you will not add much muscle, but rather retain what you already have, meaning lower BF% at the same weight if you would have lifted all along. just ensure you also get adequate protein.5 -
Harristexas1969 wrote: »You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.
I will be adding resistance and strength training starting Monday. I have done little in the way of weights over the last year. So for workout days I will set MFP to maintenance calories and see how that goes. I want to stay lean for bike performance but yet add little more muscle as well.
Thank you for your opinion!
This is why your body composition is not what you want it to be... the best time to start lifting is yesterday
and you will stay lean lifting if you are eating maintenance or in a deficit, you will not add much muscle, but rather retain what you already have, meaning lower BF% at the same weight if you would have lifted all along. just ensure you also get adequate protein.
My protein is between 180-200g per day. I did this to keep muscle loss to a minimum. Thanks a bunch!
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Harristexas1969 wrote: »Harristexas1969 wrote: »You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.
I will be adding resistance and strength training starting Monday. I have done little in the way of weights over the last year. So for workout days I will set MFP to maintenance calories and see how that goes. I want to stay lean for bike performance but yet add little more muscle as well.
Thank you for your opinion!
This is why your body composition is not what you want it to be... the best time to start lifting is yesterday
and you will stay lean lifting if you are eating maintenance or in a deficit, you will not add much muscle, but rather retain what you already have, meaning lower BF% at the same weight if you would have lifted all along. just ensure you also get adequate protein.
My protein is between 180-200g per day. I did this to keep muscle loss to a minimum. Thanks a bunch!
That is def more than enough. even 150 should suffice5 -
Harristexas1969 wrote: »Harristexas1969 wrote: »You are focused on your intake but you should be focused on your workouts. Progressive resistance training will accomplish reshaping your body. You don't need to cut at your height and weight. The biking is great for endurance fitness but won't really fix skinny fat.
I will be adding resistance and strength training starting Monday. I have done little in the way of weights over the last year. So for workout days I will set MFP to maintenance calories and see how that goes. I want to stay lean for bike performance but yet add little more muscle as well.
Thank you for your opinion!
This is why your body composition is not what you want it to be... the best time to start lifting is yesterday
and you will stay lean lifting if you are eating maintenance or in a deficit, you will not add much muscle, but rather retain what you already have, meaning lower BF% at the same weight if you would have lifted all along. just ensure you also get adequate protein.
My protein is between 180-200g per day. I did this to keep muscle loss to a minimum. Thanks a bunch!
That is def more than enough. even 150 should suffice
Cheaper too2 -
Harristexas1969 wrote: »Hi all! I'm 6' 2" 185. I'm what appears to be "skinny fat". I currently eat between 1800 - 1900 calories 40/30/30. I road bike between 18-30 miles per day average ride speed 17mph daily with rides averaging 19mph. Do you think my caloric intake is where I need to be? My goal (like many) to burn excess chub around the midsection.
Is your caloric intake where it needs to be to do what?
Lose weight? Yes. Heck, you could probably eat a fair bit more and still lose.
To change body comp? It's probably fine, but that's as much about your workouts as it is diet, if not more so.3 -
There is no such thing as skinny fat.0
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