• FreeTrainers.com Forums
• Specific Diets & Nutrition
• Another question...

Group: Specific Diets & Nutrition

Another question...

triciakent Posts: 68 Joined: 2003/12/12	2003/12/19, 10:57 AM Sorry..but I have another question.... Does anyone know how many calories I should be taking in to lose 10 lbs.... actually 7 - 10 lbs... I am at 135 and want to get down between 125 - 128..thats is the weight I feel awesome at. I lift 5 days a week, do cardio 5 - 6 days a week anywhere from 30 - 60 minutes...doing the HIIT s about 3 - 4 days a week. I read that I should be taking in 1700 - 2,000 calories a day which when eating well is an awful lot of calories..does anyone have any ideas?
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/12/19, 11:25 AM I would think a good starting place for you wanting to lose some fat would be around the 1450-1500 calorie mark. This figure is 12 calories per lb., minus 10% for a starting diet. At this point, you can see where you are going. Do this for a week or so. If you are maintaining and not losing, (staying the same with your activity level, etc.), then this is your maintenance level and you can start a reduction from here. But one must know their maintenance level to make educated calorie reductions. On the other hand, if you gain, then this is too much(I don't think so that will happen though with your levels of work), and you also reduce. If you start losing with this calorie scheme, then great, and stay with it till the loses stop, and then do another adjustment. 200-250 calorie reductions are good ones, they will not shock your body and result in a big muscle loss, and you shouldn't miss a beat. Hope this makes some sense to you. -------------- If you don't stand for something, you will fall for anything....
triciakent Posts: 68 Joined: 2003/12/12	2003/12/19, 11:44 AM Awesome..great advise..thanks so much. Now w/in the calorie count, should my protein consumption be 1 gram for every pound that I weight now or what I want to weigh and how much carbs should I be getting in...should I be doing 60% carbs, 10% fats and 30% protein?