• FreeTrainers.com Forums
• Competitive Bodybuilding & Fitness
• Question

Group: Competitive Bodybuilding & Fitness

Question

curt67 Posts: 20 Joined: 2005/09/21	2005/09/28, 07:16 PM Nutritional Plan says I need 3700 calories for toning. Right know I'm consuming 2000 calories but havent lost any weight in the last 3 months. My weight is 240 and my LBM is around 160-170 lbs. I do a 4 day split and do about 45 min of cardio 5 times a week. My question is should I up my calories in order to loose weight? Like I said havent lost anything in 3 months. -------------- Pain is just weakness escaping the body.
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/28, 10:18 PM yes.. you need more calories to support your daily functions/exercise. how tall are you? by my calcs (i guestimated you are 5'11") i get your maintenance in around 3450 cals.. try consuming 3200 a day. however.. if you have been consuming only 2000 a day.. work your way up to this amount. a qquick change will most likely result in fat gain, as your body will store the extra energy it is getting now, and has been craving before.
curt67 Posts: 20 Joined: 2005/09/21	2005/09/29, 04:50 AM Thanks for the reply bropie. I'm 5'10". Should I up the calories 500 a day per week, and take a total of 3 weeks to get to 3200? Is that to slow or to fast? Also at 3200 calories I'll loose weight?
bropie Posts: 1,084 Joined: 2004/12/04	2005/09/29, 08:40 AM theorteically you should lose weight.. i readjusted for your height, and heres what i got. Harris Benedict Formula for Men BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years) this gave me a basal metabolic rate of 2200 cals for you. this is what you require each day if you do absolutely nothing to run your body systems. i then factored in If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 to get 3400 cals.. subtract 250 cals for a total of 3150 as a starting point. give that a go for a few weeks, and adjust accordingly. like i said, theoretically you should lose weight. you are consuming a bit under your maintenance for your daily activities, so your body should look to alternative sources (ie fat) and spare muscle breakdown. as for how fast you should up calories, i am not exactly sure on this. 500 cals a week sounds like a good number, so go ahead and try it out. if anyone else has any input on this, it would be appreciated.
curt67 Posts: 20 Joined: 2005/09/21	2005/09/29, 08:01 PM Thanks for the reply:big_smile:
curt67 Posts: 20 Joined: 2005/09/21	2005/10/02, 06:33 PM Hey bropie or anyone, this is what I have come up with, what do you think? Breakfast 4:00 am 6 oz Chicken, , breast, , cal 231 carbs 0 g pro 43 g fat 5 g 2 C oatmeal cal 300 carbs 54 g pro 10 g fat 5 g 3/4 Tbl Oil, Olive, Extra Virgin cal 79 carbs 0 g pro 0 g fat 9 g Mid Morning 7:00 am 1.5 cans 9 oz Tuna fish: canned in water cal 245 carbs 0 g pro 52 g fat 3 g 3/4 C chickpeas cal 143 carbs 27 g pro 6 g fat 1 g 2 C Celery, raw cal 38 carbs 9 g pro 2 g fat 0 g 1 Apples, raw, with skin cal 74 carbs 19 g pro 0 g fat 0 g 3/4 Tbl Oil, Olive, Extra Virgin cal 79 carbs 0 g pro 0 g fat 9 g Lunch 11:30 6 oz Chicken, breast, cal 231 carbs 0 g pro 43 g fat 5 g 1 C Bush's Black Beans cal 200 carbs 40 g pro 14 g fat 1 g 2 C Brussels sprouts, raw cal 76 carbs 16 g pro 6 g fat 1 g 3/4 oz Peanuts,, dry-roasted, cal 109 carbs 4 g pro 4 g fat 9 g Post Lunch 3:00 pm 6 oz Chicken,, breast cal 231 carbs 0 g pro 43 g fat 5 g 1 Potatoes, baked, skin, without salt cal 115 carbs 27 g pro 2 g fat 0 g 2 C Squash, summer, zucchini, includes skin, raw cal 35 carbs 7 g pro 3 g fat 0 g 2 Tomatoes, red, ripe, raw, year round average cal 38 kcals carbs 8 g pro 2 g fat 1 g 3/4 Tbl Oil, Olive, Extra Virgin cal 79 carbs 0 g pro 0 g fat 9 g 1 Apples, raw, with skin cal 74 carbs 19 g pro 0 g fat 0 g Dinner 6 oz Chicken, breast cal 231 carbs 0 g pro 43 g fat 5 g 1 C Bush's Black Beans cal 200 carbs 40 g pro 14 g fat 1 g 3 C Spinach, cooked, boiled, drained, without salt cal 124 carbs 20 g pro 16 g fat 1 g 2 C Lettuce, cal 14 carbs 3 g pro 1 g fat 0 g 3/4 Oil, Olive, Extra Virgin cal 79 carbs 0 g pro 0 g fat 9 g :cool: -------------- Pain is just weakness escaping the body.
curt67 Posts: 20 Joined: 2005/09/21	2005/10/02, 06:42 PM calories proteins carbohydrates fats meal 1 610 kcal 53 g 54g 19 g meal 2 579 kcal 60 g 55g 15 g meal 3 616 kcal 68 g 60g 16 g meal 4 571 kcal 51 g 61g 16 g meal 5 649 kcal 75 g 63g 17 g Total : 3025 kcal 307 g 293g 83 g Daily Target Actual Value Calories 3,108 kca 3,025 kcal Carbohydrates 500.0 g 292.9 g Proteins 200.0 g 307.2 g Fats 38.0 g 82.5 g :big_smile: -------------- Pain is just weakness escaping the body.
bropie Posts: 1,084 Joined: 2004/12/04	2005/10/02, 08:43 PM looks good to me. give it a go.. whatever works for you :)