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Very confused about this nutrition plan

joved Posts: 7 Joined: 2011/07/15	2011/07/17, 08:36 PM Wuddup y'all. I got a question about this nutrition program i been given, here it say that I need 4595 calories a day (which I've already read around and know to minus that by at least 500), 230 protein, 805 carbs and 56g fat. Now my confusion is from reading labels is how am I going to be able to consume all that in a day, because my worst fear is that I start my exersice program tommorow and I start to lose muscle because my nutrition was not correct.
joved Posts: 7 Joined: 2011/07/15	2011/07/17, 08:39 PM By the way I ain't post this three times on purpose I'm on a laptop and somehow it did it on it's own I can't delete the other posts
yadmit Posts: 4,670 Joined: 2003/10/05	2011/07/17, 11:11 PM I think something is a tad screwy with the nutrition plan. What are your goals, etc?
joved Posts: 7 Joined: 2011/07/15	2011/07/17, 11:16 PM Individual Metabolic Rate - Fast - easy to lose fat Current Activity Level - Medium - moderate Selected Nutritional Goal - Fat Loss and Toning I am doing a Home fitness - Beginner - 5 Day program
yadmit Posts: 4,670 Joined: 2003/10/05	2011/07/18, 11:23 AM Still, 4600 calories seems like an awful lot to me.. find your Basal Metabolic Rate (google it and you can get calculators to determine it) and adjust from there.
joved Posts: 7 Joined: 2011/07/15	2011/07/18, 03:32 PM My BMR is 2168, so would that be my actual calorie intake? and if yes, what about the macronutrients, do they change too?
yadmit Posts: 4,670 Joined: 2003/10/05	2011/07/19, 12:39 AM What are your goals?
joved Posts: 7 Joined: 2011/07/15	2011/07/19, 04:17 AM well I eventually wanna get buff, put on muscle, but I've read that trying to lose weight and trying to put on muscle at the same time doesn't really work too good. I'm 5'5" and 230 pounds. So right now I wanna lose at least 30 to 40 pounds then I wanna start working on getting muscle.
yadmit Posts: 4,670 Joined: 2003/10/05	2011/07/19, 08:54 AM I would take the 2200 cals, add a couple hundred to it to compensate for activity and you should be good. So, go for about 2400 to 2500 calories per day. If you curious about macros, etc, try www.fitday.com for a closer breakdown of what you need. If you were to eat 4600 calories per day, you need to burn about 2500 a day to get you back to your BMR to start losing weight... that's a lot of exercise.