Help with calorie counting !!!!!

[Specialbear]

Hey all, i have been lifing every 2 days and doing cardio every day ( Sunday off) for the psat month or so. Im getting great gains and using some Pro Performence 100 whey powder. My goal is that im going for about 1600 cal a day to shed the fat.

SInce im doing cardio, should i go for 2000, gving a net gain of about 1600, or should i eat 1600 and then factor in cardio?

Also, what is difference between eating say 1000 cal, versus eating 1500 and buring off 500 ? Will the body react differently to each ? THnX!

 

[Aston]

How much do you weight stats etc. Activity level?

 

[Specialbear]

I started out 2 years ago at 230. My lowest was 155 (3 months ago). Now im 175.

I lift every 2 days. Basically regular bench, incline and decline. Dumbells, shoulder press, and some other ones i dont know name of. It takes about 90 min to finish m workout.

Cardio is 30-40 min on elliptical trainer. I burn about 500 cal (at least that is what machine says in 30 min). Oh and cardio is every day

 

[Aston]

List your diet, im not sure what you mean in your first thread about a net gain of 1600cal?

You need to be in a cal deficit and if your eating 1600cal a day you will be.

 

[Specialbear]

By net gain of 1600, i meant that eating 2000 - 400 from excersize vs just eating 1600. Is there a difference?

 

[LeeJunFan]

that's a good question, i have wondered that, whether eating 1000 calories in a day is the SAME as eating 1500 calories but burning 500 off?!?!?!?

 

[Specialbear]

any1 know or have ideas? I believe that eating 1500 and then burning 500 is better for avoiding 'starvation mode.'

 

[SoreArms]

If 1000 daily cals is the maintenance level for your body, then eating 1500 cals and burning off 500 cals, would leave right back at 1000 cals, no gain, no loss.

The best way to create a calorie deficit is to calculate the caloric maintenance level for your body (body weight x 12) and create a deficit through WO's rather than taking in less cals. taking in too few cals can put your body in a catabolic state and eat up lean muscle rather than fat.

 

[LeeJunFan]

^ when you say bodyweight x 12, do you mean in lbs?

 

[SoreArms]

yeah, not too sure if it's the same in kilos

 

[onerepmaximum]

I would say that the more calories you take in, you are less likely to catabolize muscle tissue, even if you do cardio. I try to take in right about what my BMR is (about 1800) and let my activity create a deficit. I'm 5'6" and right about 200lbs @ about 8% BF. Hopefully I'll be about 4% in 10 weeks.

 

[SubjectiveIllusion]

Cardio is 30-40 min on elliptical trainer. I burn about 500 cal (at least that is what machine says in 30 min). Oh and cardio is every day

I question the intensity you would have to excercise at in order to burn 500 calories per 1/2 hour duration. Infact, I would say you would be quite the athletic one if you could excerise at such an intensity, let alone keep up this intensity each and every day for 1 month straight without overtraining, or injuries due to fatigue. I suspect that your elliptical trainers calorie burning readout may be flawed with the purpose of encouraging excercise with their product, and the spreading of this false information to create other buyers.

But nonetheless I would suggest you lower your cardiovascular excercise to burn about 250 to 500 per day five days per week, giving you more time to rest and recuperate, while adjusting your calories accordingly.

I might also look into exercising at a lower intensity, possibly 65% MHR, while extending your excerise time (cardio) to about 45 to 60 minutes. Many studies back that excercising at lower intensities for longer periods of time (burning the same amount of overall calories), as well as excercising 1.5 - 2 hours after eating will burn more fat as opposed to glycogen, but I must note that further studies are needed to prove this fact, and that nothing is written in stone.