How many calories per day?

[MASTERDUTCH]

Ok, I want to loose about 2 inches off waist - I currently with food and Shakes have about a 3200 calorie Diet - I work out probably 3-4 times a week, doing 4x6 Isolation. - 6 mins of cardio every day and jog once a week on the side.

I also want to put on a little more muscle and do not have a problem working hard. - my protein intake is about 180 with protein shakes. ANy ideas on how many calories I should be taking in.

6ft 228 lbs 38 inch waist 46 jacket

 

[promet1]

Wow tough question, You need to first of all define you goals a little more.
If you want to Cut bf the 10-12 cal per lb of body weigth\per day is a good starting point. Adding Muscle is a different story,,, Your very low on Protien, example I'm 5'-6" 190 9.6% and in a cutting phae I'm taking in 280g of protien\day @ about 2300 cals... But now I'm cutting for a comp in late May. Lifting 4x week cardio 5x week.

So if you just want to be More FIT you'll get many, different Ideas all of witch could work, It's an art along with a science.
But if you were to shoot for 2800 cals of which 40% of the are for protein which is 280g and 30% carb and 30% HEALTHY FATS.
That would be a start.....you could tweek form their depending on how you feel and if the results are comming.

 

[wlmcrae]

But if you were to shoot for 2800 cals of which 40% of the are for protein which is 280g and 30% carb and 30% HEALTHY FATS.
That would be a start.....you could tweek form their depending on how you feel and if the results are coming.

Agree!

 

[justinjones1963]

,,, Your very low on Protien, example I'm 5'-6" 190 9.6% and in a cutting phae I'm taking in 280g of protien\day @ about 2300 cals... But now I'm cutting for a comp in late May. Lifting 4x week cardio 5x week.

...I am doing that right now. It works for me- I am still gaining strength and losing fat.

Every metabolism is different though. I'd hit the post above me and lower the calories if the weight is not coming off.

Eat tight too - healthy fats, low sodium, tons of H20.

 

[Anthrax Invasion]

14,506 kcals, give or take.

 

[letsrun4it]

6000+

 

[fitricise]

just an fyi, too many healthy fats (omega's) is not good. high doses can cause some bad sides. youre going to have more unhealthy fat than healthy cause its simply more abundant. fat is ok to consume, your body runs primarily on it, just dont go crazy.

 

[DZLS]

i think your body runs mainly on carbs...

brain functions are controlled by carbs...

 

[oso0690]

280 grams of protein?? goddamn, i have a hard time getting over 200, is all you eat meat?

 

[Anthrax Invasion]

Actually, protein is of utmost importance. You can survive without carbs and fats (save EFAs and what you need for fiber/vitamins/minerals). You can't survive without protein.

 

[letsrun4it]

If you are eating a ton of calories its impossible to do it on moderate carbs moderate fat

 

[fitricise]

Actually, protein is of utmost importance. You can survive without carbs and fats (save EFAs and what you need for fiber/vitamins/minerals). You can't survive without protein.

I really hope you are joking. All are equally important, you will have severe problems if you lack any of the 3.


and yes your brain needs glucose, but primarily (at low activity) the body runs on fat. thats why a lot of people do low intensity exercise to target specifically the fat.

 

[Anthrax Invasion]

I really hope you are joking. All are equally important, you will have severe problems if you lack any of the 3.


and yes your brain needs glucose, but primarily (at low activity) the body runs on fat. thats why a lot of people do low intensity exercise to target specifically the fat.

No, actually. In terms of sheer SURVIVAL, you need protein and EFAs. You don't need carbs and other fats. Sorry.

 

[DZLS]

so you could surive on meat alone...?

no carbs whatsoever...?

i find that hard to beleive...

 

[tay1506]

Jog in the morning 30 min every other day and do what the first person posted!!

 

[fitricise]

No, actually. In terms of sheer SURVIVAL, you need protein and EFAs. You don't need carbs and other fats. Sorry.

i suppose, for a short time. the body can convert protein to glucose, but it takes much more effort and you would deteriorate in time. since you need a 20-35% (RDA) diet in fat, theres no way you could get them from only EFAs, because they are toxic at high levels

 

[fitricise]

Ok, I want to loose about 2 inches off waist - I currently with food and Shakes have about a 3200 calorie Diet - I work out probably 3-4 times a week, doing 4x6 Isolation. - 6 mins of cardio every day and jog once a week on the side.

I also want to put on a little more muscle and do not have a problem working hard. - my protein intake is about 180 with protein shakes. ANy ideas on how many calories I should be taking in.

6ft 228 lbs 38 inch waist 46 jacket

6 minutes of cardio? if thats not a typo, you need to up that to at least 30-40 minutes minimum 3 times a week

 

[Anthrax Invasion]

i suppose, for a short time. the body can convert protein to glucose, but it takes much more effort and you would deteriorate in time. since you need a 20-35% (RDA) diet in fat, theres no way you could get them from only EFAs, because they are toxic at high levels

Uhm, if you're still going by the RDA then I don't have anything else to say to you.