File :-(, x, )
Anonymous
hey /fit/

i'm 5'8, 168 lbs., so i'm a bit overweight for my size. i've already started hiit and lifting routines. i'd also like to start counting calories, but i really have no idea where to start.

my common sense tells me that if i burn more than i consume, i'll lose weight. how many calories should i be shooting for on average? i've heard 1700 is a good number, and i'm pretty sure that's significantly less than i consume now, but i'd appreciate some outside opinions.

pic unrelated
>> Anonymous
There is no need for anyone apart from bodybuilders to be counting calories. It'll just create problems.

Just eat six smalls meals a day, each with protein/carbs/and healthy fats. We have no idea what type of metabolism you have, or how much muscle mass you have, so having us ball-park how much you should be eating is just asking for trouble.
>> °-° !!yxFrHrMXyX9
www.fitday.com

I would say about 1800 or so, perhaps more if you are also lifting. You don't want to have no energy for that.
>> Anonymous
Fast approximation is your weight in lbs. x10. Don't eat below that # per day, or you'll lose muscle.
>> MaddoxMan !!pvgYyl5+noK
>>168692
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Example:
You are male
You are 20 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 210 lbs. (95 kilos)
Your BMR = 66 + 1302 + 836.5 - 136 = 2068.5 calories/day

(Once you know your BMR, you can calculate TDEE (Total Daily Enegy Expenditure) by multiplying your BMR by the
following activity factor.

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
>> Anonymous
do sit ups on your day off nad dont eat all day, you'll lose fat a lot faster, but dont over eat the day before or after
>> MaddoxMan !!pvgYyl5+noK
lol, jesus...

>Example:
You are male
You are 20 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 210 lbs. (95 kilos)
Your BMR = 66 + 1302 + 836.5 - 136 = 2068.5 calories/day

>_>;
>> Anonymous
o, and use a mat or soemthing to do thme on so you dont harm your back bone
>> MaddoxMan !!pvgYyl5+noK
>>168864
P.S. I'm not Maddox, just when I posted my pic the other day a few anons exclaimed HOLY SHIT YOU ARE MADDOX because of my beard, stache and bandana.
>> MaddoxMan !!pvgYyl5+noK
Read this book...

http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar

But if you're a lazy fucker and won't read, to lose weight, make sure you do some form of cardio everyday to burn fat/calories (in the morning after you wake up is best, fasted cardio doesn't have to make you burn through glycogens, goes straight to fat), and do a lifting program to burn more fat/calories (indirectly, fat burning occurs after the workout throughout the day)... also, eat 6 small meals a day, eat lean protein with each meal, drink tonnes of water and cut your caloric intake by 500-1000 a day.