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Is my calorie in-take calculated correctly? someguy
*** PICTURE DEFINTELY RELATED***

Ok, so I'm looking to try to get laid at least once before my youth runs out. But being fat is definitely going to be an obstructive obstacle to meeting this goal. So before I work on that, I gotta work on this. Because I work during the day my plan is lose .5-2lbs a week; optimistically 2lbs. This gives a realistic plan that can be achieved as I don't have time for strenuous activity and to over-do it will just lower my motivation to continue. I'm going to span this out for the summer and see if these planned metrics work and adjust the formulas and program incrementally based on any of the improvements.

Now, I'm trying to calculate a reasonable calorie in-take for this experiment, but the result I have below has instigated suspicion in its accuracy.

Here's the formula I'm using:

BMR
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

66 + (6.3 x 280) + (12.9 x 72) - (6.8 x 25)
66 + (1764) + (928.8) - (170) = 2588.8 BMR

Then multiply my BMR by 30% (I'm lightly active)
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>> Anonymous
jesus fuck that looks complicated...

here just do this: 18 calories per pound ot maintain so you wanna lose weight just subtract like 500 to 1000 a day.

i weight around 140 so i can take in 2300 or so, admittenly i exercise moderate to heavy.
>> someguy
>>103920

well let's see:

18 x 280lbs = 5040 - 1000 cut calories a day = 4040 calories in-take a day. amirite?
>> Anonymous
>>103914
>2588.8 x .30 = 776.64 calories a day.

You won't survive on that diet. You'll quit immediately.

Go online, find a reliable BMR calculator, and find the maintenance level for your body. I'm guessing at that weight it will be something around 2600.

For at least a week, don't even go below that. Eat exactly that much. It will get your metabolism started up again. Then, cut about 600 calories off that, and add in daily cardio.

You will be losing weight quite fast. Trust me.
>> Anonymous
BMR is your basal rate. That's like for vegetables. Add the 776 to your BMR and use that as a base diet. Overeat protein, undereat carbs.

OR

Look at what you're eating per day, and cut 500 calories. Eat a good breakfast, have small healthy snacks throughout the day and start walking a lot more! That's all I can help with right now. Hope all goes well for you!
>> Anonymous
>>103914

Also, if you're not a poorfag, I suggest picking up a nice recumbent exercise bike and starting off using that for your daily cardio. They're comfortable and you can watch TV while using them.

They're not the optimal method of cardio, but what you're going to be doing for the first three months or so is building good habits. After doing something for three months, your body and brain will start to do it habitually. You will feel the NEED to do it. So, in those first three months, it's crucial that you have a workout that you WILL do, without fail. Going out to the gym, or out jogging can be daunting if you're pretty heavy (believe me, I know), but hopping on a recumbent bike and doing 45 minutes while you watch TV is not.
>> Anonymous
>>103928
yes, but that still seems a bit high.
Just change your diet to cope your eating style.
When at home or at work, eat healthy, when out with friends eat what you want to a degree, and then go from there. Keep in mind this is a long term goal else the weight will come back. So don't make ridicules goals of eating nothing but pea soup and jerky for the next few weeks.
>> someguy
>>103941

As I said in my first I'm going to adjust the program based on the improvements. I guess this first four months is my attempt to make my ass groove into the couch of healthy living.
>> Anonymous
>>103941

thats because it is for losing roughly 2 pounds a week, any more and then its gets unhealthy and he'll have the weird looking saggy skin because he lost fat too fast.
>> Anonymous
>Then multiply my BMR by 30% (I'm lightly active)

>2588.8 x .30 = 776.64 calories a day.

It's 30% LESS or 30% more

not cutting your diet to 30%

2588.8 x .70 = 1800 cals <- The recommended calories for losing weight

so divide that up by 40$ Carbs 35% Protein 25% fats

you should be rakeing

181 g carbs
180 g protein
50 g fat

Although high protein diet will only work for weight lifters or athletes. most don't eat alot of protein anyways and eat carbs all day.

Also go to www.fitday.com and put your foods in a journal type thing, it will calculate everything for you nicely.

Good carbs: Oatmeal, Whole wheat/grain bread, whole pasta, brown rice etc
protein: Eggs (whites), lean beef and chicken. any Fish, cottage cheese, whey protein if you have some money.

good fats
Wallnuts, fish, almonds, flax seed (grinded), fish oil caps, olive oil etc
more here
http://www.whfoods.com/foodstoc.php