Sup /fit/, So I'm skinny-fat.I'm 6'2 and 182lbs.I've been lurking here for a while and know there are threads like this everyday,for this I appologise.I just need help with the whole calorie intake thing, I want to know based off my weight and height what amount of calories I should be taking in a day, and also what amount I should be taking in ,If I want to lose weight and get my bf% down.Inb4 SQUATZ , OATZ , DEADLIFTZPic related - It's me.
gotta give us your current diet.and sorry to break this to you, diets alone won't make future bros
OP here, I plan on doing weights and getting more built later on, though I cannot at the moment due to a wrist injury recently.So this calorie plan will be incoporated with only running or some form of cardio as my exercise.
>>445024I dont know how to work out the calories, but at the moment;I eat breakfast(usually toast and a glass of milk )I have two breaks at work where i eat,(chicken sandwich plus an apple sometimes)I snack when I get home on whatever is around( some junk )And dinner (usually mashed potato and some form of pasta and chicken or fish)
I'm the same wight as you, only an inch shorter. Here's my daily diet.MEAL 1 700/800H 1 Bowl Oatmeal with Milk and Honey+ 1 Banana + 1 Boiled Egg WhiteMEAL 2 1100H 2 slices whole wheatbread + Cottage cheese + MustardMEAL 3 1330H Boiled Corn + 1 Carrot + 1 Tomato + Lemon JuiceMEAL 4 1630 H 2 slices whole wheat bread + 1 Boiled Egg White + MustardOR 2 slices whole wheat + Canned Tuna/Chicken BreastMEAL 5 1900H 1 Apple + 1 OrangeMEAL 6 2030H 1 Bowl Tomato Soup
>>445037Calorie requirement = Weight in pounds*10+activity levelso if you have a desk job,(182*10)+500 = 2300 cal/dayFor losing weight, cut 400-500 cals/day
>>445046Hows it working for you ?Also - Liquids ! do you just drink water, or juice etc,? i drink alot of milk, full cream, I think that could be bad , amirite?
>>445051>>445051Pretty good I'll say. Along with 30 minutes of jogging after Meal 5. Lost 10 pounds in 7 weeks.And yes, cut out ALL liquid calories. that includes fruit juice and milk (and soda obviously). use skim milk for your oats, that's enough for the day. Take a multivitamin instead.