File :-(, x, )
Anonymous
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 , DEADLIFTZ

Pic related - It's me.
>> Anonymous
gotta give us your current diet.


and sorry to break this to you, diets alone won't make future bros
>> Anonymous
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.
>> Anonymous
>>445024
I 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)
>> Anonymous
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 White

MEAL 2 1100H 2 slices whole wheatbread + Cottage cheese + Mustard

MEAL 3 1330H Boiled Corn + 1 Carrot + 1 Tomato + Lemon Juice

MEAL 4 1630 H 2 slices whole wheat bread + 1 Boiled Egg White + Mustard
OR 2 slices whole wheat + Canned Tuna/Chicken Breast

MEAL 5 1900H 1 Apple + 1 Orange

MEAL 6 2030H 1 Bowl Tomato Soup
>> Anonymous
>>445037
Calorie requirement = Weight in pounds*10+activity level
so if you have a desk job,
(182*10)+500 = 2300 cal/day
For losing weight, cut 400-500 cals/day
>> Anonymous
>>445046
Hows 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?
>> Anonymous
>>445051
>>445051
Pretty 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.