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Delicate Balance......

  • 06-12-2007 9:48pm
    #1
    Gumbyman
    Closed Accounts Posts: 272 ✭✭


    Hi there,

    I’m trying to lost a bit of fat and I’m a bit paranoid that my calorie intake is greater or equal to my calorie outgo. Would anybody be able to tell me roughly what the calorie ins and outs are from a typical weekday? Any help appreciated.

    6’1, 70 Kgs.

    Bowl cold porridge with apricots and fistful cornflakes (supermilk)

    25 min walk to gym (at work).

    Gym 5.5km cycle
    Gym 3km run
    Gym 15 mins free weights (every Mon, Wed, Fri)
    Two scoops RAM

    Lunch – bowl soup, two dessert spoons of tuna, chunk of chicken breast, dessert spoon grated cheese, 2 slices soda bread, slice smoked salmon.

    5pm salad – hard boiled egg, tuna, lettuce, balsamic vinegar, low fat cheddar, 2 slices McCambridge with low fat butter.

    25 minute walk home.

    8pm – yogurt or bowl of cornflakes (supermilk)

    Work is desk job. The schedule above is for Mon-Fri. Weekends are not so good. Usually a few pints Saturday night, eating out with dessert, that sort of thing. So I need my week to be pretty good to compensate if you know what I mean.

    OK just looking over this and realise that I need some fresh veg in my diet quick smart!! Amazing what you spot when you actually write things out.

    Thanks in advance. Also, thanks to everybody who has given me advice over the year since I first posted about getting rid of some moobs. It’s been a learning experience. Enlightening even! Haha. EnLIGHTening. Gettit? I kill me.

    Cheers,
    Gumby.


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    There are all sorts of calculators and formulae out there, and you'll meet people with all sorts of different opinions on how to calculate maintenance calories (personally, I reckon 13 calories per pound for someone with a desk job who works out three times a week). But in the end, you know your own body best.

    Spend a week tracking every single thing you eat or drink, and put them into something like www.fitday.com or just work them out yourself, and see how many calories you average in a week where your weight remains stable. That's your maintenance.

    Then reduce calories and increase energy expenditure, and you should lose fat.


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