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How many calories should I eat

  • 16-10-2016 8:11pm
    #1
    Lucashood2016
    Banned (with Prison Access) Posts: 51 ✭✭


    I'm only 6ft tall and at 21 stone I'm very overweight , I have a good bit of knowledge regarding nutrition and exercise but the hard part is the doing not the knowing . My plan is do a full body weight training workout 3 times a week for 45-60 mins and go for an hour walk on my off days . Food wise I'll have 1500-2000 calories a day 3 meals a day breakfast will be porridge and omelette made with 3 eggs 1 slice of ham 1 slice of lf cheese 1 onion 1 tomato and some spinach lunch will be a turkey sandwich with whole wheat bread and a side salad and dinner will be a baked potato lean steak or salmon and veg , 1 day a week I'll have a day to bring my calories up to maintenance and eat more loosely , this isn't a licence to go hog wild but just 500 above maintenance to keep me sane , example a fry up in the morning an Indian or Chinese in the evening and 1 or 2 beers etc , opinions


Comments

  • #2
    Smoked Tuna
    Registered Users, Registered Users 2 Posts: 141 ✭✭Smoked Tuna


    Lucashood2016 wrote: »
    I'm only 6ft tall and at 21 stone I'm very overweight , I have a good bit of knowledge regarding nutrition and exercise but the hard part is the doing not the knowing . My plan is do a full body weight training workout 3 times a week for 45-60 mins and go for an hour walk on my off days . Food wise I'll have 1500-2000 calories a day 3 meals a day breakfast will be porridge and omelette made with 3 eggs 1 slice of ham 1 slice of lf cheese 1 onion 1 tomato and some spinach lunch will be a turkey sandwich with whole wheat bread and a side salad and dinner will be a baked potato lean steak or salmon and veg , 1 day a week I'll have a day to bring my calories up to maintenance and eat more loosely , this isn't a licence to go hog wild but just 500 above maintenance to keep me sane , example a fry up in the morning an Indian or Chinese in the evening and 1 or 2 beers etc , opinions

    Your calorie range is probably fine. And its no harm to go above one day a week, apparently its actually beneficial.

    I like this calculator (your probably about 50% body fat, unless you have alot of muscle already):

    https://www.muscleforlife.com/macronutrient-calculator/

    You can probably lose 2kg a week for the first few weeks then it may slow down a bit.

    Just be consistent, and if you average 0.75- 1kg loss per week, in about a year, you won't know yourself. But track everything.


  • #3
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,907 ✭✭✭✭Dtp1979


    Btw, welcome back Jake


  • #4
    linpoo
    Registered Users, Registered Users 2 Posts: 234 ✭✭linpoo


    Why do you feel the need to have a fry up or Chinese once a week? That's like using food as a reward where as maybe being at your goal would be a better reward? You could easily make a healthy fry or make your own curry so your not ruining all your good work all week


  • #5
    Lucashood2016
    Banned (with Prison Access) Posts: 51 ✭✭Lucashood2016


    linpoo wrote: »
    Why do you feel the need to have a fry up or Chinese once a week? That's like using food as a reward where as maybe being at your goal would be a better reward? You could easily make a healthy fry or make your own curry so your not ruining all your good work all week

    As long as I don't go hog wild I won't undo any progress , it's impossible to gain weight eating junky type food if your still within your calorie deficit for week


  • #6
    eeguy
    Closed Accounts Posts: 3,478 ✭✭✭eeguy


    Lucashood2016 wrote: »
    As long as I don't go hog wild I won't undo any progress , it's impossible to gain weight eating junky type food if your still within your calorie deficit for week

    You won't undo progress, you'll slow progress.


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  • #7
    Lucashood2016
    Banned (with Prison Access) Posts: 51 ✭✭Lucashood2016


    Dtp1979 wrote: »
    Btw, welcome back Jake

    Huh ?


  • #8
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,907 ✭✭✭✭Dtp1979


    Lucashood2016 wrote: »
    Huh ?

    Spotted u weeks ago


  • #9
    Lucashood2016
    Banned (with Prison Access) Posts: 51 ✭✭Lucashood2016


    Dtp1979 wrote: »
    Spotted u weeks ago

    You must not get out much


  • #10
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,907 ✭✭✭✭Dtp1979


    Lucashood2016 wrote: »
    You must not get out much

    What this now? Your fifth reincarnation?
    You're doing this a long time.


  • #11
    Mellor
    Registered Users, Registered Users 2 Posts: 40,235 ✭✭✭✭Mellor


    Lucashood2016 wrote: »
    it's impossible to gain weight eating junky type food if your still within your calorie deficit for week

    And it's much harder to stay within your calorie deficit when you eat junk food and take away.

    At 21 stone your maintenance is very high. It's one thing to eat at maintenance one day a week. But purposely going over it is stupid. There's absolutely no reason to do that. You are only sabotaging your self. You didn't get to 21 stone by sticking to a diet

    Lucashood2016 wrote:
    the hard part is the doing


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