Weight-Loss Bmr

Weight-Loss
Primevci

Primevci

New member
Ok so i did my BMR and it was like 2500cals a day now im overweight obese witch the calculator says it wont be accurate, i work construction lifting heavy stuff walking around, and i just joined a gym to start working out im 6' and 285.5 lbs what should my caloric intake be since the bmr thing says it wont be accurate because of my weight... thanks for any answers...
 
If you start working out plus all your daily work at your weight you I would just say around 2000-2200 would be good. As long as you eat a good balance of healthy foods. You will start dropping weight from that.

Here is the thing I never considered, which caused me to fail a lot at maintainging my weight for years. Was how many calories I would need once I got to where I was happy for me to maintain!! I like you was up around 270's and was 5 '11..well I could cut way back say 1500 and would drop like crazy, but you can't really live on that for a long time..it was just not enough for me. And if I did it real slow like say 2500 and lose maybe a lb a week I was ok but once I got to say 230-240 I would stall because 2500 was not enough. I finally set down and figured out that for me to weight 200 lbs I would need about 2000-2200 calories to maintain that weight with a few days a week exercise..so that worked well for me. Once I got there it wasn;t like coming off a diet I just kept doing what I had been doing all along and I maintained. Now it is just a good habit for me. I feel great, look good and don't go to bed hungry. If I so decide to lose say 10 more lbs I will cut maybe 100 calories a day out or just up my exercise...I finally have control of it. Hope I explained that ok. I am not to good at getting my thought out from the keyboard lol

But I think a long range plan for even after you get to your goal is important in calorie intake when starting out. Because it is something that you have to get use to for the rest of your life. Don't go to low or high. But if you want say 200 lbs around 2200 cals may do it for you...maybe more depending on your exercise. Eating right and healthy foods you won't go to bed hungry on say 2200 calories.

Hope this gives you something to consider.

Good luck.
 
tc57 said:
If you start working out plus all your daily work at your weight you I would just say around 2000-2200 would be good. As long as you eat a good balance of healthy foods. You will start dropping weight from that.

Here is the thing I never considered, which caused me to fail a lot at maintainging my weight for years. Was how many calories I would need once I got to where I was happy for me to maintain!! I like you was up around 270's and was 5 '11..well I could cut way back say 1500 and would drop like crazy, but you can't really live on that for a long time..it was just not enough for me. And if I did it real slow like say 2500 and lose maybe a lb a week I was ok but once I got to say 230-240 I would stall because 2500 was not enough. I finally set down and figured out that for me to weight 200 lbs I would need about 2000-2200 calories to maintain that weight with a few days a week exercise..so that worked well for me. Once I got there it wasn;t like coming off a diet I just kept doing what I had been doing all along and I maintained. Now it is just a good habit for me. I feel great, look good and don't go to bed hungry. If I so decide to lose say 10 more lbs I will cut maybe 100 calories a day out or just up my exercise...I finally have control of it. Hope I explained that ok. I am not to good at getting my thought out from the keyboard lol

But I think a long range plan for even after you get to your goal is important in calorie intake when starting out. Because it is something that you have to get use to for the rest of your life. Don't go to low or high. But if you want say 200 lbs around 2200 cals may do it for you...maybe more depending on your exercise. Eating right and healthy foods you won't go to bed hungry on say 2200 calories.

Hope this gives you something to consider.

Good luck.
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Thanks ill give that a try im sure thats way less then i been taking in... : - / on the side note my wife said I seem happy all the time now I think this is a side effect going to the gym every day.. doing cardio.. going to start weights soon just haven't found one i feel good doing by myself...
 
Primevci said:
Thanks ill give that a try im sure thats way less then i been taking in... : - / on the side note my wife said I seem happy all the time now I think this is a side effect going to the gym every day.. doing cardio.. going to start weights soon just haven't found one i feel good doing by myself...
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Yeah probably less, but it just depends on you personally too. I knew I would never keep up an exercise program say 5 times a week so I knew I would have to adjust some later. So I just started doing 3 days and so forth. If you work like that and exercise that much you can probably take on more calories and still lose..remember we are all different. But also as you get smaller you will have to cut back if you start out high in calories, unless you up your exercise. Really no way a 200 lb man can take in say 3000 calories a day and not put on weight unles he is really working out a lot. That is what I was kind of talking about. So just adjust it to fit yourself and what your plans are for later on down the line.

Good luck yo ya.
 
tc57 said:
Yeah probably less, but it just depends on you personally too. I knew I would never keep up an exercise program say 5 times a week so I knew I would have to adjust some later. So I just started doing 3 days and so forth. If you work like that and exercise that much you can probably take on more calories and still lose..remember we are all different. But also as you get smaller you will have to cut back if you start out high in calories, unless you up your exercise. Really no way a 200 lb man can take in say 3000 calories a day and not put on weight unles he is really working out a lot. That is what I was kind of talking about. So just adjust it to fit yourself and what your plans are for later on down the line.

Good luck yo ya.
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False. Totally false actually. Strength and power training requires an absurd amount of calories in order to maintain weight. I can easily lose weight on 3000 calories a day from only 7 hours exercise a week. Thats just how much calories you burn when you're working with your bodies upper energy systems.

I'm trying to gain weight now and I'm eating 4-5k calories a day in order to do it. When I start to lose weight when I hit my goal of 255lbs, I plan on eating 3k calories a day to do so. Now if I was doing cardio and all that other type crap every day, ya I can easily see myself gaining weight on 3k a day, since it has a much lower calorie burn. But when you have 305lbs of weight on your shoulders and you're doing reps until you're ready to pass out, you better believe your calorie burn is into the stratosphere.... It's why pretty much all Olympic level strength athletes eat upwards of 8-10k calories a day when they are training. Thats just how much their body demands for the amount of work they do...
 
Jynus said:
False. Totally false actually. Strength and power training requires an absurd amount of calories in order to maintain weight. I can easily lose weight on 3000 calories a day from only 7 hours exercise a week. Thats just how much calories you burn when you're working with your bodies upper energy systems.

I'm trying to gain weight now and I'm eating 4-5k calories a day in order to do it. When I start to lose weight when I hit my goal of 255lbs, I plan on eating 3k calories a day to do so. Now if I was doing cardio and all that other type crap every day, ya I can easily see myself gaining weight on 3k a day, since it has a much lower calorie burn. But when you have 305lbs of weight on your shoulders and you're doing reps until you're ready to pass out, you better believe your calorie burn is into the stratosphere.... It's why pretty much all Olympic level strength athletes eat upwards of 8-10k calories a day when they are training. Thats just how much their body demands for the amount of work they do...
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Guess I should have said most people especially those starting out an exercise porogram....sorry. You are totally right. Just most people starting out on exercise programs don't usually do that. And if this guy is asking for advice I figured he wouldn't be burning 2-3 k of calories a day in the gym.

But seriously most people who come in here asking for beginners advice won't be working out like you are, so I didn't want to give him any wrong ideas on the subject, as I am sure once he gets into the gym he will have people there to explain how he can eat 3 - 4 k's in calories a day and still lose.

But thanks for correcting what I said.
 
tc57 said:
Guess I should have said most people especially those starting out an exercise porogram....sorry. You are totally right. Just most people starting out on exercise programs don't usually do that. And if this guy is asking for advice I figured he wouldn't be burning 2-3 k of calories a day in the gym.

But seriously most people who come in here asking for beginners advice won't be working out like you are, so I didn't want to give him any wrong ideas on the subject, as I am sure once he gets into the gym he will have people there to explain how he can eat 3 - 4 k's in calories a day and still lose.

But thanks for correcting what I said.
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what kinda foods do you guys like to eat i posted my food i ate today to reach my 2000 cals and it got trashed... like my oatmeal i thought those where good for you...
 
Primevci said:
what kinda foods do you guys like to eat i posted my food i ate today to reach my 2000 cals and it got trashed... like my oatmeal i thought those where good for you...
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Here is some basics of what I eat. There is a lot more but this comes to mind as I eat this a lot.


1/2 cup oatmeal in the morning, with skim milk & honey, 3 egg omlet with onions and mushrooms but I do separate the yellows out of 2 of the eggs. just to cut the calories down. And I always have an orange, apple or banana. Some morinings I will have a piece of whole grain toast instead of oats.

Lunch was always a pain for me when I was working full time because we always ate fast food...one of my big downfalls. Now I just take my lunch with me. Usually a turkey or tuna(about 4 oz of meat) sandwich on whole grains bread with a tblspoon of real mayo, lettuce and onions, something like carrot or celery sticks, and a handfull of peanuts.

Dinner I always eat a big salad. For meat I will have Chicken, turkey lean beef, pork or fish about 4-6 oz..sometimes a sweet potato, sometimes some steamed caulifower, just depends on what vegtables I feel like. And I will always have another piece of fruit for after dinner.

Snacks I eat popcorn mostly, sometimes I will fry me some clams in a tbls of canola or olive oil, or a few peanuts.

I drink for the most part tea with lemon, coffee and water. I don't use artificial sweetners anymore but when I get the urge for a soda I will have a regular 12oz pepsi or dr pepper usually about one a month, or maybe a few beers on a weekend

Best advice I ever got was to get a set of kitched digital scales. They costed me about 20 bucks and really taught me what a portion size is all about. Also use measuring cups and spoons..will go along way when you are trying to count calories.

There is loads of good food to eat, you just need to research what all is out there and try stuff till you find things you like and are easy and quick to fix.
 
thanks for some more ideas i like oatmeal to even if some other people frowned on it on another forum....
 
Primevci said:
what kinda foods do you guys like to eat i posted my food i ate today to reach my 2000 cals and it got trashed... like my oatmeal i thought those where good for you...
Click to expand...

the hell?? trashed oatmeal? Thats wrong as hell. Oatmeal is a power food and should be a part of any diet.

My staples are
Extra Lean Ground Beef (washed after it's cooked to drain out all sat fats, then recooked in canola oil + spices)
Whole Grain Pasta
Milk
Fruit and Veggies
Oatmeal
Chicken
Fish
Nuts(almonds mostly)
Oils for most anything that they can be used on
Protein Powder + Dextrose and Maltodextrin(post workout)
And some healthy choice type packaged foods. Mostly Chili as it mixes nice with my ground beef.

You get the idea. Lotsa whole natural foods, very little packaged and processed stuff.. Stick to that and you're golden.
 
Hello.
6 months ago I weighted 290 pounds. I'm now at 204. I measure 5''11'.
What I did is this: for 6 months I lowered my caloric intake to 2200 per day. I also do jogging for 3 hours a week.
Just do that and in 6 months, you'll weight 204 pounds.
Hope it helped.
 
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