Sport caloric intake for a big guy

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fnmkid

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Okay so I've spent a lot of time on t-nation reading their stuff and even tried the velocity diet but that dropped my blood sugar and the hot roxx raised my heart rate to dangerously high levels so I think I'm going back to just straight eating right.

So I've calculated my BMR according to the formula on the top of the page and it comes out to about 4200 calories!

BTW I'm 6'2, about 223 lbs with a bf percentage of around 21-22%. My goal here is to drop to about 200 lbs by Feb. 12th.

I'd also like to gain some lean muscle and increase my strength.

I generally do about an hour of moderate-high intensity running 3-4 times a week and try to get the weight training in 3 times a week, so according to the formula I fit in the very active range.

So is this formula right? Do I really have to consume that many calories to keep my metabolism running well or would I somehow not apply to the formula?
 
sounds like tOoo much to me
 
fnmkid said:
Okay so I've spent a lot of time on t-nation reading their stuff and even tried the velocity diet but that dropped my blood sugar and the hot roxx raised my heart rate to dangerously high levels so I think I'm going back to just straight eating right.

So I've calculated my BMR according to the formula on the top of the page and it comes out to about 4200 calories!

BTW I'm 6'2, about 223 lbs with a bf percentage of around 21-22%. My goal here is to drop to about 200 lbs by Feb. 12th.

I'd also like to gain some lean muscle and increase my strength.

I generally do about an hour of moderate-high intensity running 3-4 times a week and try to get the weight training in 3 times a week, so according to the formula I fit in the very active range.

So is this formula right? Do I really have to consume that many calories to keep my metabolism running well or would I somehow not apply to the formula?
Click to expand...

I am guessing you meant to put you wanted to drop 20 lbs instead of 200 ha.
Go here to calculate...
You aren't in a very active range though i would times by 1.5 if I were you. Which I think there is moderately active.

You can't gain muscle and lose fat at the same time on any large scale. I would cut down and then if desire for more muscle you could go on a bulking diet afterwards.
 
The very active means that you are non stop throughout the day. In addition to your workouts you would also have a job or something that is demanding and keeps you moving.
 
exactly what Tony said...'very active' means you workout like an athlete, and have a physically demanding job, like masonry work (moving bricks all day) or something similar.

you might even workout like an athlete, but if you're a desk jockey for 8-9 hours a day like me, you're not 'very active'.

I also think 23lbs in roughly 2 months is gonna be damn hard to pull off. Figure, at most, 2lbs of fat a week...16lbs in two months if you stay dedicated.
that still puts you almost at your goal, leaving maybe 7lbs to still shed, maybe even less if you're lucky.

Just remember with dieting, or gaining lean muscle...making improvements towards the final goal is more important than actually meeting that goal on the specified date. Thus you want to set challenging, but realistic goals....and you came pretty damn close to that criteria.
 
223 lbs for a guy of 6'2" sounds ideal to me anyway! I'm 6'2" and about 200 lbs and I think I'm way too skinny. Why not keep your calories the same but up your workouts to cut the fat but build more muscle?
 
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