Sport I need clarification...

Sport Fitness
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Fedmedic

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I just want to make sure I am reading and understanding everything right.
The best I can figure for my size, age and activity level my maintenance calories are 2300 a day.

I just started lifting weights and doing cardio, I am about 50 lbs. overweight so I want to tone up and lose weight. I also want to build muscle at the same time.

I have been eating healthy and I have gotten where I don't eat a lot and get full easily. I am only eating around 1750 calories a day.

So to lose weight and build muscle, how many calories a day?

Like now, I am not hungry but I haven't had but about 1700 calories today?

If anyone can help, please let me know.

Thanks
 
Definately no expert, but it's probably not enough. I've been tracking my diet using FitDay to help refine my diet. I'm have similar goals, but am not quite as overweight--

I've been sticking to boot camp and cardio workouts due to a previous back surgery, but will hopefully be starting a weight routine in the next week after I see my doc (sports medicine).

If you haven't read the stickys in the nutrition area, take a look there too--
 
Thanks for the reply
That's what everyone else has been saying, it's definitely not enough calories, it's just that here lately, if I eat enough to get to the required caloric intake, I feel stuffed and full, actually kind of miserable. So now I guess it is figuring out how to balance out between getting enough calories and not feeling miserable.
 
Fedmedic said:
Thanks for the reply
That's what everyone else has been saying, it's definitely not enough calories, it's just that here lately, if I eat enough to get to the required caloric intake, I feel stuffed and full, actually kind of miserable. So now I guess it is figuring out how to balance out between getting enough calories and not feeling miserable.
Click to expand...

I find it easier during the work week-- I tend to graze just about all day which keeps me from feeling full.

How many meals are you eating on a typical day?
 
Usually only 3 real meals, and then a couple of snacks. But the meals aren't big and the snacks are usually just some carrots or a small bowl of cereal.
 
Again, no expert here, but everything I've read says you should be eating 5-7 "meals" per day spread out every 3 hours or so.

If you were to add a protein source to your snack meals (chicken breast or whey shake or...???), that would up your daily calories and likely improve your overall daily protein ratio.

Just a thought-- I'm sure others will have more specific advice.
 
i wouldnt recommend trying to build muscle and loose weight at the same time, u should be concentrating on a low cal / high protein diet, and cardio. And a solid weight training routine.

Drop the excess fat first, and then put on the muscle
 
Thanks for the replies, I think I'm going to try the low cal/high protein thing. That sounds like my best shot to reach my goals.
 
Try to stay away from cardio while building. After you're done working your muscles, you need to replenish your glycogen levels (sugars stored around the muscles) so they have energy to repair themselves. Therefore, if you are doing heavy cardio, that just takes energy away from the muscles rebuilding themselves.

First, drop the fat. You should probably aim for around 1500 calories a day for a few months. Then, as crazy as it may sound, you will have to increase your calories GREATLY when you start weight training. STAY AWAY FROM HEAVY CARDIO, and try to get at least 2500 calories or more when you're trying to bulk up (use this calculator to find your daily nutrients and calories when bulking: ). Yes, you will probably get a little fat around your face and gut, but at this point, you've already lost what--40 pounds?! You can lose another 10 after you're done bulking. Trust me, it'll go a lot faster because 1.) You have all that nice extra muscle that will burn calories by itself while you're not doing anything, and 2.) You've already lose the beginning weight, and it's always easier the second time because you've already done it.

And when you can start to see your six-pack, that will definately kick in the modivation and you'll look great. It'll be a long few years, but you'll kick ass when you're done!

Good luck!
 
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