Calorie Deficit

sim12

This has slightly peaked my interest a little.lol.

There's nothing wrong with making a statement like this, and this may work for you, but to help the little less educated here.

Asumming you are man? There are few men at there who can survive on 1300 cals per day, they just can't, the average man is 5.10 tall and has a resting metabolic rate of roughly 1800 cals per day take the rest of the day in account then that roughly 2500 cals.

Now if you hit the gym and cardio fairly hard a good few times week, this in turn will increase your metabolic  rate, so you naturally burn more cals, you gain larger muscle mass in turn need more calories, then there's the 1000 or so calories you could burn in the gym session, then suddenly the magic number of 3500 cals come in to play, and you would need that to maintain muscle mass.

Eating towards 3500 cals is easy also, 5 weekabix and milk is 500 cals alone, I would eat that 2-3 before a good session, or perhaps 100 gr of porridge 350 cals, both provide a good source of carbs, which creates energy.
The idea is when you hit the gym you want and need as much energy as possible, that way you make the best gains, I couldn't imagine hitting the gym tired and hungry.

Unfortunately a protein bar or piece of chicken will not fuel a gym session correctly, now that's not to say you do not get through a gym session because obviously your managing it, but carbs is energy food not protein you would typically take protein after a gym session for muscle recovery food.

This may be a techy forum but there are some good folk on here who appear very knowledgeable in the world of fitness and diet, who do appear to know their stuff.

prezzy

3500 calories a day is an insane amount to me I cannot imagine ever eating that much how is it made up?

Days I go to the gym I do eat more but not high calorie foods - more high protein so like chicken / protein bars / bananas / cottage cheese / tuna etc.

I will start again to track my intake of calories again to see.

Male and 5 foot 10 here

sim12

The problem here is what your not telling anyone.

For all we know you could be a 5ft 8 stone man and there for require less.

On the other hand you could be 6ft.4, 15 stone, so then that cal intake is insane...!

Alot if it depends in what you want to achieve moving forward, get bigger more muscular, get aerobic fitness to run a marathon, or perhaps your happy looking in the mirror dressed thinking yeah you know I look ok, then clothes off you look, like skin and bone whereas ideally you'd like a more muscular build.

It's just never as simple as cutting calories, there s so much to learn, and then the real issue begins  what works for You !unfortunately in the world of fitness and diet one shoes certainly does not fit all.

As Booyaka states 3500 cals per day or so is for them, that works, but as for you, You would likely have to eat several times aday to hit that cals, of course at that you would gain weight, but if you was wanting big muscles and more mass that's what you gotta do.

booyaka

A ball park day for me is

7.30am/8am Coffee plus 2 slice of wholemeal toast with banana & peanut butter (need something in my stomach before training - hate training on empty stomach but some people train better fasted)
9.30 - Crossfit for 60 mins
11am - 80-100grams of oats/porridge with fruit (blueberries/rasberries etc) plus protein shake
2pm - Wholemeal bagel with 3 or 4 scrambled eggs plus 3 or 4 slice of bacon. Or 2 wholemeal chicken wraps etc.
6pm - Dinner, Homemade chicken curry, chicken stirfry etc - not too many carbs
8/9pm - Dog walk for 30/45 mins then a Protein shake or protein bar before bed

Usually around 2 to 3 litres of water plus another coffee or so.

Easy 3000 kcals a day

On non training day - usually loose the toast in the morning and then a few handful of nuts etc as snacks.

sim12

Nice post, now people might realise just how easy it is to get through 3000 cals.

IronGiant

Not sure why you are contributing then, as there is a wealth of experience on here.

prezzy

Fair point!

Certainly given me food for thought has this thread...  Will be looking further into my diet etc for sure.

sim12

Hey Prezzy just out interest how much do you currently weigh ?

prezzy

13 stone 5 - more than happy on suggestions to lose weight and build muscle.

Been back at the gym since February and so far lost half a stone or so going 3-4 times per week.

Gym I do 20 mins on the bike then 10 minutes on the cross trainer then do weights all over.

prezzy

Also I have read that you should be pushing your heart rate to 220 minus your age so max should be 180 - I regularly hit 184 or over when working out, should I be doing less?