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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Calorie Advice.
Calorie Advice.
12/14/12 10:30 AM
Something doesn't add up right so I'm here for some brainstorming of ideas.

Me: 6'4" 280lbs 21.6% body fat

I bring in 2400 calories a day in my diet. This includes my meals, protien shakes and recovery drinks.

Then with all my exercises I burn 2250 calories minus the 2500 calories of normal daily activity. I'm burning through 4750 calories a day. Plus/minus 200-300 calories from Insanity.

BMR = 2500 calories.

Exercise
Morning swim 30 mins. Brisk Pace = 450 Cal
Weight Lifting 20-30 mins = Approx 300 Cal
Insanity = 800 Cals according to my HR monitor.
2 mile run in the evening = 700 cals
Total = 2250

Calories in 2400
Calories out 4750

I can't cut back on the exercising since I'm currently training for a Half Marathon and a Tough Mudder. But I'm thinking I need to be bringing in roughly 3300 calories. My daily protien intake is around 120 Grams a day based on my activity level.
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RE: Calorie Advice.
12/14/12 10:53 AM as a reply to sdfitnoexcuses.
Hi, You calories in should be about 3,900 calories, not 2,300. This is using the Harris Benedict Formula.

Coach Alberto
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RE: Calorie Advice.
12/17/12 12:16 PM as a reply to sdfitnoexcuses.
It seems to me you need an increase in calories because youre highly active! Most people Ive helped with their nutrition are chronically too low. Your bodys response is to hold onto bodyfat when underfed. Always increase or decrease in small increments of 250-300. Easy way to do this is Double carb portion in postworkout or breakfast meal and add 1tbsp of oil to salad at dinner. If youd like further support contact me. I have a indepth background in kinesiology and nutrition so Im confident in my ability to provide value for you.

(214) 282-0812
gjww01@yahoo.com
Gabriel Wigington
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RE: Calorie Advice.
12/14/12 12:40 PM as a reply to KINE28.
Thanks for the advice guys. It's a bit hard to get it all figured out from going to a weight loss 2000 calorie a day diet with only a quarter of the activity level I'm at now.

Gabiel I'm going to make the adjustments and go from there and I'll let you know the progress. I am still trying to drop about 50lbs down to 230lbs so it should all hold up.
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RE: Calorie Advice.
12/16/12 12:18 AM as a reply to sdfitnoexcuses.
2400 is definitely not enough, but I also feel like your cals burned are slightly inflated. Regardless, you certainly need to be eating more to fuel your body.

I'd put you a little closer to 3000 calories even and start from there. Do you track your food to see what your macronutrients are? For the workout program you're doing, I'd say a 40% carbs, 30% protein, 30% fats would really do well for you. That provides you with enough carbs to really fuel your workouts and plenty of protein to build and restore your muscle tissue. At 3000 calories, that breaks down to:

Carbs: 300g
Protein: 225g
Fats: 100g

The most important thing however is that those are all from healthy food sources. Eat plenty of vegetables and whole wheat grains for carbs, lean meats and legumes for proteins and healthy fats(extra virgin olive oil, coconut oils, nuts). Make sure you're drinking PLENTY of water! You need to be drinking half your body weight in ounces per day! That's a lot of water but it does such great things for you!
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