I can't figure this calorie/metabolism thing out

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Arkitech

Diamond Member
Apr 13, 2000
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I always thought the way to lose weight was to basically just burn off more calories than what was being taken in. I started earlier this year by lowering my calories and I lost roughly about 20 pounds in maybe a month and a half (not really sure of the exact amount of time). I started with a weight of around 265 or maybe a little more and I managed to get down to the mid to low 240's.

At that point I hit what I'm assuming is a plateau because it's been almost impossible to get out of the 240's. So I started walking for an hour about 4-6 days a week and I still was stuck in the low to mid 240's. Then I read some information that if a person cuts calories back to drastically then instead of losing weight they can actually gain weight which is exactly what happened to me. I began eating a few more calories and my weight went from the low 240's to approx. 248-251 (it kinda bounces between those numbers).

As of this past Sunday I started going to LA Fitness again and my goal is to do a 3 day split for resistance training and cardio twice a day (30 minutes in the morning and 10-20 in the evening).

My problem is just trying to figure out how many calories I need to eat. I read that for a male who is 6' and 250 I need roughly about 2200-2300 calories a day. However I finding it a little difficult to eat that much. I'm just not that hungry and when I do eat I tend to fill up somewhat fast and I stay satisfied for a long time afterwards.

For example yesterday I had 4 pieces of baked chicken with honey mustard, 3 slices of swiss cheese, a small serving of watermelon and maybe a half serving of chopped steak with onions. I don't know the exact calorie count but I'm pretty sure that's not 2200 calories.


Is there a way to get by on fewer calories without causing my metabolism to suffer?
 

mple

Senior member
Oct 10, 2011
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Please read: http://forum.bodybuilding.com/showthread.php?t=121703981

For losing weight, eat 10-20% below TDEE. Your state of mind during a caloric deficit may convince you to believe you need to eat more, but the body is much smarter and more efficient than that. Be as accurate as you can with calorie tracking without developing a pathologic obsession with it.

Then I read some information that if a person cuts calories back to drastically then instead of losing weight they can actually gain weight which is exactly what happened to me.

I think you may be onto a solution to world hunger here. Really though, I wouldn't worry about metabolism too much if you construct a proper diet. Don't do something silly like eat below BMR for a prolonged period of time.
 

jaedaliu

Platinum Member
Feb 25, 2005
2,670
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If you want accurate calorie counts, you should really weigh your food and keep a food journal. 1 serving of meat is about the size of the palm of your hand. 1 chicken breast in america can easily be 2 - 3 servings.

Keep your activity up and good luck.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I always thought the way to lose weight was to basically just burn off more calories than what was being taken in. I started earlier this year by lowering my calories and I lost roughly about 20 pounds in maybe a month and a half (not really sure of the exact amount of time). I started with a weight of around 265 or maybe a little more and I managed to get down to the mid to low 240's.

At that point I hit what I'm assuming is a plateau because it's been almost impossible to get out of the 240's. So I started walking for an hour about 4-6 days a week and I still was stuck in the low to mid 240's. Then I read some information that if a person cuts calories back to drastically then instead of losing weight they can actually gain weight which is exactly what happened to me. I began eating a few more calories and my weight went from the low 240's to approx. 248-251 (it kinda bounces between those numbers).

As of this past Sunday I started going to LA Fitness again and my goal is to do a 3 day split for resistance training and cardio twice a day (30 minutes in the morning and 10-20 in the evening).

My problem is just trying to figure out how many calories I need to eat. I read that for a male who is 6' and 250 I need roughly about 2200-2300 calories a day. However I finding it a little difficult to eat that much. I'm just not that hungry and when I do eat I tend to fill up somewhat fast and I stay satisfied for a long time afterwards.

For example yesterday I had 4 pieces of baked chicken with honey mustard, 3 slices of swiss cheese, a small serving of watermelon and maybe a half serving of chopped steak with onions. I don't know the exact calorie count but I'm pretty sure that's not 2200 calories.


Is there a way to get by on fewer calories without causing my metabolism to suffer?

You want to eat less calories and not for it to effect your metabolism? The purpose is to lose weight more consistently I take it? I'm not sure what you are asking.

Fat loss.

People who don't monitor their weight are going to not lose weight properly unless you eat things in moderation and you cook most of your meals and don't eat processed meals. Some people like this approach but you have to be BRUTALLY HONEST with yourself. If you are not losing weight by eating wholesome/ home cooked foods you are eating too much of it. Some people can change what they eat and lose weight.

Others need to count calories or understand things for a few weeks before they get an idea of what they are eating and their macronutrient break down is.

1: Eat x amount of calories. I'd say eat a consistent 2500 to start with. Monitor this over 2 weeks, if you eat 2500 consistently or average at least average it over a week with no crazy swings see if your weight changes. Keep on doing this until your weight loss doesn't move for say 5 days in a row or a week.

2: KEEP on training, hitting the weights. Don't do any cardio yet unless you really want to but I'd advise against it so far.

3: If your weight loss stops on 2500, don't change your calories, add in cardio say 2x a week. Monitor weight

4: If your weight loss doesn't continue I'd drop your calories to 2300.

5: I'd add in a bit more cardio if you can, up to 3x a week

6: Change the length of the cardio a bit.

7: Drop calories to 2100.

With fat loss you need NEW STRATEGIES to break plateaus and you need to be able to stage things in. YOU DO NOT WANT TO DO *EVERYTHING* FROM THE GET GO. Your body will adapt and you won't lose any fat after x amount if you say drop your calories to 1700/2000 or whatever is a low amount for you, you are hitting weights 3x a week, doing cardio 2-3x a week. Sure your initial fat loss will be great but you can't keep on losing weight and it won't be sustainable either.


You want to do the minimum to lose fat. The weight training and cardio will help you lose fat but if you aren't losing on 1700 calories you are screwed and you are doing weights and cardio it is not good news. You need to get your metabolism going again. Up the calories and focus on weights and cardio.

PS do you drink fruit drinks? Sodas? Are you counting them?

Koing
 
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