Subject: RE: Input on caloric needs jpzaleski - 2013-05-12 7:01 PM I am 33 years old, male, 5' 11". Weigh 190. I want to get down to 180 in next 9 weeks and 175 in next 15 weeks. My workouts are mostly zone 2 with a couple zone 4 intervals. Weekly I put in about 10-11 hours. How many calories should I be eating to lose 1-1.5lbs a week? Any good advice on what to eat, not eat, or in general anything about weight loss? Myfitnesspal x2. I'm right in your category - age 29, 6'2", right at 182lbs. My plan is right around 1,800 calories, with 160g of protein a day. With the (inevitable) splurges that happen, I eat right at BMR, so all my weight loss comes from working out. I do not "eat back" my workout calories. As another note, depending on your body fat % (which is a better measure, rather than the number on the scale), getting from 20% to my 10% goal has proven very difficult, so 1.5 pounds per week is probably a high and potentially unrealistic goal. As far as food goes, good quality protein, complex carbs, and try to avoid processed and junk food. Feel free to friend my on myfitnesspal as well: username mirthfuldragon. |