General Discussion Tri'ing for Weightloss » Input on caloric needs Rss Feed  
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2013-05-12 7:01 PM

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Subject: Input on caloric needs
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?


2013-05-13 7:32 AM
in reply to: #4738950

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Subject: RE: Input on caloric needs
I'm a big fan of My Fitness Pal app for smart phone.  You enter all the important information and it tells you what you have for calories.  Then each day you enter calories in and exercise so that it can track you net calories.  General consensus is exercise calories are overly optimistic though so adjusting those down some is usually necessary.  I balance the exercise calories to my Garmin and am losing well.  The beating my goal aspect (not sending my calories into the red for the day) of it has really helped me stick with it for the last 5 months.
2013-05-13 8:37 AM
in reply to: #4739352

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Subject: RE: Input on caloric needs

k1200rsvt - 2013-05-13 8:32 AM I'm a big fan of My Fitness Pal app for smart phone.  You enter all the important information and it tells you what you have for calories.  Then each day you enter calories in and exercise so that it can track you net calories.  General consensus is exercise calories are overly optimistic though so adjusting those down some is usually necessary.  I balance the exercise calories to my Garmin and am losing well.  The beating my goal aspect (not sending my calories into the red for the day) of it has really helped me stick with it for the last 5 months.


This.  Plus add weight training if you really want to look your best.  If you only care about what the scale says, then cardio on.  In either case, trim your carbs and up your protein.  Shoot for no more than 40% of calories from carbs - make them complex/low glycemic.

2013-05-15 10:33 AM
in reply to: #4738950

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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.

2013-05-20 1:01 PM
in reply to: jpzaleski

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Subject: RE: Input on caloric needs
Originally posted by jpzaleski

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?


I'm 6'0 - 178 lbs dropping to 170 and I eat 2600/day (based on 500 cal / day negative). I train about the same amount
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General Discussion Tri'ing for Weightloss » Input on caloric needs Rss Feed