Based on the stats you have given. Your BMR is just about 1530 cals. If you are lightly active during the day and work out then I'd make your cals total at 2000 total cals just to maintain your weight. If you are wanting to lose weight then you'd need to drop down to 1550 or as low as 1100. Keep in mind that these should be clean calories so no alcohol, especially beer.I've done that. I was eating around 1200 to 1500 at one point. You may be right abnormal fat is the last to go.
Thank you. I will reduce calories even if it sacrifices some muscle gain. I'll at least get toned and once excessive fat comes off I'll focus on muscle gain.Based on the stats you have given. Your BMR is just about 1530 cals. If you are lightly active during the day and work out then I'd make your cals total at 2000 total cals just to maintain your weight. If you are wanting to lose weight then you'd need to drop down to 1550 or as low as 1100. Keep in mind that these should be clean calories so no alcohol, especially beer.
As someone already suggested, I'd try 50% of your cals being protein, 30% fats and 20% carbs. That would translate to roughly 775 cals/194g protein, 465 cals/52g fats and the remaining 310 cals /78g carbs. If you're not losing weight at this point then drop your calorie intake by another 100-150 cals and so on.
When calculating your intake, people need to keep in mind that just because 1500 or 1000 cals sounds like nothing but you may be a guy who's 200+lbs, younger or taller or vice versa. Your stats including age make a big difference in how much you should consume.
And stomach is all diet. Also stress tends to make your body hold on to fat in that area. Being 42-44 waist, diet will do the trick for you plus cardio as well as continue training. Focus on quality versus momentum of your lifts. And don't worry if you need to drop down in weights to lift properly. You'll get better results focusing on how you lift versus how much.
Hope that helps.
Ensure you get your diet needs met. Protein being key and you won't lose too much muscle. Lack of protein in your diet is when your body resorts to eating up your muscle. Even use an app like Myfitnesspal to track everything so you see your percentages and it will help you stay accountable as well as clearly see what your food consists of nutrition wise. It's a great app.Thank you. I will reduce calories even if it sacrifices some muscle gain. I'll at least get toned and once excessive fat comes off I'll focus on muscle gain.
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