Which one is right for me?
I'm in need of some diet help. I'm 6ft, currently 230lbs. I had ACL surgery back in september of 2009, and managed to bulk from 180 to 230, probably around 20% bf. I honestly have no idea how many calories I eat a day, I just eat a lot. I know I need to track them, so I just started up a fit day account.
So my question is, Carb cycle vs VLCD. I picked up Shelby's VLCD handbook, however he recommends LISS cardio. I currently lift 5 days/week, and do cardio EOD, which is either AM sprinting on incline treadmill (empty stomach), or prowler pushing in the evening.
Can I do these types of cardio on VLCD? My goal is to drop to around 200-210, with some visible abs. Not looking to get 'ripped' at all, just want to get into better football shape.
Katch formula I found online stated:
Estimated Base BMR: 2172 Calories.
Estimated TDEE: 3367 Calories.
Estimated Daily Caloric Need For Weight Loss: 2867 Calories.
Should I aim for that, or a little bit less?
The only thing I have ever kept track of was protein intake, always making sure to get around 300g/day. Any help would be appreciated!