[quote]The Mighty Stu wrote:
All good points mentioned. An average, a well muscled 200 lbs man will usually have a BMR of about 3000 cals. This is assuming of course that proper attention is given to addressing the needs for specific macro-nutrients (protein, carbohydrates, fats).
My wife is about 5’2, maybe 113 lbs, and she’s dieting on the same amount of calories that you’re eating at 220 lbs.
Step 1- figure out your maintenance calories (for current bodyweight) - lotta online calculators.
Step 2- figure out a nice healthy (‘reasonable’) deficit from that # (300-500 IMO) to get a target #
Step 3- Plan out how much protein you need a day to maintain your current lean mass.
Step 4- Add about 50-75g of protein to that number, and break is down into 5-6 smaller feedings.
Step 5- Figure out how you’re gonna get 100-200 cals a day from healthy fats
Step 6- Fill the rest in with healthy carb sources
Follow that for a couple of weeks while training intelligently, and see what happens. I have one client who started off seriously overweight. She was eating once a day, and easily under 400 calories at that. All I did was make a simple 5x a day eating plan, of the most basic, can’t screw up foods, and have her take walks a few times a week. She’s been dropping 4-5 lbs a week on average. Here’s the crazy part: I only doubled her calories! She’s still eating a stupidly low amount of calories each day, BUT her body has gotten so tanked from what she had gotten it accustomed to, that this got everything moving again. Now, we’re actually raising her #s every week!
Hope that helps a bit.
According to the online calculater, im around 3200 calories for maintenence. My problem is geting a strict diet with limited funds.[/quote]
Your parents would have a problem stocking healthy food in the house? Eating well does not mean eating expensive. Rice, coconut oil, veggies, and lean proteins are not costly and you can build any physique with those things.