I have a question about the optimal caloric intake for myself.
I’m 31, 182 lbs, about 17%bf and mostly trying to lose fat (down to 10%) before I start building mass–hopefully without gaining much fat back using Carbolin 19 in a couple months when I’ll go up to 3500 or 3700 cals per day. I’ve read through all the nutrition and supplement threads and have really learned a lot. My maintenance intake is around 3100 or 3200 cals a day and I’m currently consuming 2100-2200. I lift 3 days a week and run 5 days a week–on lifting days 1 mile before I lift and 3 miles after–the other 2 days I run 5 miles. Currently I’m taking Maximum Strength HOT-ROX, Low-Carb Grow! and Surge with 2.5 g creatine before during and after lifting. I’m eating 5 or 6 times daily and on reduced carb–about a 20/50/30 split. Usually 100 to 120 g carbs, 250 to 275 protein and about 70 g fat–pretty much T-Dawg 2.0. Being that I’m a good 1000 cals below maintenance now, I’m wondering when I should up the ante to 500 below–when I hit 15%, 12%…? I’m a little scared I’m losing lean muscle but can’t really tell because I just started lifting–I’m just itching to add some weight to the bar–it’s rather pathetic right now.
I’d like to lose over at least 1 1/2 pounds per week but I know at a certain point one pound is better to avoid losing muscle. At what bf % should I raise my caloric intake to say, 2600 cals per day?
Thanks very much for all your help–in the last month I’ve become an avid T-Nation reader and Biotest customer–Grow! is the best protein MRP out and the Power Drive gets me through the rough spots. I can only assume Surge is doing it’s job on lift days.
This is just a mess man
I’ve never understood the concept of leaning down before you bulk up. If you are in relatively good shape at a reasonable weight and bf, why go down and then up? And down to 10%! Holy Shneikies.
Anyways, that’s just my opinion.
Your caloric level is to low to maintain that weight and workout. For craps sake, you’re running 20+ miles per week. That is no way to maintain muscle mass. You’re catabolizing your body. You have nothing there for your weight workout–trust me. You are going backwards.
My belief here is you are trying to accomplish too much, too soon. Slow down and take a look.
First, how can you run 4-5 miles a day on 100g carbs. What do you think your body is using for fuel?
Second, you’re trying to lose fat and keep muscle yet your caloric intake is such that your body is going to hold onto every ounce of fat it can. According to your own #'s-you are running at a 1000 cal. deficit per day.
And that’s just off of maint. Now factor in your running and lifting.
Here’s what I’d do.
Take you cals to 3000. Do this with carbs and fat. Invest immediately in fish oil caps and some good grain carbs.
Keep your carb and oil intake limited to early in the day and shortly after workout. If you want to run that much, after your workout would be a great time to carb load. 50g right after. Simple, easily digested. Then 50 1 hour later mixed with some good whole food protein.
Stop runnibg on lifting days. It’s just hurting your cause. I know what you’re thinking here, but trust me, you’ll feel and see the difference shortly if you are able to put more effort into your lifting as opposed to splitting the energy up with the cardio.
One day a week must be completely away from gym.
Start drinking water. ALOT of water. Minimum of 6 qts a day–minimum.
Sleep. Get your rest. ZMA would be a quality addition to your supps.
Tweak your program slightly to higher weights/less reps. Shorten your rest period to 60-90 secs between sets. 40-50 minutes is plenty of weight time.
Make at least one day a week interval type cardio. Forget the 5 mile runs. Go short. Go intense. Go for bursts. It may surprise you to know you could do more for your goals with a 25 minute TOTAL cardio workout than you can from 5 miles. This includes a 3-5 min warmup and cool down.
This is where I would start