T Nation

nutrition advice


#1

I have been keeping a good food log for the last week so I now have an idea of my micronutrient make-up.

My only question is what is a good total calorie intake for a 225lb guy at 17% bodyfat. I would like to bring it down to 12%. I know every estimation is a shot in the dark and only time will tell but I would just like a good starting point.

I usually here figures like 13 x body weight (or is it lean body weight?). Typically do you guys only cut 500 calories a day + 500 calories more from cardio?

My goal is to shed body fat but with as little muscle loss as possible. I got down to 197 pounds last year at 11% but lost alot of size and strength in the process.

An average day in my current diet looks like this.

2850 calories a day. 48% carbs, 32% protein, 20% fats


#2

In theory your intake looks fine. Your food log and tracking will be your tell all. Give it two weeks and see what happens. You should be shooting for between 1-2lbs a week to minimze loss of LBM.

If you are losing to fast or to slow then adjust by +/- 259K/cals and give it another 2 weeks.

Hope this helps,

Phill


#3

259 cals Phill?! WOW, thats really precise? :wink:


#4

sorry I meant 250.

I do find from personal experience that if I raise my k/cal intake by 357.7865K/cals I will overtrain mentally trying to keep my food log. :slight_smile:

Phill


#5

I think we're onto something Phill. I use that same exact number but I usually divide it by 13.5473 then multiply that number by 13.54729. That has given me the most benefits of any cutting program out there! :slightly_smiling:


#6

Tom we didnt mean to highjack your thread really just a little T-humor.

I hope my earlier post did help, and if you have further ?'s dont hesitate.

Phill

PGA I will have to try and crunch those #'s on my current routine. LOL