Do anyone know the formula on calorie intake?You know base on your weight and activities how much calories you should take so you don’t eat your muscles,but still lose weight.[/quote]
There is a daily needs calculator at NutritionData.com:
Choose a “sedentary” lifestyle no matter what and don’t figure in exercise. Subtract 500 calories from the number you get and that’s your daily needs.
This is just a starting point. You’ll need to keep track of the calories you’re eating and see how it goes.
I have one of the scales that also tracks body fat percentage. They’re notoriously inaccurate, so don’t take the numbers as gospel, but you can use them to gauge how much lean mass you’re losing from week to week.
When it comes to nutrition, you have to get it all right. What foods you eat, what percentages of carbs, protein and fat you eat, when you eat, it’s all important for losing fat and minimizing lean body mass losses.
Lift heavy! Heavy weight/low rep routines encourage your body to hang on to the muscle it has much more than high rep routines do.
Forget the whole idea of burning calories through exercise. The number of calories you burn during exercise are trivial compared to the number of calories you burn the other 23 hours in a day. Your training program should be geared to keeping your metabolism high so you burn the maximum number of calories when you’re NOT exercising. The proven way to do that is High Intensity Interval Training. Don’t take my word for it, check it out on your own.
If you’re going to go the exercise bike routine, I’d get a recumbent bike. Those narrow seats on regular bikes may cause problems, especially for heavier guys.
I have a recumbent exercise bike and I love it. Here’s my HIIT routine: 90 seconds at 70% of Maximum Heart Rate then 30 seconds all out, then back to 70% for 90 seconds and then 30 seconds all out. Do that 15 times for a total of 30 minutes and you’ll have a killer workout. I used just such a workout to drop 190 lbs. I did my cardio on non-lifting days.