Quote:
Originally Posted by Speedy1975
35, Male, 5'10 163.5
I think I missed the 1.2 multiply factor in the formula but that puts it at 2K cals a day.
Lemme know if I missed something.
Keto diets are pretty popular among the bodybuilding crowd at my gym. It strips fat like no other, but I only use to to tweak as needed. It's not sustainable long term. When I say low carb I'm talking 70 or less a day. You'll really feel like crap the first couple of weeks, but then your body will start burning fat for fuel and things are fine.
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Ok you are close, most people have a hard time with the activity factor, even though you have a desk job by your workouts your activity factor would probably be moderate so 1.55. your BMR would be 1734.90 x 1.55 = 2689. That is maintanence, for fat loss you would start with a 500 cal defecit so cal intake would be about 2189 cals . six meals a day would be ideal 5 ok. so using 6 meals average cals per meal would be about 364. Now for the most effective fat loss you could use calorie tappering where you would eat larger meals earlier in the day and smaller late in the day, eat complex carbs from grains, legumes etc, earlier and fiberous carbs later. Also if you think you are more ectomorph then reducing carbs to much is not necessary and may be counterproductive. From what I've seen I think a safe, reasonable starting point would be 50% carb, 30% protein and 20% fat. I wold recomend trying this for two weeks, keep records of what you eat and post them after looking at them and your results we can make adjustments. This plan would give you a 3500 cal deficit per week from diet along with your workouts you should be inline for a 1-2 lb loss per week. Now with a little more info we can design some kind of an eating plan that will fit your schedule. Are you free to eat when you want at work? Normally what time do you wake up, workout and go to sleep.