Calorie intake recomendation request

[bragi]

Hi

I'm new here and in dire need of some recomendations.
I weigh aprox 97 kg, am 183 cm tall, 33 yo, and have about 30% bf.
I train 5-6 times a week. 5x5 mon, wed, fri. Cardio tue, thur, sat.

My long term goal is 15% bf and 85 kg.

Here is an analysis of my food consumption for today. Its pretty much an average day for me. I have little or no clue about weather I should raise or try to lower my calorie intake. I eat really clean. Junk on extremely rear occations, sweets on weekends only. Occational beer or glass of wine. Lots of greens, dairy, chicken, red meat and fruit. My weakness is coffee.

I'd really like some comments.

Regards, Bragi

cals 2181
fat 61 gr
carbs 214 gr
protein 200 gr

Tue, Apr 28 2009 Cals
Milk, Reduced Fat, Fluid, 2% Milkfat - With Added Vitamin A 122
Oats, Regular And Quick And Instant, Unenriched - Cooked With Water, Without Salt 166
Milk, Fluid, 3.25% Milkfat 18
Coffee (Filter) 2
Milk, Fluid, 3.25% Milkfat 18
Coffee (Filter) 2
Cucumber - With Peel, Raw 8
Peppers, Sweet, Red - Raw 23
Tomatoes, Red, Ripe - Raw, June Thru October Average 26
Salad, Vegetable, Tossed - Without Dressing 33
4% California Style Cottage Cheese - Cottage Cheese 110
Haddock - Cooked, Dry Heat 168
Crackers 157
Tuna Salad 75
Milk, Fluid, 3.25% Milkfat 18
Coffee (Filter) 2
Milk, Fluid, 3.25% Milkfat 18
Coffee (Filter) 2
Bananas 105
Bananas 105
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 Inch 293
Cream, Sour, Cultured 128
Sauce, LA VICTORIA, LA VICTORIA Thick 'N Chunky Salsa, Mild 16
Chicken, Breast, Meat Only - Cooked, Fried 374
Skyr.is vanillu 95
Skyr.is vanillu (dairy, high in protein, no fat, no sugar) 95
Total Calories Consumed 2,181

Fat - 24.8% (61 grams)
Protein - 36.3% (200 grams)
Carbohydrates - 38.8% (214 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,166 mg
Daily Sugar Intake - 59 grams
Daily Cholesterol Intake - 376 mg
Daily Saturated Fat Intake - 23 grams
Daily Fiber Intake - 15 grams

[herf]

I would recommend dropping alot of the milk. Milk is great for gaining fat/weight, not dropping it. I would also lower your carbs down a bit. You may not believe me on this, but up your calories a bit also. 2000 a day is not enough. I would recommend upping it to about 3000. (you are intaking alot of protein) If you put sugar in your coffee, try to drink it black.

The last thing you should do is put down a body weight goal. I would just stick with a body fat % goal. You can weigh 150kg and only have 10% body fat and look great. Personally I see no reason to weigh yourself for goals.

Your weights are still light and you are probably working on form. Once the weights get heavier you will see better muscle gain and this will increase your metabolism as well as just being active will. This may be the best way to go also.

The easiest advice for me to give you is, just drop the milk. Or at the very most, drink skim milk.

Another thing is make sure you are eating every 3 hours, or about there. Big breakfast, medium sized lunch and small dinner. I have a little more body fat than you and just started low carb. I'm sure this will take the weight off, BUT it requires a total change in how you eat. Ask around about the anabolic diet and see if its right for you.

[overdrive23]

i agree w/ losing the milk.

but anything else, just keep some measurements (chest, waist, arms, legs) and watch them as well as the scale (make sure to weigh-in w/ consistent variables) and make adjustments.

there is no one that will tell you "eat this much to weight this much". it's all about finding what works for you.

(i think i've typed that a few times recently.)

[bragi]

Thanks guys. I'll take your ideas into consideration. I will also up my calories a bit. Go for 2700 maybe.

Reg
Bragi

[Spiritcrusher]

Hey there,

I have a similar question. I am doing AD for about nine Weeks now and I believe that I cut to many calories.
I am 196cm tall, weigh about 110Kg with a bit above 20% BF.

How much calories would you consider?
I try to cycle them, i.e.: Mo, Tue, Thu, Fri, Sun about 2300 Kcal, Wed about 2900 Kcal and
on I load carbs on Sat. I don't count the Kcal on this day, but I guess it's pretty high.


Your help is highly appreciated!

Edit: My intake is mostly 30 to 40% Protein, 50% to 65% Fat, and always <5% Carbs

[Spiritcrusher]

Thanks!!

[SupraFast]

Find the weight you need to be at to reach your bf% goal. 30% - 15% = 15%. 15% of ~214lbs = ~32lbs

So, to be 15% bodyfat you need weigh 182lbs. (this is assuming you lose only fat weight).

Since your goal weight is 182lbs, eat about 1800 to 2100 calories/day to start off (depending on how active you are). Try to lose 1 to 2lbs of fat per week. If you find yourself losing more, increase your calorie intake. You don't want to lose weight really fast.

[Spiritcrusher]

How did you come up with 1800 to 2100 Kcals ? Whats the calculation behind these numbers?

Btw I am at about 20% and want to get down to 10%, you wrote about 30%. Did you write in the right post?