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By (user no longer on site) OP
over a year ago
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hi, any help with the following would be appreciated. i m 6ft, early forties, started exercise and, fairly, sensible ish, eating last year. the exercise now mainly consists of daily weights for arms, back, stomach etc, nothing too drastic, just about 40 mins per day. On top of that cardio now just consists of walking roughly 45 mins to 1 hour per day, broken up into 2 or three walks. i have used bmr calculator stating daily calorie intake should be about 2800 cals a day, but other calcs state different intake. any advice on roughly what should be eating to maintain? ps, i m roughly 12 and half stone, thanks in advance for any help |
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By (user no longer on site)
over a year ago
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"hi, any help with the following would be appreciated. i m 6ft, early forties, started exercise and, fairly, sensible ish, eating last year. the exercise now mainly consists of daily weights for arms, back, stomach etc, nothing too drastic, just about 40 mins per day. On top of that cardio now just consists of walking roughly 45 mins to 1 hour per day, broken up into 2 or three walks. i have used bmr calculator stating daily calorie intake should be about 2800 cals a day, but other calcs state different intake. any advice on roughly what should be eating to maintain? ps, i m roughly 12 and half stone, thanks in advance for any help"
Your same hight and weight as me more or less and I eat between 1500-2000 calories and that keeps my weight stable for me. If I want to lose a bit I don't go over 1500 and if I want to gain a bit I make sure I eat 2000 min a day. |
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By (user no longer on site) OP
over a year ago
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thanks, i went down to 1500 to lose weight and it literally fell off. even at 2000 i find weight comes off, particularly with exercise.do you not fund 2000 a bit low?just they recommend 2500 for guys?but i have read your body adjusts accordingly |
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By (user no longer on site)
over a year ago
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"thanks, i went down to 1500 to lose weight and it literally fell off. even at 2000 i find weight comes off, particularly with exercise.do you not fund 2000 a bit low?just they recommend 2500 for guys?but i have read your body adjusts accordingly"
I experimented for a while as the 2500 you've seen stated are only a guide line and not exact for every individual.
You need to find what your body is happy at and tweak it occasionally to fit in with how active or not you are at that time in your life.
For me it's between 1500 and 2000 |
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By (user no longer on site)
over a year ago
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"hi, any help with the following would be appreciated. i m 6ft, early forties, started exercise and, fairly, sensible ish, eating last year. the exercise now mainly consists of daily weights for arms, back, stomach etc, nothing too drastic, just about 40 mins per day. On top of that cardio now just consists of walking roughly 45 mins to 1 hour per day, broken up into 2 or three walks. i have used bmr calculator stating daily calorie intake should be about 2800 cals a day, but other calcs state different intake. any advice on roughly what should be eating to maintain? ps, i m roughly 12 and half stone, thanks in advance for any help
Your same hight and weight as me more or less and I eat between 1500-2000 calories and that keeps my weight stable for me. If I want to lose a bit I don't go over 1500 and if I want to gain a bit I make sure I eat 2000 min a day."
Great advice..What i will add is carbs. We need them to keep are energy levels constant when we train. But they need to be health carbs. Brown rice, brown wholemeal breads etc if you have too. The thing about carbs is that if we eat to many the body stores the sugars which inturn turns to fat. Which for most of us tends to be around are waist line.
My ratio is one third carbs, two third protein and i train alot. 5:11 tall and 11 stone 45 years old. Hope this helps. |
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In my opinion (and a bit of experience) 2500 caps is way over.
This is the suggested intake for the average male assuming they are moderately active all day long, and almost no one actually is.
Then people do an hour of walking and a bit of gym work and think they can up it 3000 calls and more. Unless your looking to pack on weight that's just not how it works.
I consider 20 mins of intense cardio warm up (and I do mean intense) followers by 45 mins of weights to be moderately active. |
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By (user no longer on site)
over a year ago
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"Get yourself to MyFitnessPal."
This.
You don't get in shape by lifting weights or exercising (healthy activities, no doubt) take a power lifter or some boxers... They don't always look very fit. To 'look' fit and loose weight you need to learn about food. Carbs in particular like one poster said |
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By (user no longer on site) OP
over a year ago
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really helpful advice, thank you all very much.so, if you had say a rough figure for cal intake, based upon what i do, you reckon just over 2000 should be sufficient? |
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By (user no longer on site)
over a year ago
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Just stop drinking milk and eating cheese during the week; by going low fat you will train your body to use up the fat already stored; try to cut out sugar from your teas and coffee's.
Try this and see the difference after 2 weeks. |
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By (user no longer on site)
over a year ago
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"really helpful advice, thank you all very much.so, if you had say a rough figure for cal intake, based upon what i do, you reckon just over 2000 should be sufficient?"
In all honesty as far as I know the quantity of food is less important that the types. Low carb high protein diets will allow more muscle growth and provide you with longer lasting energy.
plus it depends on your own metabolism. Look into improving your metabolism and the weight will drop off naturally without the need to starve yourself. Also Muscles use more energy, so building muscles will mean that you use more calories generally.
Also it depends on what look you are going for. Big and beefy you need high calorie (still specific types) and if you want lean and toned you need more balanced diets.
Hope that has helped to some degree I am no expert but did a bit of research some time ago for a friend looking to lose weight. |
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Whilst there can be average suggested intakes for people, we are all unique.
Your basal metabolic rate will be unique. If you have high muscle levels and lower levels of body fat, your body will burn more calories just in its resting state.
Exercise isn't an ideal weight loss approach but the right exercise type and volume can help somewhat. Diet is all for exercise gains and benefits.
If you're in a gym ask for a review of your plan and possibly diet too.
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By (user no longer on site)
over a year ago
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"hi, any help with the following would be appreciated. i m 6ft, early forties, started exercise and, fairly, sensible ish, eating last year. the exercise now mainly consists of daily weights for arms, back, stomach etc, nothing too drastic, just about 40 mins per day. On top of that cardio now just consists of walking roughly 45 mins to 1 hour per day, broken up into 2 or three walks. i have used bmr calculator stating daily calorie intake should be about 2800 cals a day, but other calcs state different intake. any advice on roughly what should be eating to maintain? ps, i m roughly 12 and half stone, thanks in advance for any help"
Calorie intake is heavily dependant on your metabolism and goal (gain mass, loose fat, etc.). If I was you I would try looking for some help on bodybuilding website. |
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"hi, any help with the following would be appreciated. i m 6ft, early forties, started exercise and, fairly, sensible ish, eating last year. the exercise now mainly consists of daily weights for arms, back, stomach etc, nothing too drastic, just about 40 mins per day. On top of that cardio now just consists of walking roughly 45 mins to 1 hour per day, broken up into 2 or three walks. i have used bmr calculator stating daily calorie intake should be about 2800 cals a day, but other calcs state different intake. any advice on roughly what should be eating to maintain? ps, i m roughly 12 and half stone, thanks in advance for any help"
Yes it's easy xxx
You use consistent eating and exercise and slight adjustments to fine tune
Bearing in mind you will have to learn and factor in that your body will adapt and adjust
No one here can say x cals
You start with an approximate.. and watch your weight or body also noting how energised you feel
You could start high work down to the butter zone or start low
Tip
Once YOU have learned how YOUR body metabolises and responds to exercises you then need to feel your way , making consistent but subtle changes xxx |
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By (user no longer on site)
over a year ago
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"Whilst there can be average suggested intakes for people, we are all unique.
Your basal metabolic rate will be unique. If you have high muscle levels and lower levels of body fat, your body will burn more calories just in its resting state.
Exercise isn't an ideal weight loss approach but the right exercise type and volume can help somewhat. Diet is all for exercise gains and benefits.
If you're in a gym ask for a review of your plan and possibly diet too.
"
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Depends where your calories come from, macro wise.
According to my last iDXA scan at Derby Uni Sports Lab, I have 86.419kg of lean muscle, so working on 3g of protein per kg of lean muscle, I need the best part of 260g protein per day, which is 260x4kcal per gram of protein, around 1,040 kcal just of protein, add in fibre, fats, carbs and such and 1,500 even 2,000 kcal would be nothing.
A 50/30/20 P/F/C split, puts me at 260g/150g/100g, which is about 1,000kcal protein (4kcal per g), 1400kcal fat (9kcal per g), 450kcal carbs (4kcal per g), which works for me based on my activity, training and size.
Not all calories are equal.
My advice would be to see a qualified nutritionist, who can break it down, measure body fat and come up with a plan based in your stats and activity level. |
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