Not exact matches
Additionally, they needed to overreach the daily
maintenance limit by
around 40 % more
calories.
For example, a 170 lb male may have a
maintenance caloric requirement of
around 2500
calories / day.
Lots of trainees still believe that doing sit - ups or crunches will get them a six pack — WRONG.A well balanced diet is the key for ripped abs.Eat too much and you gain weight quickly, eat too little and you'll lose muscle mass.The key is to slowly reduce
calories and experiment.Try to eat 300 - 500
calories less than you burn in a day.For an example if your
maintenance calories are 2500 and you burn another 500 during your workout, that makes a caloric expenditure of 3000
calories a day.Eating
around 2500 - 2700
calories a day is a good start in your fat loss journey.
Using a
calorie counter like the one below helps you set your «
calorie sweet spot» which is typically
around 20 % lower than your
maintenance calories.
If he was maintaining his weight before (caloric
maintenance), then it follows that he'll start losing
around a pound per week (a ~ 3500 weekly
calorie deficit) with his new breakfast.
You'll hear many different recommendations across the board on this, but a safe bet when it comes to effective clean bulking is to consume
around 200 - 300
calories above your
maintenance level.
So, for example, a man with a
calorie maintenance level of 2000
calories would look to consume about 2250
calories per day (a woman would shoot for
around 2125
calories per day).
Even if you don't need the extra protein to help maintain muscle mass while you're eating at
maintenance, it can help you burn
around 80 — 100
calories more per day, which, in some cases, is enough to help offset the drop in resting metabolic rate caused by dieting.
If I do as you suggest and eat
maintenance calories on lifting days, I'd have to eat
around 1000 - 1100 on cardio days.
A bodybuilder who has caloric
maintenance levels of
around 3,000
calories would then eat 3,150 to 3,300
calories every day on the weekend.
This process can be repeated until the point that restricting
calories further becomes unhealthy, somewhere
around 20 - 25 % below your
maintenance.
If your caloric
maintenance is 3000 you must eat
around 500 less which would mean that if you need 2500
calories a day,
around 1900
calories must come from fats!
A good guideline for most people is to consume
around 200 - 300
calories above their
maintenance level per day.
When you consider that a typical
calorie deficit for fat loss is usually
around 500
calories below
maintenance, all it really takes is a few mistakes throughout a given day for your
calorie deficit to be significantly reduced or erased altogether.
Decide on a moderate
calorie intake
around maintenance level and adopt a protein intake of 1g / 1 lb of lean body weight.
And, the starting point for figuring out exactly how many
calories you need to eat per day revolves
around something called your
calorie maintenance level.
For example, if you've been eating 2,000
calories per day to lose fat and your
maintenance needs are
around 2,500
calories per day, you should be eating at least 2,500
calories per day during the refeed.
For an active female, 1600 - 2000
calories should be right
around maintenance levels.
Set your
calories to
around maintenance levels and focus on changing your body composition.
I've tracked my
maintenance calories and found I need
around 3300 a day to maintain.