Basically, I'm inactive all day long (sitting in front of the computer mostly) but when it's time to work out I do the following: 3-day split, 50 min - 1hr workouts plus 40-45 minutes LISS cardio every day @ 10-12mph on the elliptical trainer (150-160 bpm, I don't know if that's too much but I don't feel fatigued while doing this).

I use the katchcalc.xls spreadsheet to figure out how many calories I need daily. My question is as follows: A few days ago I got a new digital scale, and since the scale I used before tells me a totally different weight (it's not a digital scale, if that matters at all). At this time I don't know whether I'm losing or gaining weight (it seems to me that I'm losing weight because 3 days ago I was 173.8lbs and this morning I was 172.2lbs). What activity level would you put me in based on the things I do daily (sit in front of the computer mostly, cardio and weights), sedetary, lightly active, mod. active, very active, extr. active?

The choice I used in the spreadsheet was lightly active because I'm confused whether that depends purely on weights, or what you do daily and weights. So with the lightly active choice, I eat about 1984 calories daily and I'm 172.2lbs @ 15% bf (currently cutting).

Sorry for making this long. Thanks for any help. :D

Edit: I didn't want to experiment by increasing daily caloric intake so soon after I got the good scale because I didn't want to add even more body fat to myself. ;]

Try taking the average of moderately and very active.


jason

That puts me at 2459.11 calories. Does that seem right? The only thing that throws me off is the fact that I do pretty much nothing all day long (well, nothing hard physically) except for when I do cardio and weights. Does that seem right to you? I guess I could try increasing my calories next week and see if I gain fat. It will be kind of hard to tell since all my lifts are going up.

That seems like it would be in the ballpark. Which is about all you can get with these. I have great sympathy for your situation, as I'm asking the same question myself.

I'm 6'3", 201.5 (as of this morning). I started at 242 in Janury and am really pleased, but want to get a little leaner before thinking about maintainence or <gasp> a mini-bulk.

I lift hard for 30-45 min, 4 mornings a week. 2 HIIT sessions of 15-18 minutes, 2 LISS of 35-40 minutes 2x/week. I then sit at a desk for 10 hrs. Take care of kid for a few hours. Cook. Eat. Sleep.

BMR comes in at 2036. The multiplier goes in at 1.55 or so, and I get a TDEE of 31.55. That means I'd be cutting a pound a week on 2500 cals/day. That seems like a lot to me.

Advice most welcome.

That puts me at 2459.11 calories. Does that seem right? The only thing that throws me off is the fact that I do pretty much nothing all day long (well, nothing hard physically) except for when I do cardio and weights. Does that seem right to you? I guess I could try increasing my calories next week and see if I gain fat. It will be kind of hard to tell since all my lifts are going up.


Sounds about right. I also sit on my butt all day long. The only physical activity I do is weightlifting and the random cardio session.

Sounds about right. I also sit on my butt all day long. The only physical activity I do is weightlifting and the random cardio session.

And I take it you've had success losing bodyfat?

And I take it you've had success losing bodyfat?

Yup. Before/After Pictures (http://alamofitness.com/)

While I generally play it by ear, I like to use katch-mcardle as a starting point and make adjustments accordingly.

Jason

Sounds good. Thanks. :tu: