Hello all, I won't rehash everything I typed in the Nutrition Forum, but I will recap. I am 27, 6'6" and 315 pounds. I was 380! I want to begin a workout regiment and new eating plan. I want to know, are the equations out there for caloric intake only for skinny guys who are weight training, or are they also for fat guys who are trying to lose weight AND build muscle? I want to lose 100+ pounds, but I want to start weight training at the same time. Any help, or directions to find guidance online, would be greatly appreciated!

Thank you all in advance for you help!

Hello all, I won't rehash everything I typed in the Nutrition Forum, but I will recap. I am 27, 6'6" and 315 pounds. I was 380! I want to begin a workout regiment and new eating plan. I want to know, are the equations out there for caloric intake only for skinny guys who are weight training, or are they also for fat guys who are trying to lose weight AND build muscle? I want to lose 100+ pounds, but I want to start weight training at the same time. Any help, or directions to find guidance online, would be greatly appreciated!

Thank you all in advance for you help!

Do you know what your BF% is? Chances are that you won't 'gain' a whole lot of muscle if your main goal is to lose weight. However, I have a feeling that you have quite a bit of muscle underneath that gut, so it's going to seem as if you're gaining.

As far as I know everything is pretty much the same across the board. I know it seems kind of generic now, because I use this link quite often, but check this page out first thing :

http://www.hussman.org/fitness/

Hello all, I won't rehash everything I typed in the Nutrition Forum, but I will recap. I am 27, 6'6" and 315 pounds. I was 380! I want to begin a workout regiment and new eating plan. I want to know, are the equations out there for caloric intake only for skinny guys who are weight training, or are they also for fat guys who are trying to lose weight AND build muscle? I want to lose 100+ pounds, but I want to start weight training at the same time. Any help, or directions to find guidance online, would be greatly appreciated!

Thank you all in advance for you help!
you can start weight training. weight training helps you burn calories. but you definetely cannot lose fat and gain muscle simultaneously by natural methods.(arnolds encyclopedia says so...) i dunno abt the equations.someone else can help u with that.

you can start weight training. weight training helps you burn calories. but you definetely cannot lose fat and gain muscle simultaneously by natural methods.(arnolds encyclopedia says so...) i dunno abt the equations.someone else can help u with that.

Huh? We are reading the same site, right?

Hello all, I won't rehash everything I typed in the Nutrition Forum, but I will recap. I am 27, 6'6" and 315 pounds. I was 380! I want to begin a workout regiment and new eating plan. I want to know, are the equations out there for caloric intake only for skinny guys who are weight training, or are they also for fat guys who are trying to lose weight AND build muscle? I want to lose 100+ pounds, but I want to start weight training at the same time. Any help, or directions to find guidance online, would be greatly appreciated!

Thank you all in advance for you help!

Hey Jason - same boat... 6'6" and 315. Yeah - those cals worry me that say I should be eating 4000 calories. Even the 10x body weight method for cutting puts us over 3000. That's scarry to me. I usuall stick between 2200 and 2500 personally.

I'd stand behind 2000-2500 calories if you're in the 300+lb weight range.

One thing that you might have to worry about, is cutting your calories too fast. If you're normally eating 4000 calories a day, and suddenly, you cut your calories down to 2000 or 2500, you can actually end up hurting your metabolism.

When you cut your daily intake of calories abruptly, your body can go into starvation mode, in which it actually becomes more conservation with its calories and makes it easier to retain body fat.

Optimally, a good idea would be to cut one or two hundred calories from your diet every day until you reach your desired intake, that way, you aren't stressing your body nearly as much. Your urge to binge shouldn't be nearly as bad either.

Of course, everyone wants the quickest asap, and this method will probably be a bit slower, but this is the straight dope

The 10 calories per pound should actually be 10 calories per pounds of LEAN MASS. Find out your body fat percentage and that will tell you what percent of your weight is lean mass, then multiply THAT by 10 and you'll have a decent estimate of what type of caloric intake will be good for you.

For example, say your body fat percentage is 35% - that would make your lean weight 204 lbs, meaning that around 2000 calories per day will pretty much guarantee weight loss.

The 10 calories per pound should actually be 10 calories per pounds of LEAN MASS. Find out your body fat percentage and that will tell you what percent of your weight is lean mass, then multiply THAT by 10 and you'll have a decent estimate of what type of caloric intake will be good for you.

For example, say your body fat percentage is 35% - that would make your lean weight 204 lbs, meaning that around 2000 calories per day will pretty much guarantee weight loss.

Funtax - thanks for the info.. i don't think i've ever seen anyone reference LBM when using the 10x estimate.

Funtax - thanks for the info.. i don't think i've ever seen anyone reference LBM when using the 10x estimate.
That's new to me too

To clarify, that's the low end of what you should be consuming. A quick way to calculate the "caloric zone" you can aim for is to take the LBM x10 as the low end and goal weight x12 for the high end.

For example, I weigh 173 and my goal weight is 155. My bodyfat % is 19%, currently, meaning I have roughly 140 pounds of lean mass.

140x10 = 1400
155x12 = 1860

So 1400-1860 is the "window" I aim for each day. Currently, I tend to be close to the low end, since I still have a fair amount of weight to lose, but as I approach my goal weight I'll progressively increase until I hit 1860 calories per day. Ideally, that will be a good base estimate for my "maintenance" caloric load (obviously, it will need to increase to account for exercise and such) once I get to my goal.

This is the basic formula I've used since I got started (in July at 240 lbs). I make adjustments based on my body fat% each month to account for increased lean mass so that I don't wind up starving myself.

Hello all, I won't rehash everything I typed in the Nutrition Forum, but I will recap. I am 27, 6'6" and 315 pounds. I was 380! I want to begin a workout regiment and new eating plan. I want to know, are the equations out there for caloric intake only for skinny guys who are weight training, or are they also for fat guys who are trying to lose weight AND build muscle? I want to lose 100+ pounds, but I want to start weight training at the same time. Any help, or directions to find guidance online, would be greatly appreciated!

Thank you all in advance for you help!

Jason, I am 5'7 and two years ago was 300 lbs even and now am 187 lbs. This is what I did:
First, I bought a calory count book and a lot of index cards. I weighed myself on Sunday morning (before I ate anything) and for the nex week I wrote everything that I ate on index cards and at the end of the day I counted calories. Then on next Sunday, I weighed myself again. If there was no difference (the weight stayed the same) I calculated the average daily intake. That meant for me that if I eat that many calories a day I will not lose or gain. And I decreased intake by 250 calories to get a deficit of calories and added excersises, both weight lifting and cardio.
Yes I agree with other posts that it is hard to lose fat and gain muscle at a the same time. But you should not rule out weight training. However, you should do more cardio.
Also true that you may notice a gain as when you start the program. However, this is a gain in muscle and not fat. Also remember, that all changes occur from inside out: fist, your arteries are getting bigger, delivering more blod in less heart strokes; second, you will first see changes on your gace and arms and the belly wil stay for a little while. I still have mine, although it does not look as big as it used to be.