I've got a few basic questions for anyone who has the time/knowledge to answer them. A little background, I'm 5'11 and 235lbs. I'm definately ready for a change. I lifted all through high school and did absolutely nothing in college. I've since graduated and was lucky enough to find a good job. I'm dating a great girl and would like to become more attractive/healthy so I can begin to really enjoy life. I'm in the process of purchasing a used stairmaster as I've always enjoyed using them and I think they are great for HIIT training. My first question is this. How many calories should I be consuming a day to start off? From the calculations I figured after reading Marcus' and gravityhomers sticky posts I shouldn't be consuming more than 1850 calories a day. Is this a good starting point? Should I be consuming more or less? Ok, second question. What is the best way to perform a body fat test? Last but not least, this is more of a general question but I was always taught after lifting your muscles need a 48 hr. period to rest before lifting again. Is this true? Should I only be lifting three times a week and doing cardio 7 days a week? Is there any benefit to lifting more than doing more cardio or vice versa? I think that's it for now. I know I'm not finished researching yet but I do look forward to getting to know everyone and appreciate any and all help.

-Kris

How many calories should I be consuming a day to start off? From the calculations I figured after reading Marcus' and gravityhomers sticky posts I shouldn't be consuming more than 1850 calories a day. Is this a good starting point? Should I be consuming more or less?

Ok, second question. What is the best way to perform a body fat test?

Last but not least, this is more of a general question but I was always taught after lifting your muscles need a 48 hr. period to rest before lifting again. Is this true?

Should I only be lifting three times a week and doing cardio 7 days a week?

Is there any benefit to lifting more than doing more cardio or vice versa? I think that's it for now. I know I'm not finished researching yet but I do look forward to getting to know everyone and appreciate any and all help.

-Kris

We all have different opinions. I would think you could do all right at that calorie level, you can adjust as you go. I might suggest a 60C/20P/20F ratio of macros to keep energy up.

Calipers are a good estimation of BF%.

I adhere to the 48 hours of rest between workouts, it is a good rule of thumb. As well as the 3 full body workouts a week. If you have to you can do cardio and even do it 7 days a week. I don't recommend it. I think cardio is best done by remaining active. Walk dog/GF/wife, see your neighborhood. Use stairs rather than elevators. Park car at end of parking lot. Golf without caddy or cart. Stady outside alot. And if you have extra energy, do cardio after weight workout. Don't stay in a gym. Get out and live.

Keep up the research and look for the logic. All of this is the way I see things. Welcome aboard.:tucool:

I know I'm not finished researching yet but I do look forward to getting to know everyone and appreciate any and all help.

Hi Kris, welcome and thanks for reading the stickies. :tu:

I think you may have missed a step in the BMR calculation. I don't know how old you are so I plugged your height, weight, and 25 as your age into this BMR calculator (http://www.bmi-calculator.net/bmr-calculator/) -- getting a figure of 2230. With a sedentary activity multiplier of 1.2 that's 2676, but if you're lifting and doing cardio a more appropriate multiplier would be around 1.5 for a maintainence figure of 3346.

Subtracting 750 calories from that would 2595 and should give you excellent fat loss. If you want to cut some more off then I'd go down to your BMR number (2230) at the lowest for now. You can always reduce a bit from there if you feel the need but I'd recommend keeping above 1800 - the American College of Sports Medecine minimum guideline for an adult male.

How many calories should I be consuming a day to start off?

In regards to the above: I'd start at 2600. :nod:

Is this a good starting point?

Seems too low. You'll still lose fat fast at a higher intake and the extra nutrients will go a long way towards preserving and building muscle, which will help fat burn as well.

What is the best way to perform a body fat test?

Take progress pictures every two weeks and compare them. :)

I was always taught after lifting your muscles need a 48 hr. period to rest before lifting again. Is this true?

It's a good guideline but nothing is written in stone. Any idea what your body responds to best? If no, try resistance 3x/week and see how it feels.

Should I only be lifting three times a week and doing cardio 7 days a week?

If that's what feels good, suits your schedule, and appeals to you: Yep! It will definetly help you shed fat and build muscle.

Is there any benefit to lifting more than doing more cardio or vice versa?

The only relationship I'm particularly wedded to between the two is that you should do your resistance training when you're energized and ready to bring intensity into the weight room. Tiring yourself out with cardio before lifting is going to short-change your training and reduce its effectiveness.

:gl:

Thank you both for the quick responses. M@ that was a great guess at my age. I'm 24 I'll be 25 in July. I think I'm going to try and limit my caloric intake to my BMR. rtestes what are the benefits of doing the 60C/20P/20F as opposed to the 40C/40P/20F? I really respect your advice and I will shoot for the 60C/20P/20F. I'm just curious as to why you suggested it. Thanks again all.

rtestes what are the benefits of doing the 60C/20P/20F as opposed to the 40C/40P/20F? I really respect your advice and I will shoot for the 60C/20P/20F. I'm just curious as to why you suggested it. Thanks again all.

Carbs are the energy food, when you cut calories down towards the lower end. It is easier to stay on the path in a cut. It happens to be the suggested ratio of most medical and nutrition experts and clinics. I go along with the 1200 calorie bottom level for men in diets. I also believe in getting it over with as quickly as possible for quick results.

When you established the 1800 level, I thought you might be shooting for 3 lbs or so off a week. Some do. One thing about calories, you can change them.

I personally find that I cut better on more protein and healthy fat, less carbs. So, you might experiment around and see what works for you.

My last cutting ratios were more like 45% protein, 40% fat, 15% carbs. Most of those carbs were around workouts.