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25yrs old, 5'11", 205lbs.
Mon thru Fri - Gym (I follow the Max-OT training 45min/day)
Sat - Off
Sun - Ice hockey for 1hr

It says for me to eat about 2000-2200/day to lose weight.
Is that overall including exercise? I've been following a 40/40/20 split.

Say I eat 2000 calories a day, but burn off about 300-400 in the gym. That leaves me with a net of 1600. Is that too low??? Should I eat like 2400, then after working out brings me to a net of 2000?

I don't seem to be losing muscle. I'm not making insane gains at the gym, but my strength is definitely maintainingg/slowly increasing and I am slowlyyyyy getting more defined.

I went from 235 to 205 in about 6 months just dieting, then about 2 months ago started weight training. Seen some pretty good results so far with the Max-OT training. But it seems as if I've hit a plateau. I'm not sure if I'm losing weight/gaining muscle causing me to hover 200-205 every week.

Should I up my calories with the weight training?
Thanks in advance for any input!Using Harris-Benidict and putting that you were moderately active, I would say 2700 would be a little bit closer to what you need to lose fat.

Jason

Using Harris-Benidict and putting that you were moderately active, I would say 2700 would be a little bit closer to what you need to lose fat.

Jason

Oh thank you so much. So I should definitely up my calorie intake. How bad of an effect does too low of calories have on losing fat?

:o Oh thank you so much. So I should definitely up my calorie intake. How bad of an effect does too low of calories have on losing fat?
Of course everybody is different, so give 2700 a try for a few weeks and eat more or less accordingly. I was always under the impression that when the calories are set too low, your body goes into starvation mode and you actually lose more muscle than fat(correct me if I'm wrong)

Jason

It's more of a feeling. The formulas give you somewhere to start. You decide from there. I personally played with my caloric intake for a week to find out how low I could go on kcal's and still be fully functional throughout my entire day. This includes a split morning/evening workout at the intensity I feel is necessary to get the job done. To contrast, the Harris-Benedict formula stated I should eat around 1650 kcal's per day, when in reality the number that works for me is about 1900. Be patient, use your head, read this forum and apply the knowledge using common sense and success will follow.

-R