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3 Years out of action - Need help!

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APX
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2009/07/21 00:22:13 (permalink)

3 Years out of action - Need help!

hi everyone,

it's been a while since i have trained, i'd say around 3 years. Since iv stopped training I have put on alot of weight id say around 50lb, been eating nothing but ****ty food due to the nature of my work. I'm hoping to start again afresh, drop the weight and build some mass. I have been trying to do some research regarding routines / cardio and diet. I've read cashmans article regarding the routines and several others which has given me a clear idea of what to do. But for diet, im rather lost to be honest. I'm 5'11 and i think im just above 220lb so im not quite sure where to start.

Iv used the following calculators:

http://www.bodybuilding.com/fun/calcarbs.htm
Result: 462grams

http://www.bodybuilding.../fun/fats_calculator.htm
Result: 110grams

http://www.bodybuilding.com/fun/calpro.htm
Result: 330grams

but im not quite sure what to do with the figures, are they my maintenance figures? I would need to go below them to start loosing weight? What should my calorie intake be? any help is appreciated!!

Thanks!!

#1

5 Replies Related Threads

    markavfc
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    Re:3 Years out of action - Need help! 2009/07/21 09:46:46 (permalink)
    If your looking to lose weight given that your 15 stone 10lb I would aim for around 1800 cals 6 times a week and so as not to be too strict on yourself, and give you something to look forward to, have a day when you have around 3000cals. Look to exercise 6 times a weeks burning around 500 cals per session.

    The above will mean you are consuming 13800 cals a week burning off 3000 cals a week through exercise. Given your height/weight this should comfortably lose you 2lb a week.
    #2
    APX
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    Re:3 Years out of action - Need help! 2009/07/21 11:13:53 (permalink)
    Thanks mate! How much is the average calories a male should consume a day?

    Also still need a bit of help on the protein / carb / fat ratio as well :S
    #3
    APX
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    Re:3 Years out of action - Need help! 2009/07/21 15:52:17 (permalink)
    bump
    #4
    markavfc
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    Re:3 Years out of action - Need help! 2009/07/21 15:57:59 (permalink)
    Average cals for a male around 2500 a day.

    It really all depends on what kind of physique your after but as a rough guide I'd aim for 50% of cals from protein, 35% from carbs and 15% from fat.
    #5
    APX
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    Re:3 Years out of action - Need help! 2009/07/21 16:10:53 (permalink)
    Thanks fella, I think im going to start on 1,800 calories per day and see how it goes from here. just reading some articles on the ratios etc at the moment :)

    Thanks again!!
    #6
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