Based on your age, height and weight I have your BMR at 1,846. Adding your daily activity level (sans exercise), you can take in approximately 2,215 calories per day and maintain your current weight.
First and foremost, make certain that you discuss any exercise program with your doctor!!
Assuming he/she gives you clearance, if you were to burn 2000 calories per week via exercise, and bring your weekly calorie intake down to 11,000 calories, you would lose approx. 9 lbs per month.
Make certain to consume more calories on the days you’re exercising to ensure you’re providing the proper fuel your body needs to get thru the workout.
For example, if you were to exercise 4x/week (burning 500 calories per session), your nutrition intake would look like this:
- On the days you’re exercising consume 1700 calories (1700 x 4 days = 6800 calories)
- On the days you’re resting consume 1499 calories (1400 x 3 days = 4200 calories)
Make certain to work towards eliminating processed foods from your diet. For carbs, focus on whole grains (Ezekiel bread, quinoa, and 100% whole wheat couscous), vegetables and low-GI fruits.
Proteins should be quality lean protein such as skinless white meat chicken and turkey breast, lean cuts of pork and beef, low-fat (ideally organic) dairy, egg whites (whole eggs are fine if cholesterol is not an issue), whey and soy.
Quality fats include raw nuts and seeds, avocado, olive and canola oil. Just make certain you work these numbers into your daily calorie intake!
I hope this helps. Let me know if you have any questions!
Originally Posted by EveLHaelf
Thanks a lot! Hopefully a second mind will help me get my numbers straight, :P. Age: 21 height: 5'4'' weight: 230 and I am assistant manager at a Subway so i'm pretty much on my feet for 8 hours at a time. Once again, I appreciate the help! (I need all I can get