Cursor...calling Cursor

Klide · 10-Apr-06, 01:16 PM

This question is basically for Cursor but anyone who would like to add their input are welcome. I would appreciate any and all advice.

It is a very simple question but I am coming across so much contradictory information that I feel like I am guessing at best.

Here goes...

How many calories a day should I be consuming on workout days and or non workout days? I have gotten answers ranging from 1900 - 2500 on non workout days... and 3000 - 4000 on workout days.

Let me give you my stats.

70 inches tall... 192lbs... roughly 12% body fat (never used calipers... I can see my abs pretty well so I figured I should be between 10% - 15% so I guessed in the middle)... 15" bicep... 16.5"neck... 22.5" thigh and 35.5"waist.

I weight train 3x per week. My workout lately has consisted of circuit training. I put a lot of focus and effort into my workouts so I would say the intensity level is high. For cardio I will do anything from walking, running, jump rope, biking... etc.

As far as my goals... I want to get a little leaner... nothing crazy... I think 9 to 10% bodyfat would be good for me and easy to maintain. I am not looking to get any bigger... if anything just a little more shoulder and and chest development.

My diet is clean. Monday through saturday is strict. Sunday I loosen up a little for sunday night dinner with the family (I am Italian so it's a big thing... lol) The problem now is I want to start counting the calories so I can see if something is working or not working and make adjustments as needed.

Sorry for the long winded post... I did not want to forget anything.

Thanks for any help you can extend my way.

**.V.** · 10-Apr-06, 01:19 PM

Step one - go to www.fitday.com and open your free account to keep exact track of everything that goes into your mouth for a little while. That'll make it easier to keep up with what you are eating and need to eat once you have your plan finalized.

tim_mcf · 10-Apr-06, 02:00 PM

Most times that this question is asked, Cursor will post a link that says "workout day vs. non-workout day". I have seen it a gerjillion times. If you search for it, I bet you could find it.

**Lady C** · 10-Apr-06, 02:06 PM

Quote:

Originally Posted by Klide

How many calories a day should I be consuming on workout days and or non workout days? I have gotten answers ranging from 1900 - 2500 on non workout days... and 3000 - 4000 on workout days.

Unfortunately, there is no right answer. What works for one may not work for another. You will have to play with your totals over a few weeks to see where you gain or lose. There are target calculators but you still have to figure out how your body responds relative to the numbers.

I would track what you eat from Wednesday thru Sunday. That way you get an average of what you are currently eating. Don't change your eating style during the logging experiment. I say track for those days because most people underestimate what they are really intaking and weekends are the worst. If you have been gaining or losing on your current plan then you know how to modify it to get the results you want.

**cursor** · 10-Apr-06, 04:29 PM

Think about how much you eat now, and the way that you exercise now. Aside from the actual number of calories that you're eating now, are you losing some of the fat that you feel is excess?

Quote:

Originally Posted by tim_mcf

Most times that this question is asked, Cursor will post a link that says "workout day vs. non-workout day".

Here it is ... Workout day vs nonWorkout day.

Klide · 11-Apr-06, 08:29 AM

First off thank you all for your quick responces.

Welch - I have heard of fitday.com and I will absolutely check it out.

Tim - I did see that link... very informative... I copid it to my computer.

Lady C and Cursor - I have been tracking cals for the past couple of weeks which is what got me to my question because of all the different info out there. On non-workout days I am eating 2000 cals a day. On workout days I am eating a little under 2500 cals a day. The added calories are from my pre and post workout meals. All meals are three hours apart. My workout is one and a half hours after my pre-workout meal. My post workout meal is consumed within the first half hour of training. My diet consists of whole eggs, egg whites, turkey breast, chicken breast, tuna fish, 2% cottage cheese, lean red meat, 1% milk, oatmeal, whole wheat bread and a wide variety of fruits and vegetables. At the very least I drink 2 liters of water a day... more on workout days.

As far as gaining or losing... I just remain the same. My weight stays around 190-193. My definition stays the same. The only thing that I have not been doing is taking measurements for the whole durtation. I did that the other day so I will keep track to see how my body changes. It's just that I can not see myself eating any less then I do... and I am afraid to eat more because I do not want to gain fat.

Thanks again for all your input.

**cursor** · 11-Apr-06, 08:54 AM

It sounds like you're on top of things!

Quote:

Originally Posted by Klide

I weight train 3x per week. My workout lately has consisted of circuit training. I put a lot of focus and effort into my workouts so I would say the intensity level is high. For cardio I will do anything from walking, running, jump rope, biking... etc.

If you've not seen change, then clearly something must change in order to reach your goal. Tell me about your your circuit training. What movements to you do, and how heavy are the weights that you use?

Klide · 11-Apr-06, 09:21 AM

My circuit training is total body, 3x per week. A typical workout looks like this...

Superset of pull-ups and dips on a gravitron lifting 115lbs of my body weight. 15 wide grip pull-ups, 15 dips, 15 close grip chin-ups and 15 dips.

Side lateral raise for shoulders.
40lbs - 1 set 12 - 15 reps

Military Press
100lbs - 1 set 6 - 10 reps

Chest Flys.
50 lbs - 1 set 12 - 15 reps

Incline Chest Press.
150lbs - 1 set 6 - 10 reps

Leg Press
200lbs - 1 set 12 - 15 reps

Leg Extention
100lbs - 1 set 12 - 15 reps

Leg Curl
50lbs - 1 set 12 - 15 reps

Back Extention
125lbs - 1 set 12 - 15 reps

Crunch
80lbs - 1 set 12 - 15 reps

Hanging Leg Raise
No Weight - 1 set 12 - 15 reps

Vacuums
3 sets - Hold for 30 seconds

Some of the weights I am not exactly sure of... next time I go I will write all the lbs down. All the exercises are done on nautelis machines (I took a break from free weights to something different for a little while) with a count of 2 seconds up... 2 seconds squeeze and 2 seconds down. The only rest between sets is the time it takes to get to the next machine. My goal with each set is to go to failure. Usually takes about 30 - 40 minutes.

**Lady C** · 11-Apr-06, 10:15 AM

I would add weight such that the reps change from 12-15 to around 8 reps. I would add resistance to hanging leg raises & pull-ups (leg weights).

I would drop your calories on both workout and non-work out by 200 cals. Do this for at least 2-3 weeks before changing again. If you still see no changes drop another 100-200 calories.

Klide · 11-Apr-06, 10:28 AM

wow... 1800 cals on non workout days. That is not a lot of food.

**cursor** · 11-Apr-06, 10:41 AM

Can you describe how you balance your food out through a workout day? Make sure that you indicate where your workout fits in that flow of food.

Klide · 11-Apr-06, 11:01 AM

Typical workout day is
Meal_1 7am: 400 cals
Meal_2 10am: 400 cals
Meal_3 1pm: 350 cals
Meal_4 4pm: 325 cals
Meal_5 7pm: 500cals
8:30pm: Workout
Meal_6 9:30pm: 500cals

Protien is constant throughout the day... roughly 30grams per meal except for pre workout... I reduce the protien and compensate with more carbs.

Meal 1 and 2 I get my carbs from whole wheat bread.
Meal 3 and 4 I get my carbs from fruit and veggies.
Meal 5 I get my carbs from whole wheat bread or oatmeal.
Meal 6 I get my carbs from a mix of whole wheat bread, fruit and veggies.

**cursor** · 11-Apr-06, 11:30 AM

That's lookin' pretty solid. Sometimes it just takes time and consistency. How long have you been following this regimen?

Klide · 11-Apr-06, 11:40 AM

The diet has been this way for a while... when I sarted counting the cals I saw I was eating too much and pulled it back. Same proportions just less overall cals. The workouts change from time to time. When I get bored of something I change it up. When I circuit train I really don't do too much extra cardio bacause the circuits are pretty cardiovascular all on their own. The one thing I will say is I just recently started taking measurments so we'll see how I progress and what that number on the scale means. I was just curious as to what you thought a person with my stats would need to consume on a day to day basis. I have gotten so many different figures that at best I feel like I am guessing.

Klide · 11-Apr-06, 11:43 AM

But overall... I have been following this regime for about one month.