Im currently about 215 pounds @ 6'1" tall 31 years old. I would like to drop about 20 or 30 pounds preferably 30. However between work, wife, kid, and another kid on the way Im not going to have the time to put in a huge workout schedule.
Ive started commuting to work every day, which is about a half hour ride each way. I was also going to try and get in another 1-3 rides per week of an hour or two each if possible. I really dont feel like doing weight training, or going to the gym... Ive been there and done that before and kind of just burned out on it. I also hate running. So Im being realistic and saying Im either going to get my excersize in from kayaking, or riding... two things I actually enjoy.
So Im wondering, how many calories should someone my size be taking in each day. Also is the amount of excersize Im getting going to be sufficient to induce any weight loss or am I going to need to do some huge calorie cuts to compensate.
Years ago I used to ride 7 days a week, 250+ miles a week. Never had a problem keeping in shape then but I just dont have the time to do that anymore. Any advice would be appreciated.
Youre exactly my height and age, so I just took my Excel sheet for nutrition(yes, I'm a control geek on that) and tried to crank some numbers for ya:
I assume your 215lbs are British pounds of .452kg each, so you weigh 97.18kg. I assume your bodyfat% is 19% as your'e not a couch potato, yet not in good shape either (yet).
Harris-Benedict gives me a RMR of 2111,6 and Katch-McArdle 2070. I usually believe em half each, so the average is 2091 calories a day = RMR.
That's what your body spends on vital body functions keeping you alive. Now we need to add your activity level and you can then just assume alot about a stressfull everyday and light training combined with an office job and you end at some factor to multiply the RMR with as you aren't lying down all day.
Are you working with your body(carpenter fx) or in an office job?..In general, do you use your body alot during work hours?
Assuming you got a kid and a pregnant wife that needs you todo more around the house, and you commute on your bike every day, I'd say you can't be much under 1.4 in EE factor for multiplication with the RMR for your TCN = RMR*EE = 2090 * 1,4 = 2927 calories spent pr.day including your commuting.
Eat 500-600 calories less pr.day than this number or "pay for the extras" on a bike-trainer at home in the garage/basement, when the kid is asleep.
So eat 2300 calories and stay strong. Eat some rolled oats with skimmed milk for breakfast, skip the eggs, dine on fibre-heavy foods and lean meats for maxing satisfaction feeling. Snacks can include tomatoes(yes weird, but it works!), canned tomato sauce for pasta eaten as soup, non-creamy soups but NOT fruits. Maybe an apple or a banana but don't eat more than 3 fruits a day, they are secretly candy caloriewise and no matter how healthy, they still pack calories. Avoid nuts and butter, use a light sour cream as buter replacement or a light cream cheese. If you need something sweet and really can't hold back, go for ice cream but the right kind. Look at the box, if the first ingredient is skimmed milk, then the chance is that a 500g/900ml box only contains 800 calories so a big chunk is just 200 calories. The less chocolate sauce etc in the ice cream the lower the calorie count is, but its still not too bad actually, just avoid the ice cream booths and single ice creams and ice cream buckets where the first ingredient is cream, those are the bad ones for ya.
Hope these advice works for ya. You, if you stick to 2300 calories should drop to 90kg the right way through fatloss in 93 days with progressive adjustment to lower RMR. 85kg after 177days, 70kg after 935 days(3 odd years) and bottom out at 68.5kg. These are theoretical numbers, as you can at maximum drop 80% fat of your total loss by doing a mild exercise or you'll be burning carbs in higher ratios as well. But expect 3-4 months to hit 90kgs on 2300 calories a day, assuming you can't train anymore than the commute and baby/house duties.
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