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  #1   ^
Old Mon, Apr-08-02, 15:28
LSU_TIGERS LSU_TIGERS is offline
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Posts: 11
 
Plan: BODYOPUS
Stats: 185/170/165
BF:
Progress: 75%
Location: BR, LA
Default Male maintenace calories

I'm going to start the Body Opus in a few days. I've been reading and preppin before I dive in. I am suposed to know my maintenance calorie level. After MANY days of measuring my intake I found that my calorie level is normally WAY less than the avg. 3000kcal for most males. Its like around 2000/day (or less) during the week and 2500-3000 pigging out on the weekend. I'm 23, 180lbs, and moderately active. I usually eat cereal in mornings, salad and sandwich for lunch, and a good sized homecooked meal and drink mainly water. I've found if I were to eat around 3000 a day I would blow up (fat) even if the 3000 cals came from a healthy low fat diet.

Q: For the BO diet I should cut my maintenance by 10-20% which will put my calorie intake way below 2000 kcal. Is this OK? I know very well WHAT to eat (fat and PRO) and what kinds (whey, flax seed oil, etc) but I don't know how many calories I should take in on this diet. DO you have any pointers?

Side question for anyone: How does lettuce and spinach fair on the KETO diet? Will a salad knock ya out of ketosis?

THANKS everyone and TRAINERDAN!
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  #2   ^
Old Mon, Apr-08-02, 18:48
Sephy's Avatar
Sephy Sephy is offline
Registered Member
Posts: 88
 
Plan: PSMF
Stats: 400/343.4/205 Male 72 inches
BF:
Progress: 29%
Location: Maryland
Default

Personally, I think 1800-2200 would work for you... this is 10-12x your bodyweight, which is normally accepted for the CKD if I'm not mistaken.
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  #3   ^
Old Thu, Apr-11-02, 19:25
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default calculator

Use this calculator to get the ratios you need for:

(1) the ketogenic phase

and

(2) the supercompensation phase (Carb-up)



http://www.voicenet.com/~petrizzi/fitness/ckdcalc.html
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