I have experimented over the years with how many calories to eat each day to achieve the fitness goals I desired (weight plus muscle development). This formula is also based on age and present weight and my daily physical activity level.
I’ve found that I can eat 1200-1300 calories per day (as I did when I started this blog 1 ½ years ago) and have energy (I’m 5-6’, 45 years old and weight 131 lb). Recently, I bumped that calories count up to 1500-1700 per day because the P90X DVD’s are more taxing physically, and I wanted to see what would happen with my body shape. The increase in calories is achieved primarily through a higher ounce-count of protein per day. I have seen little change in my weight (1 pound either direction), but I feel I have a bit more energy and my measurement #’s (such as chest size, hips, quads…) has improved. One way I measure is just with a simple cloth tape measure. I also have the ‘pincher test’ done where they pinch your fat with a calibration machine. These numbers have improved in the bra fat area (thank god), improved in the belly area, and not changed for triceps, quads and calves. A bit disappointing. I’m doing push-ups till I could p#*(%! I have 45 days left for the three month P90X experiment, but I’m not giving up.
The formula for establishing your approximate calorie intake (based on someone who exercises regularly) (is to calculate your calorie intake at 12 calories per pound of bodyweight so for me its 130 X 12=1560. If you have an intense cardio, or weight lifting day, add 100 calories to that total.
**Important- Increasing your calorie count from 1200- 1600 does not mean that you can use those calories to eat a Chipotle burrito (which can rack up 1500 calories in one sitting). Follow a clean eating diet (see bio for more details) to achieve fastest results.
Monday 02/07/11 - Workout Diary:
P90X- back/biceps/chest- 60 minutes
pilaties reformer class- 55 minutes
Monday 02/07/11- Food Diary:
Breakfast-
organic steel cut oatmeal (150 cal)
1 large banana, 1/4 cup blackberries (130 cal)
A.M. Snack-
15 almonds (120 cal)
grapefruit (40 cal)
Lunch-
salad - 5 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (205 cal)
P.M. Snack-
protein shake ( 150 cal)
homemade popcorn ( 90 cal)
Dinner-
6 oz pork chops with spicy peach salsa ( 300 cal)
1 cup cooked wild rice ( 140 cal)
cucumber/tomato salad ( 27 cal)
Dessert-
1 cup 0% Greek yogurt, 1/4 cup Kashi Go Lean fruit cereal (160 cal)
TOTAL CALORIES- 1513
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