use a calorie calculator online. i find those more accurate than the 15% rule. for me, my height (5'6"), weight (~170) and moderate exercising (lifting/running/etc about 3 times a week for 30 min.) = ~2,400 calories.

 

Which calc do you use?

 

EEROL..waht are you eating that gets you 2400 cal?

Man you must have bulked up since I saw you last...at 170lbs!

 

not sure if it's muscle, fat or a combination of both.

i'm not eatting 2400 calories a day. i'm trying to tone down. to think of it, 2400 isn't that much. a big mac and starbuck's mocha is about 700-800 calories, which is junk shit i stay away from anyways.

 

I didnt know you were only 130 man. You looked bigger than that last time I saw you h:

 

You need to calculate your Basal Metabolic Rate (BMR) first.

You can use the following Spreadsheet file to figure all that out:
hxxp://www.michaelandkendra.com/BMRCALC/Cut.xls

After that you should use a site like www.fitday.com or www.itrainharder.com to track your diet and make sure you're on track. You can usually find nutrition information somewhere else online if you can't find it there.

I can tell you that 1226 calories is FAR to low. You must cut correctly to lose weight in a manner that your body will react correctly to. I personally intake 3500-4500 calories a day .

I'd get a good Meal Replacement (www.bulknutrition.com or www.dpsnutrition.net) to supplement your diet and possibly replace a meal in the morning or throughout the day. Try to get your calories throughout 6 meals a day.

Here are some links for Fat Loss:

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do...ydra?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=795366

Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0

That's all for now .

 

I was at 150 when you saw me last.

I got down to 127 lean and working out all the time.

Last 1.5 years I ballooned up to about 134. Now instead of watching weight, just wanting to tone up and put some muscle.

EEROL waht is your daily eating habits like?

 

http://www.thecaloriecounter.com/ to check on food intake

http://www.caloriesperhour.com/index_burn.html for rough estimate of daily needs

 

I am doing Isopure and protein bar. I put what I eat today on the first post. Help/input is appreciated how to modify that.

 

It really depends. I'm pretty good with staying away from fatty foods like chips, burgers, etc.

I eat ALOT of chicken and/or turkey. Veggies are number one on my list. Cheap filler without any consequences. Limit the amount of rice and pasta. I cook at home, so that helps a great deal with controlling my diet. The number one thing is trying to keep track of how many calories I eat and finding low calorie foods.

If I'm working and can't make a sandwich or whatever at home, I eat at Subway's, Wendy's, Taco Bell (3 Tacos =<400 calories) and some other places I can't think of. I buy a salad or chicken sandwich. No cheese, no mayo (that saves about 100 calories). I drink diet soda, tea and coffee with nutrasweet. I look online for every fast food restaurant for their nutritional facts. I try to keep lunch to be in the 5-600 range.

Of course I go crazy sometimes and eat fatty, but for the most part this is how I try to manage my intake.

I think working out at home helps a bit. I usually do situps, pushups, and pull ups before I sleep then work out at the gym whenever I get a chance. I play tennis and ride my bike (~20-30 miles) at times.

When I'm dedicated, I see some damn good results. But that's the problem, dedication can sway back and forth depending on what's going on in my life.
Overall, I've been steady with my weight but my dedication has improved recently.