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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 06-23-2013, 11:14 PM   #1
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Default Maintenance Calories

I have been eating for mass gain for a good 8 months now, and I am trying to figure out how much I should be eating for maintenance at my current weight.

I have done online calculators and gotten a range of 3500-4700 which very broad. I am 29. 6' 275-ish and about 22% bodyfat. Activity level is high as I train 4-5 days per week, and work 12 hour shifts in which I walk 2 miles on a slow day and am on my feet almost the entire night on a busy night.

I am currently eating 5000cal/day, and am thinking of dropping to 4000 as a starting point. My concern is strength as I am training for powerlifting. I'd like to halt the fat gain for now if I can and then start cutting down after my meet in November.

Does anyone have any advice/experiences to share? Is cutting out 1000cal too much at once? I won't do it if I can't keep making strength gains.
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Old 06-24-2013, 05:53 AM   #2
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Try 500 first. If you cut out 1000 calories I think your going into a cut and a 1000 calories is quite a big jump for your body and is not recommended.
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Old 06-24-2013, 06:35 AM   #3
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Clean up your eating instead of cutting cals is what I would do.
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Old 06-24-2013, 07:01 AM   #4
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Might not mean much from a youngster but start off with eating at much as you can while losing body fat that way as you get deeper into the diet you have more variables that you can play with if you stall.
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Old 06-25-2013, 02:05 AM   #5
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I eat pretty clean as it is. I might be able to cut out 500 calories by just dropping half a weight gainer shake/day and going with straight protein instead. That would cut out about 130g carbs. I'll try that for now and see how I feel at around 4500.
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Old 06-25-2013, 07:24 PM   #6
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Quote:
Originally Posted by afraziaaaa View Post
I eat pretty clean as it is. I might be able to cut out 500 calories by just dropping half a weight gainer shake/day and going with straight protein instead. That would cut out about 130g carbs. I'll try that for now and see how I feel at around 4500.
Thinking this is a good start if you are already eating clean. Figuring out calories for maintenance, or to lose weight or to gain weight, is a trial and error thing that almost everyone has to figure out as an individual. There are not many people that can follow the same diet and get the same results. So I don't think there is a good calculation for this. You just have to figure out you body
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Old 06-30-2013, 09:30 PM   #7
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I agree with Ben. Everyone is different. You would even cut any calories at first. Stay where you are with your calories until you stop gaining weight. Might only be a couple weeks till your are fully adapted to it. Then slowly cut calories.
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