Working out twice a day?

Hello all,

I'm planning on working out twice a day soon for 45 minutes each session. One for cardio and one for weights or two cardio depending on the day.

My goal is to eliminate body fat and tone my body.

I currently weigh 232lbs and am 6'4" 24 year old male

I'm just curious how the heck do I figure out how many calories do I need to consume so I actually do lose weight here?

I also plan to start a new diet.  Any recommendations here?  I was thinking high protein and fresh vegetables meals, 5 times a day.

What do you do besides work out?  As in, do you have a sedentary job/lifestyle other than that?

I used the CC tools to calculate my sedentary calories (about 2200 to maintain my weight, in my case).  From that, I took off 500 to lose 1 pound per week.  I use the Activity Tracker to add my workouts every day.  It's my choice to either eat back some or all of those calories, or I can chose not to eat them back, and lose weight faster.  It ended up that I could usually eat about 1800 calories per day, and I was losing weight at around 2 pounds per week.  I'm a 6' guy, 42 years old, started at 207, and lost about 40 pounds in about 6 months.

For diet, I try to get 50% of my calories from carbs, 30% from protein, and 20% from fat.  That actually comes pretty natural for me, so it's not a big deal.  Eating healthy food, as much of it in it's least processed form as possible (i.e. no frozen or pre-packaged dinners), and cut back on my sodium.  Increased my water, and I drank very few calories (no juices, eat the orange or apple instead).  I cut out my double-double coffees and regular pop as well, and when I was seriously cutting back on my weight, I also avoided beer. :(  Now that I'm mostly maintaining, I've relaxed my rules quite a bit.

You can drop me a note if you have specific questions.

Clint

Original Post by elix003:

Hello all,

I'm planning on working out twice a day soon for 45 minutes each session. One for cardio and one for weights or two cardio depending on the day.

My goal is to eliminate body fat and tone my body.

I currently weigh 232lbs and am 6'4" 24 year old male

I'm just curious how the heck do I figure out how many calories do I need to consume so I actually do lose weight here?

I also plan to start a new diet.  Any recommendations here?  I was thinking high protein and fresh vegetables meals, 5 times a day.

 

WHAT!!!!...232@6'4....that's a great weight for that height....good luck!!!