I entered this site to see my calorie needs everyday:


Calories Per Day Calculator - Basal Metabolic Rate

on a moderately active option it told me I need- 2527 cals per day
on a very active option it told me I need- 2864cals per day

first of all is it good?


and for a routine like this which activity level do I have to actually choose?:

My workout routine (fullbody workouts) :

Monday : 30-35mins cardio when I wake up. weights+abs (6-7 hrs later)

Tuesday- Rest

Wednesday- Weights+ abs + HIIT (sprints or rope) (10-15mins)

Thursday- 30-35mins cardio when I wake up

Friday- Rest

Saturday- Weights + abs + HIIT (sprints or rope) (10-15mins)

Sunday- 30-35mins cardio when I wake up


apart question: now this week I went from 67kg to 66kg. I am "cutting". is this because I created a calorie defecit (less than that website just told me?) or is it a bad sign that I lost 1 kg of muscle?

thanks.

BMR is okay to begin tracking, but it will only give you a "snapshot" of your current condition. It is up to you to "individualize" your nutrition by being consistent and tracking results.

This also goes for training. Just about any routine will work at least somewhat. I have seen guys get awesome results on the crappiest programs ever invented because of their discipline to put everything they had into it. So, keep a journal on your program and check body composition every few weeks. If you are progressing than keep it up. If there is no change....change either the nutrition or training OR both.

this is my journal if you can give me some tips. http://training.fitness.com/journal/...tml#post233374

Have you compared these caloric figures to the Bendict formula I gave you in your journal? I plan to post in your journal about the zig-zag--soon. I havent forgot you. I have been busy and will post my thoughts soon.

In the benedict forumula, if you workout 3x per week choose the 1.55 multiplier. Pick a formula and work with it........and then adjust according to feed back your body is giving you.

While its good to feed your brain on different things, you dont want to confuse yourself. Simplicity key.....pick a formula and take off.....