i am 6’3 320Lbs and i am trying to tone up and lose some extra pounds before going to school for personal trainer. I work out 2 times a day, 5 days a week and also what is a good meal plan for breakfast lunch and dinner?
how many calories/carbs/protein should i intake per day?
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a person needs to consume 13 calories per pound of body weight per day to maintain there weight if they are normally active. If you cut out 500 calories per day x 7 days a week you would have a calorie cut of 3500 which equals a weight loss of one pound, now if you add exercise into your weight loss goals you will lose more. You should shoot for about 3000 calories to start and continue to cut the calories down as you lose weight, your calories should consist of 40% carbs, 40% protein and 20% good fats, you calories should be evenly distributed between 5 small meals and 2 snacks, prework out meal, postworkout meal, lunch, pre, post, and 2 snacks fit in there, hold the protein for after the workout for muscle benefit with some simple carbs for replacement of energy, complex carbs before work out