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[Calsy]

Hi Peoples, Im currently 123kgs, 196cm and around 27% bf. 

Ive been out of training for a few years now as you can see from my stats (2 babies and a busy job).   Im lookin at getting back into the weights and putting on some muscle.   I guess my post is a multi part question:

1.   What do you think is the approx amount of daily cal intake that i should be eating?
2.   Currently ive started off by taking the dog for a walk in the morning than off to the gym in the afternoon where im doing a simple 3 day split (chest + tri, back + bi, legs + shoulders).   Should i add anymore cardio or will that really kill the muscle mass increase chance?

Look forward to hearing back from anyone.   If anyone has any advice, im an open book. 

Thank

[DanOz]

Hello -
I think you need to decide on a gaol, either muscle mass or body fat loss. A calorie deficit will result in fat loss, calories surplus will help with muscle mass.

Have a read of this article and see if this helps

http://irondungeon.org/forum/index.php?topic=4419.0

[Calsy]

Hi, If i have a caloric surplus and put on muscle mass will my bodyfat % drop over time with having extra muscle.  Or should i focus more on creating a defecit?

I guess my goal is to put on bulk muscle and tone up.

Thanks

[DanOz]

No your bodyfat won't really drop over time just by having extra muscle. Energy in vrs energy out is the equation.

If your goal is to add muscle being in surplus is the fastest way to do so. At 27% bodyfat I would be looking to cut fat.

I'll try and dig up a few more articles for you to have a read of.

[DanOz]

From the article -

"Now, from that estimated maintenance value, say someone wants to lose fat. A reasonable reduction for a moderate deficit diet might be 20% below maintenance which is 3 cal/lb (e.g. 15 cal/lb * 0.2 = 3 cal/lb). So ~14-6 cal/lb becomes ~11-13 cal/lb. Bodybuilders have long used 10-12 cal/lb as a starting point for fat loss; turns out they weren’t all idiots after all.

For mass gains, you’d add to this estimated maintenance of course but your question wasn’t about muscle gain so I won’t talk much more about that. Clearly if you used a different deficit or surplus, you’d get slightly different values "

So for you @ 123kg
123 x 2.2 = 271 (weight in lbs)
271 x 12 = 3247 calories per day to be in moderate deficit.

Now as you lose weight the calories drop - say you lose 5kg.

118 x 2.2 =260
260 x 12 = 3115 calories per day.

And you adjust as needed, ie if you are not losing weight, times your weight in pounds by 11 instead of 12 etc to estimate your daily calorie allowance.

[azza]

I'd do some cardio, weight training cardio that is. Just move around a bit quicker matye set a goal of a 50 minute workout and do it in less time while doing the same weights. As far as calories go, what Dan says makes sense as long as you are not eating empty calories. EG 400 calories of chicken breast, is much different to 400 calories of french onion dip and crackers. At least your on the right track with making a start, good on ya.
AZZA

[DanOz]

I agree Azza, and as far as it goes you should be aiming for 2-3g of protein per kg of bodyweight, but if you do eat the occasional crap, so long as it is occasional and does not exceed your calorie allowance, I wouldnt stress too much about it in the beginning.