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1500 calories a day too little?
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tom_h

I weigh 220 pounds with a 34 inch waist.
I am following your 6 month program. I have never dieted down with as low as 1500 calories a day before. I started this week. I know in the book you mentioned a taller person could add more calories. I'm only 5'8 but because of my current muscular size I was wondering if 1500 calories was too little.
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Mr Nautilus

Tom,

So you are 5'8" and 220lb with a 34" waist? Why would you need to diet? Are you fat? What have you been eating to arrive at your present condition?
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Ellington Darden

Tom,

From how you describe yourself, I'd suggest adding 300 more calories per day to the eating plan. See page 230 in the new HIT book for details.

Ellington
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BrianS

New Mexico, USA

I too am following the 6month program in the new book and also trying out the dietary guidelines fro ASAP. I am currently 6'1" weight 218 with 17% bodyfat and a 38" waist. What would your caloric suggestion be. Follow the ASAP or the 1500 cals per day. The weight training using HIT is going extremely well. I have lifted for several years and forgot about the simplistic nature that is weight training. Thanks for a good thing.
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tom_h

Thanks, Dr. Darden.
Mr. Nautilus I am at 15% body fat in present condition so I don't get to see my lower abdominals or those nice arm cuts. My lowest body fat around 11% was achieved through dieting and ephedra based fat burners. I am now going to beat this using only diet.
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dcshores

California, USA

My two cents. I agree with Dr. Dardens diet reccomendation 100%. I have suffered from hypoglycemia(low blood sugar) for the last 20 years. In the past I have used the 60/20/20 plan with good fat loss results but I felt terrible due to blood sugar swings.

In the last 6 weeks I have been following Dr. Rosedale's plan and have lost close to 30 pounds of fat while gaining a few pounds of muscle. Here's the kicker, my low blood sugar is a thing of the past. My macronutrient ratios are 50% fat/25% protein/25% carbs. Saturated fat is kept to a minimum with omega 3's and monosturated fats making up most of fat intake.

This diet has allowed me to reach my best condition in 10 years.

37 years old, 5'8", 195, 10% BF, 30 inch waist

My plan is to see if I can duplicate my size and condition(drug free 14 years) from when I competed at age 23
182, 5% BF (with drugs)
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Ellington Darden

Brian,

I suggest the ASAP dietary plan for you.

Ellington
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BrianS

New Mexico, USA

Thanks Dr Darden. After I reach my goal bodyfat % (I'm reallistically shooting for about 8%) would you suggest going straight into Phase II of the 6 month plan in the New HIT book?
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MotorFed

California, USA

Dr. Darden,

I am interested in following the 1500 calorie diet. I was wondering if different foods could be substituted as long as the total daily caloric intake was 1500? For example, oatmeal with skim milk and some raisins in the morning instead of a bagel. I find that I am more full from a bowl of oatmeal than a bagel.
Just curious to see your thoughts.
Thanks
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Ellington Darden

Yes, you may substitute oatmeal, fruit, and skim milk for the bagel and cheese.

Ellington
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Mark S

TOM-H

Calorie intake per day should be determined by how active you are,i.e a bricklayers labourer would require more calories than an office worker.
A good starting point would be to multiply your bodyweight by between 15-20,so you should be eating between 3300-4400 to maintain bodyweight,if you are at the lower end more sedentry lifestyle,if you dropped to 2300 cals a day,you would be eating 1000 a day below what you need to stay the same weight,this should equate to a 2lbs drop in bodyweight weekly,judging by how you describe yourself you dont seem to be too overweight,so i would approach any drastic action in dropping your calories with caution.
dropping weight too quickly will result in a loss of lean muscle tissue,so i would start on the higher side and adjust your calorie intake slowly if at all,2lbs a week over the course of ten weeks is a lot of weight to lose if you are in reasonable condition to start with.

Mark
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rsjmb

I am 6'6" and about 190 lbs. Would you suggest the 1500 or 1800 calories?
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rsjmb

I am 6'6" and about 190 lbs. Would you suggest the 1500 or 1800 calories?
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BorisV

Maryland, USA

tom_h wrote:
Thanks, Dr. Darden.
Mr. Nautilus I am at 15% body fat in present condition so I don't get to see my lower abdominals or those nice arm cuts. My lowest body fat around 11% was achieved through dieting and ephedra based fat burners. I am now going to beat this using only diet.


Tom,
Are you sure that your body fat is 15%?
Based on your height, at 15% body fat your waist should be about 31" (unless you have a very massive core muscles)
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Ellington Darden

I'd suggest 1,800 calories a day.

Ellington
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Chris H

rsjmb wrote:
I am 6'6" and about 190 lbs. Would you suggest the 1500 or 1800 calories?


you are pretty light for your height.

Are you sure you should be so concerned about calories, but more concerned about quality nutrition.

Im your height, 40 pounds heavier, not fat or big
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ATP 4 Vitality

https://www.diabetes.org.uk/...rie-liquid-diet

800 calorie diet
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Crotalus

dcshores wrote:

My macronutrient ratios are 50% fat/25% protein/25% carbs. Saturated fat is kept to a minimum with omega 3's and monosturated fats making up most of fat intake.

This diet has allowed me to reach my best condition in 10 years.



Could you give an example of a days meals that you have ?
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Average Al

rsjmb wrote:
I am 6'6" and about 190 lbs. Would you suggest the 1500 or 1800 calories?


That's a BMI of 22, right in the middle of the normal range.

So what is your concern, or your objective, that has you wanting to go on a calorie restricted diet.
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