Cutting while adding lean mass

[AnotherUser]

I'm running Deca and Winny right now. Will throw some test in soon and drop the winny (this shit KILLS my joints).

5'10''
206 lbs.
BF = not too sure. Can see trace abs.
RMR = 2870 as measured by oxygen uptake

train 7 days a week, hitting each muscle once per week. 1 hour training sessions.

I am also going to add early A.M. cardio 3-4 days per week for 1 hour at low intensity.

Here's the question:
About how many calories should I consume per day to lose fat while still being able to slowly add some muscle?

[jack hust]

bro thats a hard ? evryones cal intak needs are diff at your bw eat 25-275 grms of protein ed and 3000*-3500 cal and rate your results from there dropping or adding cals as you need

[AnotherUser]

I'm thinking I will shoot for 2,500 calories a day, maybe 3000 on bicep and tricep days (since those are kinda lacking). Like I said, I'm only moderately active. I spend quite a bit of time sitting around studying. I have VERY intense workouts, but other than that and the cardio the 3-4 days a week, I don't get a lot of exercise.

[AnotherUser]

Anyone else wish to comment on this? I've heard people say they've done it. I want to know how!

[jack hust]

it takes 3500-4000 for me at 250 pounds to maitaine my size but were are talking very clean diet i love chicken

[italia215]

last fall i ran fina and a little test and lost 4% bf and stayed the same weight in 8 wks. my cals were around 2500-2800 a day. my only cardio was football practice. id maybe look into fina cause i loved it.
by the way i was about 215 lbs when i was doing that.

hope that helps a little

[AnotherUser]

Thanks for the advice! I'm going to have to stay away from Fina though. I've got plenty of it on hand, but it doesn't do much for me besides make my balls go bye bye.

[drillpress]

If you want to be real precise about your BMR, a new portable device just came out that will give you an exact number. I was just reading about it in the paper. It works by blowing into it and it measures how much oxygen you burn. Try running some keyword searches for it on google and you should be able to find it.

[AnotherUser]

I actually already did that. They hook you up to it for 10 minutes while you breath and it measures oxygen consumption. My BMR was 2870.

[maki riddington]

Don't look at calories per day, look at them overall in a week. In other words, you can be a in a severe deficit for a couple days, then compensate by pushing yourself into an anabolic state by increasing your cals for a couple days and then returning to a caloric deficite. Of course your training and cardio have to be manipulated.