Trying to find my exercise level to calculate my nutrient intake.

• 4 days a week i train martial arts 2 hours a day. (2 hours martial arts training no breaks)
• 5 times a week i walk 2 miles total (1 mile to training and 1 mile home).
• Once a week i walk 10-15 miles in the nature.... 

I weight train 3-4 times a week at the gym (This is my first week). Each workout is around 1-1½ hour as i dont focus on cardio due to my daily martial arts training.

There is no job where i spend energy.

A normal day I wake up early. Eat some egss and fruit. Then walk to my training early morning - I eat a small lunch then have a class... 2 hours and then at early afternoon i walk home.

In the evening i have a large meal and normally my weight training will be 1-2 hours after i eat dinner.

Im having a hard time to actually figure out what my activity level is due to the non working part.

My plan is to do the 12 week challenge instead of the 5x5 stuff im doing now (my first week just trying to find my max on different weight excersis etc)

Thanks

Kim aka GoBigTime

Hey Kim!

I would say your activity level would be around the 3-5 day option. Hard daily exercise would be more if you were a professional sports person. Just remember that is only a guidline. It sounds like you are a very active person, and the number the calculator gives you may not be the exact number of calories you need to be eating. It's a starting point though.

Try it with the 3-5 day option, and then if you want some help adjusting your macros and/or calories just make another post here and we'll help you out :D

Hi Scott,

Thanks your free videos helped me lose alot of weight (down to 84 kg from 110) before i even dared thinking about a gym... And now im in this lucky position where i can focus on my martial arts and training :)

For the last year ive been very active but before that... eek lets just say walking out to the door was hard at times :)

Working on the Diet now.

Right now im eating 2300-2400 a day and weight has been the same for the last week but when i look in the mirror it looks better :)

My fat percentage is around 23-24%

Personal note i can tell you my body responds amazing to proteins the flipside is that if i look at carbs i gain weight... :)

So any tips o nwhat i should try to go for now that i start the 12 week challenge?

This is what i get from calculator:

2616 KCAL

281 PROTIN

63 FAT

231 CARBS

I think its a little on the high end for me as my weight is even steven now at 2300 kcal a day, but noticable positive changes in my body.

Great job so far on your weight loss @GoBigTime!! Proud of you!!!

Like you say, 2600 calories may be a bit high. So let's aim for 2300 to start with, and along with the trainng you are doing with the 12 week challenge, that might increase the number of calories you are burning each day and put you back int oa deficit to lose weight.

How about trying these numbers...

250g Protein (1000 Calories)

180g Carbs (720 Calories)

65g Fat (585 Calories)

Total Calories = 2305

How about going with this for 2-4 weeks and seeing what your weight and body fat % does?

DEAL @Scott_Herman :)

I think that is a real good starting ppoint.. The 12 week challenge is going to kill me (in a good way). Really looking forward to get into high gear :) Im pumped.

By the way my legs been on a power trip just did a pr of 5x5 squats with 75 kg... until last week my best was 60 lol. :)

That's great man! Making some serious progress already!!

Can't wait to see you gains by the end of it!!!