Hello, I don’t know if this is the right place to be asking this, but I (19, male, 85kg, 184cm) have decided that I want to achieve a better physique, for improved health and aesthetics.
Since January I have lost considerable weight, going from a 38 inch waist to around 32/33, however, this was done extremely unhealthily (I went for about 5 weeks on around 1300 calories a day, and restricted heavily for a long time), which was subsequently followed by a 15 day period of fasting in which I ate around 1000 calories daily. My eating has also been restricted as compared to previously, I have days where I indulge and eat about 3000 calories, but I will mostly eat around 1500 daily with no real exercise. I am inclined to believe I have lost a considerable amount of lean mass, as I still look very tubby and have decreased strength, which is only being worsened. However, it’s clear to me now that I am going about this the wrong way, and that this is definitely worse for my health. It is a slippery slope to an eating disorder.
Currently, I am around 85kg, which is barely overweight using BMI (25.1), but considering my ethnicity and distinct lack of muscle mass, my condition is most likely much worse.
I’d like to know a suitable calorie requirement, I unfortunately don’t have access to a weighing machine, my figure for 85kg was determined by using my measurement of 86kg from a few months ago, since which I assume I have lost a bit of weight.
Is a 1700 calorie intake fine? With around 160g of protein (give or take) coupled with resistance training. Should it be higher? Lower? Any advice is greatly appreciated. Also, I know it is nigh impossible to “look big” when on a deficit, but how can I optimise my exercise to look lean and thin? I’m not a fan of having a bulging chest/arms.
I apologise for asking basic questions, I just want to get off on the right foot.
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source https://www.reddit.com/r/loseit/comments/paeucn/general_advice_on_nutrition/
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