NEED HELP, out of the game for almost 2 years

[pimpdog]

What's up everyone ? I've been out of the working out game for about 2 years and gained quite a bit of weight, from being a lazy fat ass. but i'am getting back in the gym this week . my ? is I checked out the Basal Metabolic Rate for Gaining/Losing Weight thread and it says that i need to take in 4278 cal - 500 cal a week to lose weight. I'm not sure if this is right . my sats are 34 years old , 6'3" 290 lbs. most of my fat is in my mid section . my goals are to lose fat and keep muscle , lbs i would like to lose is @50 in the quickest time but not to fast that I lose muscle. can someone help and let me know if this is correct. thanks!!

[ROCKILLER]

The MOST effective way is to use youe lean body mass, not your total weight. You can get some calipers or just estimate. Just a little advice, dont try to take it all off in the first month doing tons of cardio, start slow like 3x a week for 30 min. You probably already knew that though. Congradulations on getting back in there. Make sure you get a diet figured out and post it up after you figure things out a bit.

[coffee-guy]

Post up a proposed diet and training routine and I'm sure we'll be around to point you in the right direction...

[pimpdog]

Thanks roc. once i get the diet down i will post it and you guys can give me feed back on it . this nutirtion shit is hard to get , i don't want to take in to much or to little cals. i alway had a problem with not knowing how much cals to eat i was @ 250 lbs. a while back i posted my pix on here before but i still had some fat that i couldn't get rid of and it pissed me off . this time i want to do it right . so if i get the capilpers how do i use them . thanks
http://www.superiormuscle.com/vbulle...ad.php?t=15463

[coffee-guy]

Figuring out the diet is the easy part - executing it religiously is where most people falter...

[pimpdog]

I plan to workout 5-6 X a week trying to hit all body parts twice and 3 or 4 days cardio for 20-30 min. my problem is i'm not sure how much cals. to eat each day . i know that i should eat 1-1 1/2 g's of protein pre body weight, but not sure how much carbs to eat, i don't want to cut them out and not have enough energy to make it thur the day. i keep track of what i eat and the % are @ 60 pro, 30carbs, 10 fats, eating @ 2300 cals a day but i don't think i was getting enough cals a day.

[slayer of souls]

but not sure how much carbs to eat, i don't want to cut them out and not have enough energy to make it thur the day. i keep track of what i eat and the % are @ 60 pro, 30carbs, 10 fats, eating @ 2300 cals a day but i don't think i was getting enough cals a day.

I practice carb cycling, I keep it relatively high on training days to ensure maximum energy and deplete on non-training days.

Use the link below to calculate exactly how much protein/carbs/fats you should consume if you are bulking/cutting or maintaining and fitday.com to ensure you are eating properly.

Harris Benedict Formula for Calorie Calculations
http://www.geocities.com/arelliotness/

Fitday
Fitday.com

[pimpdog]

thanks S.O.S.,
i will check it out . should i cut my cal, every couple of weeks as i start loseing weight ?

[slayer of souls]

Gradually taper down, you don’t want to risk loosing valuable muscle mass.

Are you taking any supplements during your cut?

[pimpdog]

yes
i will be taken protein shakes, animal pak vitamins, lipodrene ephedrine & cellucor D4fat burnner, creatine .