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From: Thanas Stefanes (
Subject:         Calories needed, sedentary job, lot's of exercise
Date: August 16, 2013 at 10:06 am PST


I will try to keep this as short and simple as i can.

I've been vegan for 7 months, eating mostly fruit during the day, evenings is some 70% cooked, 30% raw.

At first i recorded all my food intake, to be shure i'm getting enough calories. Because i was still eating some nuts (not too much, because of allergies) and coconut, and cooked food (rice, pasta, etc) getting enough calories was not a problem.

Last 2 weeks i'm really trying to go 811LFRV. and am a little concerned about meeting my caloric need.
However, i'm not shure how much calories i need.

I'm 31 years old
190 cm / 6 ft 3 inch
86 kg / 190 lbs
guestimate of 8 to 10% bodyfat
sedentary job (desk job)
but lots of exercise
According internet calculators, i have a BMR of 2000 kcal

My exercise for the week is:
sunday morning: MTB'ig for 1 to 2 hours
Sunday evening: circuit training (pull up- push up etc) for 15 - 20 minutes objective is to go full speed, no rest

Monday: commute to work by bicycle, at high speed, some 30 to 40 minutes one way, so total of 1 to 1,5 hour of cycling
Monday evening, some gymnastic stuff, relaxed tempo, handstand, planche etc.

Tuesday: strength training, high load, low rep, squat, bench etc. takes about 1 hour, but because it's strength training, lots of rest between sets

Wednesday: cycle to work, as monday

Thursday evening: circuit training as sunday, other exercises, 15 to 20 minutes

Friday: commute to work by bicycle, as monday and wednesday, and in the evening strength training as tuesday (dead lift, dips etc) high load, low rep

Saterday is a rest day, as much as i can, girlfriend and kids and Household etc.

sunday it starts all over again.

But my job is sitting at a desk all day, using the computer. And only time it get's "physical" is during the lunch break when we take a 20 minute walk.

this week i've used cronometer, just to be shure.
I deliberately underestimate the food i consume, to be shure i'm getting enough calories. For instance, if i eat something and think it might be 200 grams, i'll input 150 grams into cronometer.
Last few days i've used cronometer, i'm averiging just over 2000 kcal, which seems way too low.

I'm rarely ever sore, lots of energy, no noticeable undereating symptoms, all my athletic achievements keep improving.

I must say this, this afternoon i ate 4 oranges. At first i estimated an orange was 100 grams of eadible part. turned out it was 300 grams with skin, weighed the skin afterward, and the eadible part is some 200 grams. So perhaps i'm really bad at estimating...

i'm trying to have only 4 meals per day. I would estimate i need some 3000 kcal on average, which means soms 750 kcal per meal, which is a bit challenging still, but working on it.

I really want to make this work, because i've been feeling better in many aspects than i've ever felt.

Long story, probably an easy answer?

Thank you very much.

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