This can not be right??? Or is this the bitter reality of caloric restriction?

[Judah]

33
6ft
225lbs
20.6 BF
BMR 2,200
Restricting to 1,800cal daily

Here is what I have calculated based on 40/40/20

787 cal protein
3 eggs
3.5 oz chicken
3.5 oz ground beef
1 can of tuna

719 cal carbs:
1 cup brown rice
1/2 cup oats
1 sweet potato
10oz broccoli
10oz spinach
1 banana

360 cal fats
1 Tbs 3-6-9 oil
1 Tbs flax oil
1 Tbs olive oil

This seems like such a small amount of food and only gives me 140g of protein everyday. Am I doing something wrong here?

Also, I thought avocados had great fats in them. Why was it not on the approve fat list?

[gonejeepin]

I'm no expert, but I believe you should be basing your calories off your tdee not your bmr , google tdee calculator.

[lestat85]

To cut calculate your TDEE and eat at a 500 calorie deficit. At 225lbs you should be a lot higher than 1800 IMO.

[--->>405<<---]

judah welcome man. ur TDEE based on the formula in the sticky is BMR x 1.55 which i have managed to successfully use. it has been brought to my attention recently that this formula is not a good one to use but i have managed to work out that formula fairly well but it is not a true representation of ur tdee. according to what ive laerned recently a more accurate measure for tdee on workout days would be LBM x 15.

however using the formula ive grown familiar with and since i havent had any time to experiment with the numbers from the new formula ive been given i would estimate ur daily cutting cals to be around 2400..

ur tdee would be around 3286 using the katch/mcardle formula and id run 900cals under that..

u have approx 178lbs LBM..

personally ive had a lot of success with the 60/20/20 split (pro/carb/fat)

[Judah]

judah welcome man. ur TDEE based on the formula in the sticky is BMR x 1.55 which i have managed to successfully use. it has been brought to my attention recently that this formula is not a good one to use but i have managed to work out that formula fairly well but it is not a true representation of ur tdee. according to what ive laerned recently a more accurate measure for tdee on workout days would be LBM x 15.

however using the formula ive grown familiar with and since i havent had any time to experiment with the numbers from the new formula ive been given i would estimate ur daily cutting cals to be around 2400..

ur tdee would be around 3286 using the katch/mcardle formula and id run 900cals under that..

u have approx 178lbs LBM..

personally ive had a lot of success with the 60/20/20 split (pro/carb/fat)

Wow, I was WAY off! Im not 100% dialed in, but I knew that could not be right haha. I like the 60/20/20 too, makes more since. I'll give it wirl and continue to research. Thank you VERY much, just needed to get started in the right direction. I can tweak things along the way.

[Judah]

225lbs
20.6 BF
176 LBM

TDEE 2,670 cal (15 x 178 LBM)
Restricting to 2,200

Dropping from 225lbs to 195lbs

Protein 1,348 cal:

3 eggs
7oz chicken
7oz ground beef
2 cans tuna

Carbs 451 cal:

1/2 cup oats
1 cup brown rice
1 sweet potato
20oz spinach
1 cup broccoli

Fats 440 cal:

1 Tbs 3-6-9 oil
1 Tbs ground flax
2 Tbs olive oil
20 almonds

How is this looking?

[--->>405<<---]

looks pretty good. i see u implemented LBM x 15 will be interested to see how u fare. BMR is 2120 so ur just above it. fairly significant deficit should be. food choices look good. macro split is correct.. run it.. good luck

be sure to refeed every 14days.. 250g carbs (or thereabout)

[Judah]

looks pretty good. i see u implemented LBM x 15 will be interested to see how u fare. BMR is 2120 so ur just above it. fairly significant deficit should be. food choices look good. macro split is correct.. run it.. good luck

be sure to refeed every 14days.. 250g carbs (or thereabout)

Great thanks! Im creating a log, along with pictures. I'll post it. Thanks again for the corrections.