Diet stats and figures check please

[Ca$tro]

Hello Folks,

Can you please have a look to see if I have got these figures correct. Starting all over again, got a month to get the diet planned and ready before I hit the gym.

STATS
WEIGHT 110KG =242.5 LBS
HEIGHT 6FT = 182.88 CM
BODY FAT = 35%

KATCH- MCARDLE BMR FORMULA =
BMR = 370 + (21.6 x Lean Body Mass(kg) )
Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100

MY LBM AND BMR =
LBM (110KG) X (100-35) / 100 = 71.5 KG
BMR = 370 + (21.6 X 71.5) = 1914.4

STEROID.COM
(http://forums.steroid.com/nutrition-...penditure.html)

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66+ (13.7X110) + (5X182.88) – (6.8 X 36) =
1507 + 914.4 – 244.8 = 2176.6

TDEE : Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
2176.6 X 1.2 = 2611.92

As you can see I have two formulas, one is the katch-mcardle and the other is from this site. not sure which is correct but I have done both.
I want to get these figures correct so that I can get my diet planned correctly. I think, just an assumption that I should be aiming for around 2000 cals aday on a cut.
I will be training 5 days with weights followed by 30 minutes cardio. Saturday and Sunday will be cardio only days.

I appreciate your help

Supplements I intend on taking are BCAA, Creatine and Glutamine. 1 Protein shake after my workout, 1 Casein shake before bed.
I intended on having Egg whites and oats for breakfast
The rest of my meals will be chicken breast and Tuna with some broccoli.

Any advice is appreciated

PS this forum is full of knowledgeable people who know what they are talking about and are very helpful hence asking for advice from you guys

[AngryNR3C4]

Good, but you can't use 1.2 activity factor since you're gonna do cardio each day.
You should use something like 1.55.

So you get
tdee1 = bmr1 x 1.55 = 3373.73
tdee2 = bmr2 x 1.55 = 2967.32

From this you get 2400-2700 for a 20% deficit.
Pick a number. It's not an exact science. You're gonna lose a lot of fat.
When the scale doesn't move for 2 weeks, lower your caloric intake for 10%.

[Docd187123]

Good, but you can't use 1.2 activity factor since you're gonna do cardio each day.
You should use something like 1.55.

So you get
tdee1 = bmr1 x 1.55 = 3373.73
tdee2 = bmr2 x 1.55 = 2967.32

From this you get 2400-2700 for a 20% deficit.
Pick a number. It's not an exact science. You're gonna lose a lot of fat.
When the scale doesn't move for 2 weeks, lower your caloric intake for 10%.

X2. Even using a good formula there is still room for error. These formulas just help give us a good starting point. Whatever you start out at you will either gain, lose, or maintain weight and you adjust accordingly.

[Ca$tro]

Thanks for your reply mate, sorry for the delayed reply...
I assumed that the activity factor was what your currently doing.

I appreciate your input and agree that this is just a starting point, but I want to make sure I get off to a good start.

Which BMR is the correct formula? it could make a difference to some one on a cutting diet. For now i think i will stick to the Katch method.
BMR =1914.4
TDEE= 2967.32
So start off with i will aim for around 2400 Cals

Now to get the meal plan devised...

[tarmyg]

If you are 100% on the body fat use Katch method otherwise that tends to be to high.

[kaptainkeezy04]

I would recommend a Keto diet if you're trying to lose fat. The results are instant, and it's the least catabolic method of dieting.