is this right

[Deltasaurus]

370+(21.6+79.5 my lean Body mass in KG) times 1.5 exercise 3-5 days a week
and i come up with 3100 cals is this how its done so mean eating between 1900-and 2300 cals is way to little for fat loss? i dunno thanks for the help

stats 5'9 20yrs old 13-14% bf 185-188 weight no gear desired BF 9-10%

[Deltasaurus]

cmon someone help

[abbot138]

Wow guy, you whine to fvckin much, im over it. Ive given you plenty of help and you dont even respond with thanks....Figure shiiit out on your own. Its not that complicated. Pretty much no one on here gets paid to give out advice. No one is obligated to hold your hand and walk you through it. EVERY SINGLE TIME you make a post its followed within a few hours with cmon guys please help. Sorry to come down so hard, Im truly not trying to be an a-hole here, but I really think it needed to be said.

[Deltasaurus]

ouch i know im a whiney BZ but i jsut wanted some clarification i dont wanna think im doing something all right and it be wrong i appreciate your help and critisizism u hav given me plenty i jsut wanted som clarification

[abbot138]

ouch i know im a whiney BZ but i jsut wanted some clarification i dont wanna think im doing something all right and it be wrong i appreciate your help and critisizism u hav given me plenty i jsut wanted som clarification

I apologize, didnt mean to snap at you, I just feel you need to have a little more patience when waiting for answers, and if you figure things out on your own by digging around and doing some research you will learn sooooo much more than just having someone spoon feed you a diet plan....To clarify, the answer to all of the above questions would be yes, except that I think you mixed up your signs in the formula, its 21.6 TIMES LBMkg, but Im pretty sure you meant that bc the 3100 sounds right, just keep the carbs at 45%, and fat 15%-20%, rest protein, lots of sweet potatoes and lean protein, and greens, and you will money my friend,,oh and lots and ots of cardio, at least 5times a week, at least 40 minuntes if in AM, at least 30 minutes if PWO...Please accept my apology, I was not tryin to hurt your feelings, just a little tough love my friend, good luck

[Dukkit]

I apologize, didnt mean to snap at you, I just feel you need to have a little more patience when waiting for answers, and if you figure things out on your own by digging around and doing some research you will learn sooooo much more than just having someone spoon feed you a diet plan....To clarify, the answer to all of the above questions would be yes Please accept my apology, I was not tryin to hurt your feelings, just a little tough love my friend, good luck

word... abbot is the man. listen to him.

[Deltasaurus]

I apologize, didnt mean to snap at you, I just feel you need to have a little more patience when waiting for answers, and if you figure things out on your own by digging around and doing some research you will learn sooooo much more than just having someone spoon feed you a diet plan....To clarify, the answer to all of the above questions would be yes, except that I think you mixed up your signs in the formula, its 21.6 TIMES LBMkg, but Im pretty sure you meant that bc the 3100 sounds right, just keep the carbs at 45%, and fat 15%-20%, rest protein, lots of sweet potatoes and lean protein, and greens, and you will money my friend,,oh and lots and ots of cardio, at least 5times a week, at least 40 minuntes if in AM, at least 30 minutes if PWO...Please accept my apology, I was not tryin to hurt your feelings, just a little tough love my friend, good luck

o for sure man i know i was being an impatient , but wait till i got my 6pack or my extra large 2 plus 2 thats 4 lol ill put the pics up
-thanks for everything AJ

[abbot138]

o for sure man i know i was being an impatient , but wait till i got my 6pack or my extra large 2 plus 2 thats 4 lol ill put the pics up
-thanks for everything AJ

Nice, looking forward to it. Get after it brotha, good luck!

[novastepp]

calculations seem correct, but matter very little during a serious cut... if you aren't consuming the correct foods. what's your diet look like a.j.?

[Deltasaurus]

w/o macro this is it

wake up 1 cup of oats cooked with some cinamon
1 cup of eggwhites

2 hours later some sweet potatoes like a med size sweet potatoe
and 4-8 oz of 96%lean beef

2 hours or so later
then a can of tuna in water drained with some more oats


then another sweet potatoe with some broccoli and 6oz lean pork tenderloin

then gym for hour and a half plus 50-60 cardio
at 60-70% intensity
PWO nutr. is two scoop of whey and cup an a half of oats

1 and half hjour
then depending on time some broccoli with chicken breast salad , hot sauce for dressing

then rightb4 bed
casien shake


so my carbs are like green veggies yams and sweet potatoes i would like to incorpartae quinoa(keen-Wa)

and my proteins are
chicken breast
really lean beef
pork tenderloin
egg whites
tuna
salmon
turkey breast if i got it and i dont use fats cuz i was told ill get my fats through the oats and meats so thats preet much a rough ass sketch

[novastepp]

w/o macro this is it

wake up 1 cup of oats cooked with some cinamon
1 cup of eggwhites

2 hours later some sweet potatoes like a med size sweet potatoe
and 4-8 oz of 96%lean beef

2 hours or so later
then a can of tuna in water drained with some more oats


then another sweet potatoe with some broccoli and 6oz lean pork tenderloin

then gym for hour and a half plus 50-60 cardio
at 60-70% intensity
PWO nutr. is two scoop of whey and cup an a half of oats

1 and half hjour
then depending on time some broccoli with chicken breast salad , hot sauce for dressing

then rightb4 bed
casien shake


so my carbs are like green veggies yams and sweet potatoes i would like to incorpartae quinoa(keen-Wa)

and my proteins are
chicken breast
really lean beef
pork tenderloin
egg whites
tuna
salmon
turkey breast if i got it and i dont use fats cuz i was told ill get my fats through the oats and meats so thats preet much a rough ass sketch

i would really like to see some numbers, and totals. but as a "rough ass sketch" that looks good my man. i like the diet. a critique i would have would be to cut down that pwo cardio to maybe 30minutes. don't want to do too much in a highly sensitive and possibly highly catabolic state. yes catabolic to fat, but also to muscle tissue, i'd keep that heart rate around the 60% as much as possible during that time as well.