Please...some advice on diet two months out?

[rockstar55]

Could someone please help me, and tell me what I should be cutting out of my diet at this point from my show? My daily intake is anywhere from 1500-1700. I know I need it to be more consistent, but calorie wise what should I be looking at? Some stats: female, 23 yrs, 5'9, 154.6 lbs. Third week of Var cycle, just upped to 10mg per day. Heres the diet I follow:

M1: 1/2 cup oats, 4-5 egg whites, sugar free syrup, coffee with fat free creamer
M2: 4-5 oz, chicken breast 1 cup or brown rice or 200g sweet potato
M3: 4-5 oz chicken breast with 2-3 cups broccoli and some salsa
M4: 2 scoops whey in water
M5: 4-5 oz, chicken with 2 oz. feta cheese on salad with 3 tbsp. balalmic vinegar(sometimes a tablespoon of oil depending on fat intake)

Snack: Sometimes in between meal 4 and 5, I may have some mixed nuts or a serving of greek yogurt depending on my hunger. What should I be looking to cut out right now? Thanks!!

[rockstar55]

Almost forgot! Here is what I ate yesterday so you get a better idea at what my percentages are.


cals fat(g) carbs(g) protein(g)
(130 g) Sweet Potato 234 0.6 53.8 5.2
Chicken, breast 299 6.0 0.0 57.5
eas whey protein 240 4.0 4.0 46.0
Mixed nuts 350 31.9 12.2 9.4
Oatmeal, 145 2.4 25.4 6.1
Broccoli, raw 60 0.7 11.7 5.0
Cucumber, raw 6 0.1 1.2 0.3
Vinegar, balsamic 42 0.0 8.2 0.2
Cheese, Feta 150 12.1 2.3 8.1
Lettuce, raw 16 0.3 2.8 1.4

Fat (12%) Carbs (36%)
Protein (52%)

[jamyjamjr]

do u know your bmr/tdee??

[rockstar55]

My BMR according to Harris Benedict formula is 1539.01

[rockstar55]

Which doesnt make sense to me when I do the equation. I would say I am very active (weight training for about an hour Very Intense! 5 days a week, plus cardio 5 days week 30-45 minutes.) and it says after the calculation I require 2654.8 calories to maintain my weight. even if I subtract 500, thats still around 2100. Im not losing any weight and havent for a while.

[jamyjamjr]

show me, in detail, how you did the formula..

[rockstar55]

My BMR is 1539.01 when I punched in my numbers in the BMR calculator online. They ask for age, weight, and height, and the womens formula is

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

I multiplied my BMR by 1.725 becausr I am very active. 1539.01 x 1.725=2654.79. According to this, that is what I need to maintain my weight! I really dont understand what I am doing wrong if anything. Ive tried it like 4 times just to double check

[jamyjamjr]

your bmr is 1539.. ur tdee is 2654... that makes a bit more sense, especialy when i figured your a woman.. lol.. my bad... we dont get too many women in here. it's refreshing..

why did u multiply by 1.75?? what's your training routine look like throughout the week??

[rockstar55]

My training throughout the week is very intense. I eight train with my partner in the am on a 5 day split. I do cardio post weights also 5 days a week, 30-45 min. It says on the website for the Harris Benedict to determine your daily caloric needs, you mulitply that by a number based on your level of actlvity. Sedentary, moderately active, very active, etc.....

[jamyjamjr]

multiply by 1.6.. 1.75 is too much for your activity level

[rockstar55]

Why do you say that? I really dont understand how that can be accurate. You wouldnt consider that very active? Anyways, Im about 2 months out and Im very nervous because I dont know if Im doing this correctly.

[rockstar55]

Thats still 2462 calories, which is WAY over what I am eating now, and Im not losing. I see the fat coming off, weight is not changing though. Why would I need to eat that many calories?

[jamyjamjr]

Thats still 2462 calories, which is WAY over what I am eating now, and Im not losing. I see the fat coming off, weight is not changing though. Why would I need to eat that many calories?

dieting is not an exact science.. there has to be alotta microcalabrism involved on your part.. with 2 monts out, have u had a refeed day???

how many calories are u taking in right now???

could u post up a detailed diet of what your eating??

[rockstar55]

M1: 1/2 cup oats, 4-5 egg whites, sugar free syrup, coffee with fat free creamer
M2: 4-5 oz, chicken breast 1 cup or brown rice or 200g sweet potato
M3: 4-5 oz chicken breast with 2-3 cups broccoli and some salsa
M4: 2 scoops whey in water
M5: 4-5 oz, chicken with 2 oz. feta cheese on salad with 3 tbsp. balalmic vinegar(sometimes a tablespoon of oil depending on fat intake)

I do have a refeed day, last week I spent time on a lake and ate a rib eye steak with some fruit and sweet potatoes. I also had 2 lite beers. I just changed to having a shake pre workout since I wasnt eating anything before my workout, and took out the creamer.

[jamyjamjr]

M1: 1/2 cup oats, 4-5 egg whites, sugar free syrup, coffee with fat free creamer
M2: 4-5 oz, chicken breast 1 cup or brown rice or 200g sweet potato
M3: 4-5 oz chicken breast with 2-3 cups broccoli and some salsa
M4: 2 scoops whey in water
M5: 4-5 oz, chicken with 2 oz. feta cheese on salad with 3 tbsp. balalmic vinegar(sometimes a tablespoon of oil depending on fat intake)

I do have a refeed day, last week I spent time on a lake and ate a rib eye steak with some fruit and sweet potatoes. I also had 2 lite beers. I just changed to having a shake pre workout since I wasnt eating anything before my workout, and took out the creamer.

do you have macros?? i need your daily totals.. do your shake pwo instead of pre, it's more benefitial...

[rockstar55]

cals fat(g) carbs(g) protein(g)
(130 g) Sweet Potato 234 0.6 53.8 5.2
Chicken, breast 299 6.0 0.0 57.5
eas whey protein 240 4.0 4.0 46.0
Mixed nuts 350 31.9 12.2 9.4
Oatmeal, 145 2.4 25.4 6.1
Broccoli, raw 60 0.7 11.7 5.0
Cucumber, raw 6 0.1 1.2 0.3
Vinegar, balsamic 42 0.0 8.2 0.2
Cheese, Feta 150 12.1 2.3 8.1
Lettuce, raw 16 0.3 2.8 1.4

Fat (12%) Carbs (36%)
Protein (52%)

That was one day, which added up to 1542 calories. I sometimes have some mixed nuts if Im feeling a little tired, or a tablespoon of olive oil on my salad for more fat.

[jamyjamjr]

and how's ur success been by far??

[rockstar55]

Ive gained 2 pounds so far, but Im guessing that would be the Var. Im leaning out, but vry slowly, and I just wanted to take a look at my diet to see if its decent for cutting at this point in time. Im still not sure about the sugar free products, and if I should up my calories, keep them the same, etc......

[jamyjamjr]

Ive gained 2 pounds so far, but Im guessing that would be the Var. Im leaning out, but vry slowly, and I just wanted to take a look at my diet to see if its decent for cutting at this point in time. Im still not sure about the sugar free products, and if I should up my calories, keep them the same, etc......

well, var is anti-catabolic.. so that's to your benefit... i would say up your protien a bit.. just by about another 80g.. that would put you at cutting level based upon your tdee.... start slow.. just add 30g eod.. can u get your bf calculated regularly??? this would be optimal.. that way you can check your bf every seven days and microcalibrate as needed...

[rockstar55]

Even if its above my calorie intake? Im around 1550 calories per day right now....should I cut some of the fat out?

[FireGuy]

cals fat(g) carbs(g) protein(g)
(130 g) Sweet Potato 234 0.6 53.8 5.2
Chicken, breast 299 6.0 0.0 57.5
eas whey protein 240 4.0 4.0 46.0
Mixed nuts 350 31.9 12.2 9.4
Oatmeal, 145 2.4 25.4 6.1
Broccoli, raw 60 0.7 11.7 5.0
Cucumber, raw 6 0.1 1.2 0.3
Vinegar, balsamic 42 0.0 8.2 0.2
Cheese, Feta 150 12.1 2.3 8.1
Lettuce, raw 16 0.3 2.8 1.4

Fat (12%) Carbs (36%)
Protein (52%)

That was one day, which added up to 1542 calories. I sometimes have some mixed nuts if Im feeling a little tired, or a tablespoon of olive oil on my salad for more fat.

When I do these macros I am coming up more with around 34% Fat, 28% carbs and 38% protein. Also, your carbs on your sweet potatoes look off as well unless you are measuring them cooked and have a formula for them.

[rockstar55]

well I plugged these into fitday, but maybe I did it wrong. Im gonna go with your calculations and add more protein and decrease the fat.

[jamyjamjr]

good to have u aboard fire...