Need a little adjusting!

[POPS]

Im 39, 5'7 190. Looking to shed some fat before honeymoon in Dec.

Bmr - 1835.4
tdee - 2844.87
tdee to lose weight using harris - 2344.87

meal 1 - 1 scoop protein/ 1 scoop oats

meal 2 - 1 cup of turkey chili/ 1 slice of ww bread

meal 3 - same as above

training/ pwo cardio

meal 4 - pwo shake w/ oats

meal 5 - 2 turkey burgers/ 1/2lb steamed broccoli

meal 6 - casein shake before bed

cals - 1812
pro - 217.6
carbs - 111.8
fats - 59.4

Ill also pick on some home made trail mix containing almonds throughout the day as well as 8-12 glasses of water.

For dinner Ill change it up with lean steak, fish, or chicken depending on when I get home from work.

training is as follows :

monday - chest/biceps/abs/ 45 min cardio hr @120 bpm

tuesday - back/triceps/cardio

wed - legs/shoulders/abs/cardio

thursday - off

friday - chest/biceps/abs/cardio

sat/sun - off

I used to train 5 days but since I have been doing it like this, I feel stronger, not as sore, and more energetic.

Looking to start a havoc cycle the first week of Sept so I want to have everything dialed in before hand.

Any suggestion will be greatly appreciated!

[POPS]

bump..

[FireGuy]

More protein, more carbs, more fats and more cardio would be my recommendation.

[POPS]

More protein, more carbs, more fats and more cardio would be my recommendation.

c'mon fireguy, lol! So basically more foods to get my cals up to my tdee(2344.87)?

Then go from there?

[eatrainrest]

Im 39, 5'7 190. Looking to shed some fat before honeymoon in Dec.

Bmr - 1835.4
tdee - 2844.87
tdee to lose weight usinhg harris - 2344.87

meal 1 - 1 scoop protein/ 1 scoop oats

meal 2 - 1 cup of turkey chili/ 1 slice of ww bread

meal 3 - same as above

training/ pwo cardio

meal 4 - pwo shake w/ oats

meal 5 - 2 turkey burgers/ 1/2lb steamed broccoli

meal 6 - casein shake before bed

cals - 1812
pro - 217.6
carbs - 111.8
fats - 59.4

Ill also pick on some home made trail mix containing almonds throughout the day as well as 8-12 glasses of water.

For dinner Ill change it up with lean steak, fish, or chicken depending on when I get home from work.

training is as follows :

monday - chest/biceps/abs/ 45 min cardio hr @120 bpm

tuesday - back/triceps/cardio

wed - legs/shoulders/abs/cardio

thursday - off

friday - chest/biceps/abs/cardio

sat/sun - off

I used to train 5 days but since I have been doing it like this, I feel stronger, not as sore, and more energetic.

Looking to start a havoc cycle the first week of Sept so I want to have everything dialed in before hand.

Any suggestion will be greatly appreciated!

what is your current intake? you should be eating around your calculated BMR but have to play off your current numbers. try eating the same amount of kcals and putting yourself in caloric deficient by upping cardio hence AM cardio.

[FireGuy]

c'mon fireguy, lol! So basically more foods to get my cals up to my tdee(2344.87)?

Then go from there?

I was being totally serious, I prefer to keep my calories at maintenance or above while cutting and using a lot of "smart" cardio to burn away the fat as opposed to trying to starve it off.

[eatrainrest]

I was being totally serious, I prefer to keep my calories at maintenance or above while cutting and using a lot of "smart" cardio to burn away the fat as opposed to trying to starve it off.

agreed... basically what i just sed too lol

[POPS]

I was being totally serious, I prefer to keep my calories at maintenance or above while cutting and using a lot of "smart" cardio to burn away the fat as opposed to trying to starve it off.

my cals right now are right around 3000 which is right above my tdee. I thought to lose fat you should drop the cals by 500?

smart cardio meaning steady state for 30-45 min keeping hr around 120bpm x 5 days? This is what im doing now.

[FireGuy]

my cals right now are right around 3000 which is right above my tdee. I thought to lose fat you should drop the cals by 500?

smart cardio meaning steady state for 30-45 min keeping hr around 120bpm x 5 days? This is what im doing now.

Your OP listed your calories at 1812???

[POPS]

Your OP listed your calories at 1812???

this is what I was planning to do to lose bf. not doing this at the moment. sorry if I wasnt clear..

[POPS]

sorry guys. Im in between cooking w/wifey and typing.lol

Anyways, Ill have to go back to look at my journals on fitday to see what my numbers are. I guess I should have done that before I started this.

The bottom line is where do I want my cals to be if my bmr is 1835?

I know what to do from there to figure out how to get close to the 40/40/20.

as far as cardio, do you guys think that I have to up my cardio from 30-45 min to 45-60 min?

[FireGuy]

sorry guys. Im in between cooking w/wifey and typing.lol

Anyways, Ill have to go back to look at my journals on fitday to see what my numbers are. I guess I should have done that before I started this.

The bottom line is where do I want my cals to be if my bmr is 1835?

I know what to do from there to figure out how to get close to the 40/40/20.

as far as cardio, do you guys think that I have to up my cardio from 30-45 min to 45-60 min?

I do two sessions a day 45/30 7 days a week, but I am in precontest mode. But if someone wants to cut I would recommend something similiar but maybe not quite so extreme.

[POPS]

I do two sessions a day 45/30 7 days a week, but I am in precontest mode. But if someone wants to cut I would recommend something similiar but maybe not quite so extreme.

yeah that is a lot, but like you said youre in pre-contest. Ill kick it up starting tomorrow and see what happens. As far as the bmr/cals topic. Where should I be? BMR is 1835. TDEE is 2844.

[eatrainrest]

yeah that is a lot, but like you said youre in pre-contest. Ill kick it up starting tomorrow and see what happens. As far as the bmr/cals topic. Where should I be? BMR is 1835. TDEE is 2844.

your eating at 3k which is fine just up the cardio 250 cals and decrease by 250 cals. play with the numbers and be consistentn until you are losing 1lb per week

[POPS]

your eating at 3k which is fine just up the cardio 250 cals and decrease by 250 cals. play with the numbers and be consistentn until you are losing 1lb per week

so Ill shoot for 2750 cals and 45 min cardio until the lbs start to drop and will adjust from there. got it!!!!

thanks!!

[eatrainrest]

yep i ilke half and half if im generally looking to cut

[collar]

I do two sessions a day 45/30 7 days a week, but I am in precontest mode. But if someone wants to cut I would recommend something similiar but maybe not quite so extreme.

very similar FG

i do 40/40 5 days a week.
leg day i dont do cardio.

also im not in precontest, just try maintain hardness and staying as ripped as i can.

[POPS]

yep i ilke half and half if im generally looking to cut

were talking about 30 min am and 30 min pwo right?