Bmr & tdee

[thadeus618]

Need some guesses on my bady fat percentage so I can start to figure out my diet. I posted some pics in the Members pics area:

http://forums.steroid.com/showthread...18#post5008518

I also need to figure out what my TDEE is.

38 years old
5'8" tall
196lbs

Right now I work 9 hours a day 5 days a week sitting at a desk.
I play hockey for an hour 2 nights a week.
I work out after work at 5pm 4-5 days a week.
Occasionally do Cardio but plan on doing a lot more after I figure out my diet.

My plan is to cut down my BF% before bulking.

Thanks

[thadeus618]

Using 23% BF this is what I have come up with so far:

Katch-McArdle Calories
BMR 1850

Sedentary 2220 (little or no exercise, desk job)
Lightly Acitve 2544.0 (light exercise/sports 1-3 days/wk)
Moderately 2867.7 (moderate exercise/sports 3-5 days/wk)
Very 3191.5 (hard exercise/sports 6-7 days/wk)
Extra 3515.3 (hard daily exercise/sports & physical job or 2X day training)

[POPS]

Using 23% BF this is what I have come up with so far:

Katch-McArdle Calories
BMR 1850

Sedentary 2220 (little or no exercise, desk job)
Lightly Acitve 2544.0 (light exercise/sports 1-3 days/wk)
Moderately 2867.7 (moderate exercise/sports 3-5 days/wk)
Very 3191.5 (hard exercise/sports 6-7 days/wk)
Extra 3515.3 (hard daily exercise/sports & physical job or 2X day training)

I would say without looking that 23% might be a good assumption considering that you and I are almost the exact same in age and size. Im just 8 lbs lighter, but that really doesnt mean too much when youre taking about size vs. fat.

You need to get a super clean diet and up your cardio to atleast 5 days/week for a min of 45 min/day keeping your hr in the zone to get that bf to start dropping. For us is right around 117 bpm...