Thread: Reposting again after changes
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02-25-2010, 01:40 PM #1
Reposting again after changes
BMR 1813.00
TDEE 2493
Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%
My goal is to be 180-185 with about 10% bf.
Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(8) carb(14) cal(357)
Meal 2
4.5oz chicken breast
1 cup green beans
1 tbspn. extra virgin olive oil
pr(37) f(7) carb(10) cal(360)
Meal 3
4.5 oz Chicken Breast
1/2 cup of oatmeal of brown rice (dry)
pr(38) f(4) carb(13) cal(275)
Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(57) f(32) carb(14) cal(590)
Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(45) cal(440)
Dinner
4.5oz Chicken breast
1/2 hass avocado
1oz almonds
pr(56) f(20) carb(12) cal(520)
Bedtime
2 scoops of casein protein
pr(54) f(18) carb (13) cal(440)
Total pr(320) f(93) carb(121) cal(2982)
Made changes from last post let me know if this looks better thanks!
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02-25-2010, 03:57 PM #2
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02-25-2010, 04:01 PM #3
If your numbers are still running high based on your tdee, take out a feeding and spread your meals out slightly. You're almost there.
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02-25-2010, 06:34 PM #4
Thank you Damien I'll be reposting it AGAIN lol I'll get there....I figured some of the numbers were off because I was at work I looked some up on here and some online so I'll get them straight if I need to minus a meal like u said which one would be best?
Thanks again
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02-25-2010, 07:13 PM #5
Fitday.com is always spot on with macros. For things not available on there (your specific whey/casein brand - the manufacturers site or GNC site will have the info). Meal 2 or 3. But I think you may have underestimated your TDEE. I'm sorry I didn't catch it earlier. Which of the following would you consider yourself to be:
-If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
-If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
-If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
-If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
Example: I play hockey 3 times per week for 90 minutes. High intensity. Do LIT cardio 3 times per week at 60 minutes on non-hockey days. Work as a bartender, always standing/running around making drinks and hauling around kegs and liquor carts pre/post shift. Walk around campus a lot. Train with weights for 90 minutes 5 days per week. I multiply by 1.75 (I'd probly be safe to do 1.9 but I am prone to gaining fat quite easily).Last edited by Damienm05; 02-25-2010 at 07:18 PM.
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02-25-2010, 07:31 PM #6
Thanks for the sites as far as my tdee I multiplied my BMR by the second choice 1.375 I train 5 times a week for 60 min followed by cardio for 30 min and I surf atleast 2 times a week (providing there is waves!) I was a hard gainer when I was in my teens bur seems weight goes on faster now! U think I have my tdee right?
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