tdee?

[bigcwithane]

Can someone send me the tdee thread?

[Damienm05]

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ 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

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

[bigcwithane]

Thanks will you check over my diet once I post it?

[bigcwithane]

wt.178
Bf.16-18%
Tdee.2476

3000kcal 300g protein, 300g carb, 65g fat

Cal/f/c/p
9 am.
1 scoop gnc wheybolic
total.93/0/2/20

9:30 am.
1 cup liquid egg white
120/0/4/24
1egg
74/5/0/6
1 cup oats(dry)
240/5/51/12
1/2 cup mixed berries
40/0/9/0

11-12 lift

12:30
2 scoops wheybolic
190/1/5/40
1 cup oats(raw)
290/5/51/12

1:30
6 oz. chicken breast
150/1/0/35
1 1/2 cup brown rice
255/2/54/6
1 cup broccoli
35/0/6/1

4:00
1 1/2 scoop whey
180/3/5/35
1 cup oats(raw)
290/5/51/12

6:30
2 peices ezekeil bread
160/1/30/8
1 1/2 can tuna (in water)
150/1.5/0/39
1tbsp lite mayo
35/1.5/1/0

9:00
4 oz. Salmon
200/12/0/23
3 oz. Avacado
135/13/7/2
1 cup broccoli
35/0/6/1
3 cups spinach
20/0/3/2

11:30
1 scoop casein
150/1/10/25
1tbsp natty pb
85/6/4/5

Total- 2978 cal. 309g protein 298g carb.64g fat
( meals do change, just a outline I use a cal counter on my phone that counts macros. also take 4 share&epa softness with breakfast and two other meals.)

[gbrice75]

wt.178
Bf.16-18%
Tdee.2476

3000kcal 300g protein, 300g carb, 65g fat

Cal/f/c/p
9 am.
1 scoop gnc wheybolic
total.93/0/2/20

For a quick protein blast, no problem

9:30 am.
1 cup liquid egg white
120/0/4/24
1egg
74/5/0/6
1 cup oats(dry)
240/5/51/12
1/2 cup mixed berries
40/0/9/0

Great meal. I'd like to see 2 whole eggs here though

11-12 lift

12:30
2 scoops wheybolic
190/1/5/40
1 cup oats(raw)
290/5/51/12

1:30
6 oz. chicken breast
150/1/0/35
1 1/2 cup brown rice
255/2/54/6
1 cup broccoli
35/0/6/1

4:00
1 1/2 scoop whey
180/3/5/35
1 cup oats(raw)
290/5/51/12

Why here? Keep this type of meal PWO only and do a real meal here. Lean protein/complex carb

6:30
2 peices ezekeil bread
160/1/30/8
1 1/2 can tuna (in water)
150/1.5/0/39
1tbsp lite mayo
35/1.5/1/0

The meal is fine, but you MIGHT want to consider dropping carbs if you're just sitting around the rest of the night. Get some veggies in here. Instead of the bread, you could do the tuna salad over a large leafy green lettuce/spinach salad

9:00
4 oz. Salmon
200/12/0/23
3 oz. Avacado
135/13/7/2
1 cup broccoli
35/0/6/1
3 cups spinach
20/0/3/2

IMO the Salmon and avacado in the same meal is fat overkill. Keep the salmon and drop the avacado. If you decide to remove the bread from the previous meal, you could add the avacado in there instead since the mayo isn't providing much in the way of fat

11:30
1 scoop casein
150/1/10/25
1tbsp natty pb
85/6/4/5

Total- 2978 cal. 309g protein 298g carb.64g fat
( meals do change, just a outline I use a cal counter on my phone that counts macros. also take 4 share&epa softness with breakfast and two other meals.)

I know you were looking for Damien's critique, but I saw this and figured I'd offer my .02. Damien, feel free to take it further.

All in all, very good clean diet. A few mistakes IMO, suggestions to correct them above in bold.

[Damienm05]

No need for mine, you're spot on with what I would have said except for:

Unless you eat the skin, salmon is only like 2g of fat per 4 oz. The exception being very expensive wild-caught salmon that are only in season for short periods of time following them fattening themselves up and marbling their flesh in preparation for trips upriver. Think Copper River Salmon for example that have flesh resembling a prime steak - not just solid pink. In general it's a lean protein and 90% of the small amount of fat is Omega-3.

[bigcwithane]

The shake and oats is only if I'm at work. I got yelled at the other day for eating on the clock. Haha and if I drop the bread should I keep my carbs all the same in the rest of the meals or raise them to keep my carbs 300g or would it be alright if it was less. Also there isn't the skin on the salmon tried it. Gross! But the table still reads like 12g of fat

[bigcwithane]

And Gbrice its cool you chimed in man I was looking for either one of you guys to jump in since both of you have helped me before and gave good advice

[gbrice75]

The shake and oats is only if I'm at work. I got yelled at the other day for eating on the clock. Haha and if I drop the bread should I keep my carbs all the same in the rest of the meals or raise them to keep my carbs 300g or would it be alright if it was less. Also there isn't the skin on the salmon tried it. Gross! But the table still reads like 12g of fat

Gotcha, I guess a shake is better than nothing! Wouldn't want you getting fired over a damn meal!

I think you'd be fine with dropping the bread and leaving it as is, but if you feel the need to make up for the lost carbs, just do it evenly over your other carb meals.

Since you're not eating the skin (I don't like it either), you should invest in fish oil caps to get your 0mega 3's. You can obviously add the avacado back in that meal since you're really not getting much fat otherwise.

Hope this helps!

[bigcwithane]

I take 4 epa&dha softgels everyday so that's 4g of fat there. Also for my tdee do you think 1.55 would be good to use for my life style lift 4 days a week for a hour . Cardio three days a week 30 min. Than at work I just stand for 7 hours tops and make icecream cones and smoothness and clean.

[gbrice75]

I take 4 epa&dha softgels everyday so that's 4g of fat there. Also for my tdee do you think 1.55 would be good to use for my life style lift 4 days a week for a hour . Cardio three days a week 30 min. Than at work I just stand for 7 hours tops and make icecream cones and smoothness and clean.

Double the gels IMO. As for the multiplyer, only you would really know, because it depends on your body IMO.

For instance, by description, I should be able to use the 1.55 but I know myself and I tend to put on bodyfat very easily, and considering I sit the rest of the day (drive to and from work, sit AT work, etc) - I go with the 1.375 multiplyer. At least from there if you feel you're losing too fast (indicating LBM loss) or not gaining if that's what you're looking to do, you can make small adjustments to correct it.

[bigcwithane]

Thanks man I dropped the bread and salmon moved the tuna in with the avacado and added a chicken salad with 1/4,cup almonds. Sound better?

[gbrice75]

Everything except dropping the salmon, it's still a great protein source, no need to drop it! Chicken salad is probably mixed with mayo?

[bigcwithane]

Haha no chicken salad as in 6,oz breast and three cups spinach than 1/4,almonds sorry Haha I hate chicken salad

[bigcwithane]

So should I do like 70 g fat 300g protein and 250g carb

[gbrice75]

Sounds like a decent ratio to me. Possibly drop fat by 10g and up carbs by 20g or so.

[bigcwithane]

Okay sounds good

[bigcwithane]

So 2650 kcal 300g protein, 220g carbs, 60g fat, with 4 epa & dha softgel, and three flaxseed oil softgels with be good to keep gaining lean mass and lose some body fat?