Can't find TDEE sticky?

[Windex]

I had it bookmarked but I can't find the sticky with the link to the right page to calculate my TDEE and BMI and BMR.

Moreso, I got a rather rude awakening. I initially thought my BF was 18% but upon posting picks in the picture sub-forum I was told ~25%. How should I adjust my diet accordingly since my original diet was under false pretenses (ie - BF @ 18%), or should I first find my TDEE & BMI ?

[Damienm05]

http://forums.steroid.com/showthread...ead&highlight=

[Windex]

Tyvm Damien, I got my BMR = 1739.6 and then I picked the 4th tier as I am at the gym 6 days/week doing cardio and of those 6 days I spend 5 of them lifting weights as well (1 hr weight lifting followed by 30 mins cardio, 45 mins cardio on Saturday which has no weight lifting - Sunday = Day Off). TDEE = 3000.9 and I believe my Current diet is at a total of 2050 calories. Maybe I don't need to revamp it again after all?

[Damienm05]

I would say that's too high of a multiplier. It's the same one I was using when I played competitive ice hockey, did daily cardio, daily weight training, worked as a bartender on my feet for long shifts, and regular pick-up basketball/soccer sessions. Assuming your cardio is done at high intensity and your lifting routine includes short rest pauses and lots of heavy compound movements - I suppose it's possible but I'd stick to 1.5 and see how that treats you for the first four weeks. If strength/intensity are suffering, then go up. A lot of guys implement all the right diet moves but fall victim to an overestimated TDEE and end up spinning their wheels for a few weeks.

[Windex]

Alright, so using 1.5x I get 2608.5, does this imply I need to eat 1600 Calories/day instead of 2000 in order to lose weight?

[Damienm05]

no - if you eat 2100 calories (500 cal deficit/day) that's 1 lb. per week of weight loss (hopefully all fat). If you add cardio, it can be as high as 2 lbs. of fat loss but that's pretty much the most fat you can lose without torching muscle unless your just starting with good genes/diet. In that case, you can make gains/maintain mass in a large deficit but slow/steady is best.

- 500 cal deficit with moderate cardio = good
- 300 cal deficit with more cardio = better
- eat 2600 cals with 2x cardio PWO/AM fasted = best.

[Windex]

no - if you eat 2100 calories (500 cal deficit/day) that's 1 lb. per week of weight loss (hopefully all fat). If you add cardio, it can be as high as 2 lbs. of fat loss but that's pretty much the most fat you can lose without torching muscle unless your just starting with good genes/diet. In that case, you can make gains/maintain mass in a large deficit but slow/steady is best.

- 500 cal deficit with moderate cardio = good
- 300 cal deficit with more cardio = better
- eat 2600 cals with 2x cardio PWO/AM fasted = best.

Thank you damien, I will verify my diet is at 2100 Calories and continue my 30 minutes of cardio after my 1 hr workout each day and track my progress. If my energy or strength levels are down or the opposite, I assume I will have to either take way or add ~100 calories?