Did the research but needing some help

[Rey_Ray]

Needing some help trying to cut the fat tire down that I got on leave worked so hard on deployment an lossed alot. I cal my bmr-2064.06 and my tdee-3560.5 trying to cut up I am a bigger guy short having most my extra in my hips abdomen an thighs. My Question is I can't find or I am blind but the break down of % of protien an carbs an fats and a good one for cutting if someone could help with that much apriciated. After that I'll return with a diet and work out plan and supplement list thanks all for reading.

[--->>405<<---]

Rey welcome to the forum man.. It appears if ur bmr is indeed 2064 that u used the 1.75 multiplier to get ur tdee at 3560cals... There r only 1 or 2 people ive met on here that actually needed their multiplier that high.. To be honest the 1.55( 5days/week) multiplier still tends to put ur cals a little high.. Id suggest u go with that ..

That beind said how did u figure ur bmr?? katch/mcardle formula is the formula i prefer cuz it bases everything on lean body mass... lets assume ur bmr is correct:

Bmr = 2064 cals
Tdee = 2064 x 1.55 = 3199

What r ur stats? Age weight height bf%

[Rey_Ray]

Thanks for the help so fast I used the one in the stickys but age 22 height 69 inches weight 202 with 19% body fat that's with a tape trying to cut it down to 170-180 range with less then 12% big goal but my body drops fast and that's without a diet trying to do it right solid diet any help with that info thanks

[--->>405<<---]

At 202lbs 19%bf

Bmr = 1973
tdee = 3058


I suggest u get it chekd with calipers...

330g pro
130g carb
51g fat

Is what id run if i were u...

Split ur protein into 6 meals and keep it very lean: chk breast, canned tuna, lean ground beef, eggwhites.. Etc..
Split ur carbs into 3 meals: meal1, pre w/o, pwo .. Limit them to oats, sweet potato, brn rice, green veggies

Post a diet hitting these macros and well take a look..

U could aslo go 40/40/20 but i prefer to keep carbs low.. If u do that then:

230g pro
230g carbs
51g fat

Seems like too many carbs IMO...

[Rey_Ray]

Thanks for the help I'll make one up for the low carbs I'll post up my diet and stuff soon thanks for the help

[--->>405<<---]

Oh yeh i forgkt to post ur calories LOL.. 2300cals/day

[Rey_Ray]

So out of my 2300 cal a day pull out 330 pro 130 carb an 51 fat. Should I factor my protien shakes in there?

[--->>405<<---]

1. Thats correct.. U should eat 330g pro 130g carbs 51g fat per day..

2. Anything u put into ur mouth u factor in

[Rey_Ray]

Planned it out around my work schedule and my military life style sorry for so many shakes but always on the go hard to get in what I need when I need it.

Diet
M1-0500/hydro protien 170cal -2g f- 7g c-30g p,
Egg - 1 large x3- 74 cal - 0g c - 6g p - 5g f , Banana - 105 cal - 27g c - 1g p - 0g f

M2-0800/ Apple - 72 cal - 19g c -0g p - 0g f, beef ground 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f, hydro protien

M3-1100/tuna lightx2-191 cal - 0g c - 42g p -1g f, Almonds 20- 164 cals - 6g c - 6g p - 14g f

M4-1400/hydro protein , Sweet Potato - 99 cal - 23g c - 2g p - 1g f

M5-1700/hydro protien, chicken boneless-150 cal - 0g c -28g p - 3g f, Asparagusx8 - 13 cal - 2g c - 1g p - 0g f

M6-2000-2200 casein protien
120 cal- 3g c- 24g p- 1g f

Everymorning unless it's a busy day I'll be running with my guys for morning pt but working out around after dinner between 1700-2000 hitting one muscle group aday an 1 hard cardio day in rotation to give the muscles a break thrash away at this plan as needed I am here to learn and better this plan to better myself thanks for the help

[--->>405<<---]

planned it out around my work schedule and my military life style sorry for so many shakes but always on the go hard to get in what i need when i need it.

Diet
m1-0500/hydro protien 170cal -2g f- 7g c-30g p,
egg - 1 large x3- 74 cal - 0g c - 6g p - 5g f , banana - 105 cal - 27g c - 1g p - 0g f if thats 3 whole eggs id make it 1 whole egg and 5 eggwhites.. Drop banana and have oatmeal for ur carb prob 1/2 cup measured dry .. U could prob lose the shake as well

m2-0800/ apple - 72 cal - 19g c -0g p - 0g f, beef ground 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f, hydro protien drop the apple and shake and increase the amt of beef.. Add green veggie

m3-1100/tuna lightx2-191 cal - 0g c - 42g p -1g f, almonds 20- 164 cals - 6g c - 6g p - 14g f move the almonds to ur last meal and add in a green veggie

m4-1400/hydro protein , sweet potato - 99 cal - 23g c - 2g p - 1g f id try to have real meat here.. If u cant then u cant..since u workout after 1700 move the sweet pot to 1700 and have green veggie instead here

m5-1700/hydro protien, chicken boneless-150 cal - 0g c -28g p - 3g f, asparagusx8 - 13 cal - 2g c - 1g p - 0g f add sweet potato here for pre w/o

m6-2000-2200 casein protien protein shake is good plus this is post workout meal u need to have a carb here ..sweet potato or oats
120 cal- 3g c- 24g p- 1g f

everymorning unless it's a busy day i'll be running with my guys for morning pt but working out around after dinner between 1700-2000 hitting one muscle group aday an 1 hard cardio day in rotation to give the muscles a break thrash away at this plan as needed i am here to learn and better this plan to better myself thanks for the help

i dont see any calorie or macro totals for the day..without them u dont know where u stand.. Id make the suggested changes and repoSt including daily totals at the bottom... I understand about time but u have to make a decision if getting in better shape is enuff of a priority to u to make the necessary sacrifices to achieve it.. I suggest cooking several days meals ahead of time on a day when ur not so busy .. U MAY ALSO WANT TO INVEST IN BCAA'S TO INGEST PRIOR TO UR MORNING RUN SINCE ITLL BE DUN IN A FASTED STATE..THIS WILL HELP PRESERVE UR LBM