Getting in perfect shape for college! Diet regiment w/ macros

[TFM01]

Well I’m heading off to college in just under 3 months and I’m looking to take my body to it’s full potential and get nice and lean.

Current Stats:
18
5’10.5”
196 lbs
16-18% Bodyfat (Not really sure, I have the top 2 abs)

Goal:
185lbs, 10% Bodyfat, and build from there.


Here’s a diet I put together, any and all feedback would be appreciated:




Wake up: BCAA’s, Fish Oil, Multivitamin


Cardio for 30 min at a steady heart rate


Breakfast : 4 eggs, Protein Shake w/ powdered carbs(750 Cal, 2g fat, 44g carb, 78g protein)


Lunch : 1 Can Tuna Fish (180 Cal, 39g protein)


Snack/Pre-Workout : Peanut Butter Sandwhich (320 Cal, 17g fat, 34g carb, 12g protein)


Workout, BCAAs throughout


HIIT Cardio for 30 min


PWO: Protein Shake w/ powdered carbs (450 Cal, 1g fat, 40g Carb, 54g protein)


Dinner/Post-Workout : 6oz chicken w/ 1cup Creamed Spinach (350 Cal, 12g fat, 14g carb, 40g protein)


Before Bed : 2 Scoop Casein (300 cal, 54g protein)


Total ~ 2350 cal, 32g fat, 132g carb, 277g protein


TDEE ~ 3183

[phoenix44]

That's only 1600 calories. Check your tdee and start from there. Check out the nutrition forum

[Awesome_Archy]

read nutrition stickies

[TFM01]

Did you add correctly? I just did two more times and I see 1900 calories?

[Awesome_Archy]

either way 1900 cals is not enough. I got a TDEE of 2823 so you should be no less than 2323 cals a day.

[TFM01]

either way 1900 cals is not enough. I got a TDEE of 2823 so you should be no less than 2323 cals a day.

I forgot to make a final addition so my calorie intake is currently 2350 vs 1900.


TDEE is 3183, so that means I should throw in an extra 300 calories?

[Awesome_Archy]

I can't figure out how you are getting a TDEE that low. Do you sit behind a desk all day and not workout?

[TFM01]

I can't figure out how you are getting a TDEE that low. Do you sit behind a desk all day and not workout?

Sorry there was a miscalculation, it's late. I've updated it with the correct TDEE.

[Awesome_Archy]

I forgot to make a final addition so my calorie intake is currently 2350 vs 1900.


TDEE is 3183, so that means I should throw in an extra 300 calories?

Are you wanting to gain or lean up?

[TFM01]

Are you wanting to gain or lean up?

Lean up, a lot.

[Awesome_Archy]

Lean up, a lot.

2883 cals. 300-500 cals less than TDEE to cut 300-500 cals More than TDEE to Bulk.

Theirs a lot more to it than just that, like i said read the stickies in the nutrition forum

Cutting: http://forums.steroid.com/showthread...g#.T4J3fCMcqkI

Basic Dieting: http://forums.steroid.com/showthread...rn-how-to-Diet

[TFM01]

2883 cals. 300-500 cals less than TDEE to cut 300-500 cals More than TDEE to Bulk.

Ok I'll try and incorporate some more calories earlier on in the day. Other than that does the carb intake look spread properly? Fat intake a good amount?

[Awesome_Archy]

Go back to post #11

[phoenix44]

You do know that
1 gram protein = 4 calories
1 gram carb = 4 calories
1 gram fat. = 9 calories

Redo the math on your macros

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

dude ur diet needs alot of work ..

read stickies:
1. so u wanna learn how to diet
2. how to cut

after that we can get to ur diet.. which like i said needs alot of work...

also ur tdee is @3000cals which means u need to cut at around 2200cals..

google Katch/McArdle formula for calculating tdee