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07-11-2012, 09:51 PM #1
Just figured out TDEE, macros seem out of wack, help please?
Stats:
age 24
Height 5'11
Weight 182
years training 5
Goals -
Get down to about 8% body fat while maintaning muscle mass
TDEE - 3474
Macros (40/40/20)
Protein - 347 g
Carbs 347g
Fat 77 g
So what I was thinking was keeping protein at that level, but cutting out 60 grams of carbs and 40 grams of fat a day to cut off some body fat.
My question is, it seems my protein intake is insanely high each day, did i do something wrong to figure this all out? I am pretty sure at 347 g I would be wasting a lot of protein each day. Here is the breakdown of how I intend to get those macros each day, with the deficit in carbs and fat. Even with this I still fall short of my protein goal by 17 g each day.
----------Protein Carbs Fat
Breakfast 50 60 20
Lunch 50 60 0
Snack 40 30 20
Dinner 50 60 0
PWO shake 50 45 0
Night Shake 50 0 0
Snack 2 40 30 20
Total 330 285 40
Goal 347 347 77
Difference 17 62 37
Also note these meals/snacks are not in the order I take them in each day, just the order I wrote it down.
So what do you guys think, cut down on some protein? Change macros? Thanks for any input!Last edited by thex95; 07-11-2012 at 09:54 PM.
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07-12-2012, 05:31 AM #2
thex hows it going man?
1. ur macros are dead on for 40/40/20
2. a better way to design a cut IMO is to come up with a caloric deficit once u figure out ur tdee. once u have ur caloric deficit u can decide on ur macro split.
3. whats ur bf%?
4. at moderately active (most people fall into this category or lower) and 182lbs and 8%bf ur tdee would only be around 3100cals. u have 3474 cals for ur calculated tdee which tells me u either calculated it incorrectly or put urself at a high activity level. with ur weight and height i doubt 3474 is ur actual tdee unless u have the metabolism of a squirrel
5. in my experience with Katch/McArdle (my preferred tdee estimator) a caloric deficit of 800-950cals is a good place to start. (hence what i said previously about moderately active being the norm or lower for activity levels)
6. if u dont know ur bf % i suggest getting it chekd.
7. if u used Harris/Benedict and applied the highest activity multiplier i suggest u recalculate it using the 1.55multiplier and post those results which will do until u know ur bf%.
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07-12-2012, 07:16 AM #3
doing dam good man! how about you?
Responses
1) good stuff
2) right on, I will alter my calorie deficit accordingly
3) I believe its at 12% right now. If you take a look on this thread;
http://forums.steroid.com/showthread...hetic-training
I have a recent pic posted that you could take a look at and probably guess more accurately than I can.
4) Ya I used the high activity multiplier. I just went off of the explanation saying----> "hard exercise or sports six to seven times per week". Current workout plan is 3 x 40 min cardio a week, and 4 x weightlifting a week so I figured it would be hard exercise 7 times a week. I think your right though and I should use the moderate multiplier as I do sit a lot of the day for my job. (also maybe the training I do doesn't count as "hard exercise" lol)
5) Awesome I'm going to look into that.
6) Ya I got to get on that for sure. All I have access to is those cheap electronic measuring devices so not too sure how accurate they are.
7) I am definitely going to follow this advice and re-adjust the daily calories accordingly.
Thanks for the in-depth reply man!
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07-12-2012, 07:35 AM #4
at 182 12%bf (no higher than that IMO) ur tdee is around 3000cals
by ur pic ur a perfect candidate for a carb cycle diet. with 3000tdee id run ur moderate day at 2200cals which is great cuz i have a thread i posted addressing carb cycling and 2200cals moderate day is the exact figure i used in the thread. its called "hey 405 what is carb cycling?" ill bump it for u.. chek it out!
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07-12-2012, 07:48 AM #5
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