Question about TDEE

[GreenAndMean]

So i got a bit confused,Atm im doing gym 5 times a week(around 1 hour) + cardio 3 to 4 days a week(around 45 mins) is that considered a Moderately active or Very Active?

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

check out the thread titled: calorie intake - training days vs rest days

and good timing!

[GreenAndMean]

Okay so lets take a guess im Moderately active,it brings me to 3258 calories,If i wanted to cut i guess i needed to go to 2758 calories right?40% should be prot(1103 cals),40% carbs (1103 cals) , and 20% fats(551 cals) which is 276 g of protein,276 g of carbs and 62 g of fats am i right?To cut should i rotate the carbs(and how?) or just keep them like that?
Stats are 88kg,192 cm height(or 6.3 feet),can't calculate my bf anywhere but i guess its around 17%...
Hope you can guide me a little trough all this..because it's pretty confusing..

[gbrice75]

So i got a bit confused,Atm im doing gym 5 times a week(around 1 hour) + cardio 3 to 4 days a week(around 45 mins) is that considered a Moderately active or Very Active?

Is that the extent of your physical activity? Because personally, I would consider that light activity at best.

Not to beat a dead horse, but herein lies the problem with these formulas...

[GreenAndMean]

When i said 1 and 45 mins i meant on a day,not for a whole week,now im getting totally confused lol

[gbrice75]

When i said 1 and 45 mins i meant on a day,not for a whole week,now im getting totally confused lol

Sorry you're becoming confused. I understood that you meant 1 hour workouts and 45 mins cardio per day. I would still consider that 'light' activity - that is unless your workouts and cardio are both balls to the wall... unless you wanna absolutely drop dead when you leave that gym, they aren't.

What I would consider high activity - workout 5 days a week, 2 cardio sessions 6x a week, playing a cardio intensive sport (e.g. basketball, soccer, etc) a few days a week, and active weekends - hiking, biking, skiing, etc.

[gbrice75]

Let's do this the easy way. What are your stats? Age, height, weight, and bodyfat percentage if you know? If you don't, can you post a few pics so I can give you an educated guess?

[GreenAndMean]

Age:18
height:192
weight:88kg
for the BF i'll post some pics tomorrow as soon as i get up!

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

Sorry you're becoming confused. I understood that you meant 1 hour workouts and 45 mins cardio per day. I would still consider that 'light' activity - that is unless your workouts and cardio are both balls to the wall... unless you wanna absolutely drop dead when you leave that gym, they aren't.

What I would consider high activity - workout 5 days a week, 2 cardio sessions 6x a week, playing a cardio intensive sport (e.g. basketball, soccer, etc) a few days a week, and active weekends - hiking, biking, skiing, etc.

dang GB id hate to have u for a coach! i lift 4 x per week and cardio 3-4x per week and consider that moderate (on the high side)

[GreenAndMean]

There is the pic.

[gbrice75]

dang GB id hate to have u for a coach!

Probably!

i lift 4 x per week and cardio 3-4x per week and consider that moderate (on the high side)

IMO it all depends on the intensity, which is again, subjective. The majority of people go to the gym, trudge through their workouts, half ass their cardio, and then consider themselves 'highly active' because well... they're doing more than sitting on their ass all day, right?!? This is the problem with American culture - the 'norm' has become the couch potato, so expectations aren't very high.

For those who go to the gym, give it their all with balls to the wall workouts, kill it on the cardio, and are ready to drop dead by the time they get home... well, that's another story. They can be considered 'higher activity', and their results will show it.

There is the pic.

Hmm.. hard to tell based on that single/dark pic. Looks like the majority of fat is held around the midsection (surprise surprise, join the club) - ~15% but don't quote me on that. If you can get another pic or 2 posted with better lighting and/or angles, please do so.

PS - I can figure our your height based on kg, but have no idea what 192 is. Centimeters?

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

For those who go to the gym, give it their all with balls to the wall workouts, kill it on the cardio, and are ready to drop dead by the time they get home... well, that's another story. They can be considered 'higher activity', and their results will show it.

thats me on depletion days. 2 days in a row 40sets x 15 reps total body both days. the rest of the time i lift as heavy as i can and work hard for sure. but its not as bad as depletion.. only difference is when i get dun i have to go back to work! fortunately work for me is sitting on my butt. sometimes i can barely even do that!

[GreenAndMean]

I'll try to get another pic today as soon as friend comes to my house so he can photograph me,for 192 yeah its cm(sorry my bad for not mentioning it).

[GreenAndMean]

There we go,a bit better i hope(phone's camera is crappy can't get a better pic atm).I planned to start my new nutrition program on monday so i can have the time to figure it out with your help guys.

[GreenAndMean]

Also i forgot to mention,what bothers me the most are those puffy nips,will i be able to get rid of that if i drop my bf ?

[gbrice75]

^^ Have you used AAS before? At first glance, the puffy nips issue looks more like gyno than bodyfat tbh.

[GreenAndMean]

Nope,i didn't even think about AAS I'm too young for that,maybe some clen in a year or so but not planing to do any AAS till 21,yeah that's what i'm kinda afraid of gyno :S,could that be result of my really unhealthy nutrition during childhood?I was rly rly fat when i was at 7th grade or so...
P.S. so what do u suggest,should i go with light activity 2890-500=2390 cals for cutting?

[gbrice75]

^^ intersting. Re: bodyfat vs. gyno - we really won't know until you get lean. I would go see a doc about it though, just to be sure. In the meantime, you now have a tangible reason to get lean and a goal to motivate you!

You're not that far off; 3 months of consistent and dedicated dieting, and you can be very lean.

Personally, I think your TDEE is much lower than you have it. I'd start you at roughly 2500 calories on heavy workout days and adjust from that point.

[GreenAndMean]

Okay,that's even better,and yes i have a goal,maybe i could change this topic to a somekind of log starting from monday so i could keep a better track of my progress?

[gbrice75]

^^ best bet - start a new log, make an appropriate title... and keep it updated (coming from me... do as I say and not as I do... lmao!). I'll work with you if you're interested.

[GreenAndMean]

Gonna do it,i got time till monday to think of a good title..will update it everyday and yes i would like you to work with me!

[gbrice75]

^^ Solid!