Here is the start to my meal plan, please help

[Bouch]

Goal: Loose body fat while maintaining as much muscle mass as possible.

Current Stats:
Weight = 186lbs
Height = 5’10”
Age = 25
BF% = 15%
LBM = 158.1 lbs
Total fat = 27.9 lbs


1. To start I need to find my TDEE. Here it goes!

Calculating my BMR (basal metabolic rate):

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Weight = 186lbs (186lbs/2.2kg= 84.55)
Height = 5’10” (70inx2.54cm= 177.8 cm)
Age = 25
BF% = 15%

BMR = 66 + (13.7 x 84.55) + (5 x 177.8) - (6.8 x 25)

BMR = 66 + (1158.34) + (889) - (170) = 1943.34

BMR = 1943.34

Calculating my TDEE (total daily energy expenditure):
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)

TDEE = 1943.34 X 1.55 = 3012.2
TDEE = 3012 cal / day

Weight loss calorie intake = 2400 cal / day


2. Now, I need to find my total macro break down in Protein, Carbohydrates, and Fats. Here it goes!!

My Macro Break Down in calories
GOAL APPROX: 50% PROTIEN/35% CARBS/15% FAT

Protein = 50% of 2400 cal = 1200 cal
Carbs = 35% of 2400 cal = 840 cal
Fats = 15% of 2400 cal = 360 cal

Macro Break Down in Grams

Protein = 1200cal / (4cal/g) = 300g
Carbs = 840cal / (4cal/g) = 210g
Fats = 360cal / (9cal/g) = 40g

(P=300g/C=210g/F=40g)



3. Now I need to split the macros into daily intake portions

Here is where I’ll probably need some help… The Shakes have been working great for my in-between meals, to save time and convenience.

Meal# 1 (7:30am) (Pre-Breakfast) = (34g/2g/1g) from Shake
Meal# 2 (10:00am) (Breakfast) = (55g/67g/12g)
Meal# 3 (12:30pm) (Snack) = (34g/2g/1g) from Shake
Meal# 4 (3:00pm) (Lunch) = (55g/68g/12g)
Meal# 5 (5:00pm) (Snack) = (34g/2g/1g) from Shake
WORKOUT DONE AT 6:00PM
Meal# 6 (8:00pm) (PWO Dinner) = (54g/67g/12g)
Meal# 7 (10:30pm) (Pre-Bed) = (34g/2g/1g) from Shake

Does this break down make sense? I am waiting to write out the actual meals until I get some sort of approval on this Macro Break Down, since I am new to this and want to get it right.

Thanks

[Bouch]

Incase you would like to see my work out routine to get an idea on activity level, here is the link.

http://forums.steroid.com/showthread...e#.UH2sXu0W9BI

[Bouch]

Input please???

[bigsiv]

I think your working out looks spot on, obviously your TDEE workout will be a guess because these equations aren't an exact science. The best way is trial and error for your body as the amount of exercise someone does per say can vary. Other than that you look good to go. Keep us updated I will be keeping an eye on this one good luck!!!

[Bouch]

I think your working out looks spot on, obviously your TDEE workout will be a guess because these equations aren't an exact science. The best way is trial and error for your body as the amount of exercise someone does per say can vary. Other than that you look good to go. Keep us updated I will be keeping an eye on this one good luck!!!

awesome to hear. thanks bigsiv