Hey all!
I've been using the ole' noggin and done some calculations regarding BMR, TDEE and such.
I've also been trying to put together a proper'ish diet, according to my goals and limitations.
On top of that I've revised my training schedule, there'll be a link to that post in the exercise section just as soon as I finish writing it.
>>>> http://forums.steroid.com/showthread...e#.ULVFOIc0V8E <<<<< Training schedule
I just wanna run this past you guys first, so you can find and tweak the flaws you'll undoubtfully find
Stats:
34 yrs old
183cm/6ft tall
176lbs/80,6kg
16-18% BF
On TRT
Brief history
Used to train alot in my younger days, allthough mostly in an improper manner, this coupled with multiple accidents and injuries left me:
*With a shoulder impingement.
*Trigger finger in my thumb. (finger locking up)
*Serious muscle imbalance, front being much stronger then my back. Hence the impingement.
*Fat! 256Lbs/116kg at the most. @ 6ft / 183cm.
*Lazy.
*Horrible posture.
*Back issues.
I did kinda get my act together though, and over time went down to 176 lbs / 80kg, then for no apparent reason I started gaining again. Feeling weak, and crappy. So I've decided to call the weightloss quits for now, focus on gaining muscles for a while, hopefully without adding any or much fat. And pick up the cutting later on when I've recuperated a bit.
I really want that 6-pack! And now its getting close, can see the top 3-4abs (yeah, 3! the one on my right side is kinda shy) so its a bit frustrating not being able to continue the cut, but slow and steady wins the race! I'm not in a rush
BF%: Estimated 16-18. Calipers put me at 16% now, but its me doing the measurements, and I'm neither trained nor experienced. I also carry most of the fat on my hips, love handles, bum and inside thighs.
LBM: 145.7-149.3 lbs/66.1-67.7 kg, calculated at 16-18% bf
BMR: I've done several calculations, using different formulas, but I will use the Katch McArdle for now, as it takes LBM into consideration, and even the revised 1984 Harris Benedict overestimates BMR a tad. Then, as I get more muscular and less fat switch over to Cunningham, which also considers LBM, although I end up with vastly different results between Cunningham and Katch McArdle leading me to believe that the Cunningham formula will be more accurate for a more muscular individual.
Cunningham: 1954 kcal@18%, 1989 kcal@16% BF
Harris Benedict: 1830,9 kcal
Katch McArdle: 1797.8 kcal@18%, 1832 kcal@16% BF
Miffin: 1784.75 kcal
Using the middle ground (1815 kcal or 75.6/hour) of the Katch McArdle formula I've then calculated TDEE day by day.
I'll use Monday as an example of how I did my calculatons, using EE multipliers hour by hour, as follows:
hourly BMR*EE multiplier*Time
Example: Work + Pull day
Sleep 8 hrs = 75,6*0,8*8= 484 kcal
Work 8 hrs = 75,6*1,4*8= 847 kcal
Cooking etc 2 hrs = 75,6*1,3*2= 197 kcal
Drive to/from work 2 hrs = 75,6*1,2*2= 181 kcal
Training 1hr = 75,6*2*1= 151 kcal
Forums/TV/whatever = 75,6*1,2*3= 272 kcal
Total: 2132 kcal - Worlds apart from what I get if I just use a ready made calculator, which puts me at 2800kcal +, using the ”moderate exercise 3-5 days a week” general 1.55 multiplier.
So If I'm way off here, please stop me in my tracks because EVERYTHING I do hereafter will be caclulated upon this number.
TDEE
Monday: Work + Pull day: ~2132 kcal
Tuesday: Work + Push day: ~2132 kcal
Wednesday: Work + Legs+low back day: ~2132 kcal, shorter but more taxing workout. I figure it evens out.
Thursday: Work + Light crosstrainer: ~2118 kcal
Friday: No work + HIIT: ~2059kcal
Saturday: Completely off: ~1936kcal
Sunday: No work + HIIT: ~2059kcal
All theese values seem a bit low to me, as I know I'll (usually, might have changed now that Im so slim!) drop weight at 2000kcal a day. But I've been very thorough in my calculations. However they're just theories, and time and the scale will tell if they are correct or need to be tweaked.
I work evenings, always, so I work out about an hour or so after I wake up, except Fri-Sun, when I'm free to do my exercises later in the day. I'm therefore contemplating on doing about a 6 hour fast those days, as suggested in another thread. But we'll see.
Also because of how I work, I'm having a hard time cutting the carbs during the later part of the day, but again, I'll just try to make the best of the situation, and see how everything pans out.
I'm not looking to compete, so my diet doesn't have to be perfect, I just want it to be healthy and as good as I can make it without going to extremes. I also have to try to keep my girlfriend onboard for this weighloss-healthy eating thing, and thats already proving to be easier said than done. I can live with not getting my long sought after ABS if it means that my girl gets healthier. She started at 230 lbs/ 104 kg's @ 5'6.9”/170cm.
Thing is she just refuses to eat something if she doesent find it tasty. Not just ok, but tasty, and she wont even make two sandwiches with the same stuff on, cause she gets bored of the taste after the first one. So cooking big meals that lasts us 4-5days or so isn't easy. She also works at McD, so she's surrounded by junkfood (which she happens to find VERY tasty, and can eat again and again and again) all day long.
If I have to I'll just start cooking separate meals for us, one huge load of something I can put in the freezer for me, as I dont mind eating the same stuff for a week, and daily smaller ones for her, being as healthy as I can make them while still good enough so she'll eat 'em. It'll be a huge PITA for sure, but she means the world to me and is worth it!
Ok, enough about that now, over to what Ive come up with for my diet so far.
I'm aiming for a 40/40/20 split, Approx 2100-2200 kcal, less carbs on none-work days. We'll see how those days actually play out once I get some feedback.
If I'm dropping weight, I'll increase cals depending on how much Im dropping. 0.5kgs a week would have me up cals by 500k a day for starters. If I'm gaining weight I'll gauge the ammount of fat added and adjust accordingly as well.
First part is just a cut and paste from another thread of mine.
Breakfast
5 boiled eggs, no yolk, 50g oatmeal, 2dl low fat milk
P 33,5g C 39g F 4,5g
40,6/47,3/12,1% split
"Lunch"
500g Cottage cheese, 200g nat yoghurt, 50g raspberries or there about
P 63g C 26g F 9,75g
56.9/23.5/19.8% split
Dinner
Chili with ground beef and beans, and some rice. 68% kidney beans, rest white. +A shake
P 64g C 56g F 13g
42,8/37,5/19,6% split - This is off, I didnt take onions, corn, peppers, chili, peas etc into consideration, because of lack of time. However, I think it's close enough to still be viable. This ended up at a calculated 600kcal/portion, but in reality its a bit more.
Inbetween meals:
Protein shake
P 46,5g C 16,8g F 3,3g
65,7/23,8/10,5% split
25g cashew nuts
P 3,75g C 6,5g F 11,5g
Total kcals: 1800 Plus whatever from milk in my coffee, probably another 100-200 kcal. (Considering some of the stuff in the chili never made it into the calculations I'd say total is probably ~2100kcal)
Split ended up being: 43,6/36/20,4 or thereabout. Just over 200g of protein.
A typical workday however would be
10.30 – Breakfast
Inbetween – Depends on what and how much I eat at 18.00. Perhaps a sallad of some sort.
14.30 – Protein shake with 15g flaxseed oil @work
Inbetween – Cashews, or almonds, or carrots, or whatever to keep my mouth busy. @work
18.00– Cooked meal @work
21.30 - Cottage cheese @work, I find that I dont drop weight if I eat when I get home from work, so this has been my last meal. Not sure what to do now though.
02.00 Get to bed.
Breakfast will stay the same, almost all the time. I'm a creature of habit.
Cottage cheese – every day. I dont have much of a break at work, and its quick and easy.
Protein shakes – Same here, its the convenience of them that appeals to me, one less recipe to remember and caclulate.
Non-workdays I'm contemplating introducing a fast, so they'd look like this
16.00 – First food of the day, Possibly chicken with a slice of bacon, and a bit of Bulgur. +Sallad. Havent done the macros on this yet.
19.00 - Most likely same as the above, but without the bulgur. More sallad. Macros to come.
22-22.30'ish – A whey shake, looking into getting some casein when budget allows for it. Also 15g flaxseed oil.
Saturdays
Cheatday galore! I keep the total cals down as much as possible, so portions are not huge, but they consist of whatever I bloody well feel like. If I didn't have this to look forward to all week long, I would neven have made the weightloss that I have managed so far, so I'm reluctant to get rid of it completely. Perhaps further down the road I will, that depends on what life has in store for me.
Typically sats would be:
Restaurant food with my girl – Steak with potatoes, or something similar. Or chicken satay, with peanut sauce and rice. Light breakfast, up till now consisting of bread, from now on I really havent thought about it.
OR
Pizza in front of a movie
OR
Popcorn at the cinema
OR
Snacks or candy, if we have either we do so instead of dinner to keep cals down.
If I have a coke at all, this is the day I do it. And only if we're eating out, at home I'll have a glass of milk.
All dinners for me will consist of mainly some white, or red and lean, meat, as the basis. With stuff added to it to get macros and kcals in check. More often then not:
Steak
Chicken
Turkey
Ground beef, 10% fat or less.
Everything I fry, I fry in olive oil.
Fish is not on my menue, and it never will be. If I get stranded on a remote island with some strangers, they'll get eaten before I touch fish.
I threw up in the store, cause I was in a hurry and took the corner around the fishcounter not thinking of what I was doing, and breathed in through my nose.. That was a fun day at work, had to borrow a size S t-shirt off of a girl, cause my own had vomit all over it. This was when I was still fat-ish, so the shirt ended around my bellybutton, I must have looked very 80's pretty!
GF however loves fish though, which is good I suppose, she just has to eat it when Im not at home
Things I will have to my meat is:
Sallad! I often overlook this, cause compared to my GF's sallads mine taste like crap, and I cook 99% of the time. But it shall be overlooked no more!
Rice – Dunno what kind it is really, its not white white, but not brown brown either.
Bulgur – The whole kind: p:14g, c: 64g, f: 2g, Fibers: 6,5g
Potatoes – Made in the oven. Occationally mashed or made in the fryingpan, but thats quite rare. If mashed then a splash of milk is added.
Beans! - I love beans, used to loathe 'em but no more. GF has about the same philosophy about beans that I do with fish however, so they'll only end up in my food.
Veggies – If no sallad then atleast some veggies with every cooked meal.
I've also done some experimenting with Waffels and Pancakes. I had to tweak the recipe on the fly, so the following is not 100% accurate. I wrote down everything I did beforehand, so that part is accurate, but as I had to add stuff once I started frying to keep the panncakes to stick together, and not stick in the pan, I stopped measuring.
Also, I cant tell kcals per panncake/waffel yet, cause of waste and stuff, but next time I'll know.
Ingredients:
6 egg whites,
1 yolk,
1dl protein powder (chockolate this time, all I had at home. Made the panncakes taste a bit.. odd :P)
2dl flour
6dl 1,5% fat milk, will be 0,5% next time.
100g Cottage cheese.
35g ish, of butter.
Macro split this time:
P/C/F
32/36/32 Too much fat, will be 33,4/38/28,6 with leaner milk. Could also skip the one yolk I guess.
Not a perfect split, but will be a quite welcome break from the regular meat, chicken, sallad, meat, cottage cheese, rice, chicken, meat, etc..
Head is spinning right now, I doubt I would be able to grasp any more information, no matter how much reading I did, at the moment. I'd appreciate a nudge in the right direction, what should I focus on for starters?
/Maf
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Originally Posted by ma_fighter
