Need Diet Help

[MrMayhem]

I figured I'd start a new thread to make it a little easier to find and dedicate this one strictly to my diet.

After doing all the math as honest and close as I possibly could, Ive figured up that my TDEE is 3752.27.

Unfortunately Im about 30% body fat. So Im looking to cut.

BackInBlack recommends a 50% protein, 30% carbs and 20% fat split to start with.

And Im guessing based off those numbers, I should cut to about 3000 calories a day? correct?

The only other question I have is, are there any other recommendations?

[austinite]

Hey man. What's your current weight?

[Tron3219]

289 if memory serves me correctly

Which would put ur tdee at about 3000-3100
-Chomp Chomp Chomp-Clink Clink Clink-

[DigitalGorilla]

A few guys on here helped me figure out mine...(Im about 22 % bf) and I have to stay under 2200 cals a day - under 50 grams of fat - and I have to try to get to about 200 grams of protien a day ......
Over all im down from 41%bf, and topped at 351 lbs.......very flabby! Now Im solid 240 - and in the best shape of my life....... its worth the work!

[austinite]

289 if memory serves me correctly

Which would put ur tdee at about 3000-3100
-Chomp Chomp Chomp-Clink Clink Clink-

yup. my point.

[DigitalGorilla]

Also - for some good results - try the renegade diet

[MrMayhem]

thanks to the replies guys. I'll do the math again and make sure I didnt mess anything up, but I was careful the 1st time, plus, I'll be posting what Im currently eating tomorrow, now that Ive overhauled my diet.

[austinite]

thanks to the replies guys. I'll do the math again and make sure I didnt mess anything up, but I was careful the 1st time, plus, I'll be posting what Im currently eating tomorrow, now that Ive overhauled my diet.

Looking forward to your progress Mayhem.

[MrMayhem]

Looking forward to your progress Mayhem.

Thanks. Means alot to know ppl are paying attention to me and care to help

So I recalculated everything. Here's what I've got. I'll show u the math. I did mess up the 1st time, but now Im coming up with 4012.38 TDEE.

Here's how:

66+(13.7*W(in kg))+(5*H(in cm))-(6.88*A(in yrs)) = BMR

Fill in the numbers

66+(13.7*131.09)+(5*175.26)-(6.8*22) = BMR
(dont forget to use ''order of operations'' while solving lol :P)
2588.63 = BMR

I did it 5 times total. Came up with 2588.63 for BMR 4 out of the 5 times.

BMR*1.55 = TDEE (1.55 being how much ur active, I chose the low end, average week)

2588.63*1.55 = 4012.38 TDEE

So there is all the math. Did I do it all right?

[Back In Black]

So 3 people have told you and you are ignoring them and still trying to do your own calculations? Wanna eat 3500 cals a day, feel free, then come back in a month and ask what is wrong because you aren't getting results.

Tron and Austinite have it right above. And This is the post I made in your other thread 5 days ago

You really need to read up on calories and macro's and understand them. Ditch your shakes and come up with a 2500cal diet. Personally I would suggest 50% protein, 30% carbs and 20% fat to start with.

Ditch your shakes and do cardio after every lifting session.

Read the cutting 101 stickie too and then post a diet for critique including your calories and macro's.

[Back In Black]

Basic calculation is LBM x 15

[MrMayhem]

So 3 people have told you and you are ignoring them and still trying to do your own calculations? Wanna eat 3500 cals a day, feel free, then come back in a month and ask what is wrong because you aren't getting results.

Tron and Austinite have it right above. And This is the post I made in your other thread 5 days ago

No no, Im not ignoring anything. I went to the threads, I read them. I made notes. I did the math. Now based off that math, Im trying to construct a diet that will work.

Based off the new math Ive been presented above, (LBM*15) I'll do 2500 a day. IMHO, it can only benefit me.

[MrMayhem]

Yesterdays meals

Meal 1 - 2 cups oatmeal with a handful of blueberries and just a pinch of salt

Meal 2 - 12 egg whites (boiled) and 3 yolks

Meal 3 - 6oz boiled chicken breast w/small amount of jasmine rice and a handful of raw almonds

Preworkout Supp - C4

Workout (Shoulders) and 40 mins cardio

Post workout - 2 scoops O.N. Hydrowhey

Meal 4 - 4oz chicken and an orange

Meal 5 - 7 egg whites (boiled) 2 yolks

Not perfect by no means. Still a work in progress though.

[MrMayhem]

Meal 1 - 362 cals, 14g protein, 4g fat, 65g carbs

Meal 2 - 330cals, 57g protein, 15g fat, 3g carbs

Meal 3 - 280cals, 28g protein, 2g fat, 21g carbs

Preworkout - mostly aminos, nothing else listed

Post workout - 280cals, 60g protein, 2g fat, 4g carbs

Meal 4 - 206cals, 28g protein, 2g fat, 21g carbs

Meal 5 - 205cals, 34g protein, 10g fat, 2g carbs

1663 total cals, 221g total protein, 35g total fat, 116g total carbs

Almost forgot the total macros. I was off. In my defense, hadnt had much sleep and I woke up late and didnt have time to eat the full 6 to 7 meals. I think with one to two more meals, I woulda been close.

Today should look a lil better though But what u guys think? Am I off to a good start? Should I fix anything (other than getting in more nutrients and cals)?

[Back In Black]

You do need to be more organised and make sure you hit your macro's.

And eat some veggies!!!!

[MrMayhem]

You do need to be more organised and make sure you hit your macro's.

And eat some veggies!!!!

I know right! The past couple weeks, Ive been so unorganized, it disappoints me! lol
And yes, somehow I forgot my veggies yesterday. Im doing better today so far Thanks for the reply.

Also, thanks for all the info that EVERYONE has given me so far. It means a lot.

[MrMayhem]

Sorry I havent posted much this week guys and girls, but I will have my new diet posted up on Saturday, just wanted to let ya know I havent abandon yall

Work has had me so busy.

And the diet seems to be KICK ASS! Hope u guys think so too. I REALLY used all the advice to the best of my ability. Tlk soon.

[MrMayhem]

Overhauled diet.

Upon waking - 2 scoops BCAAs

30mins later (roughly)
1 whole egg, 1 cup egg beaters, 1 scoop Hydrowhey, 1 cup oatmeal
700cals, 52g protein, 60g carbs, 5g fat

meal 2
6oz chicken breast, 1 cup white rice
480cals, 36g protein, 60 carbs

meal 3
8oz fish, one cup white rice
500 cals, 40g protein, 60g carbs

Preworkout - c4
Postworkout- 2 scoops BCAAs

20 mins later (roughly)
2 scoops Hydrowhey
300 cals, 50g protein

meal 4
6ozchicken breast, broccoli

meal 5
6oz Steak, broccoli
225cals, 37g protein, 6g fat

Totals
2400cals
241g protein
180 carbs
11g fat

So I think its looking much better. Ive lost 2 lbs this week

But whats next? Anything you guys see that I need to fix?