hey everyone,
ok so ive done the BMR calculations and that's gave me a number of 1934 cal. now im a fulltime formworker/steelfixer/concretor , I do 11 hours days in a harsh environment for 21 days straight with 1 day off in the middle. I train weights 5 days straight then do 2 light cardio nights. so my question is which one of the following should I calculate my TDEE from:
Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)
im leaning towards the very active one maybe, nows that's given me a total of 3336 cal.
the next thing is my food is all supplied (all you can eat breakfast/lunch/tea) for the 21 days and I dnt hav any means of weighing it, but im supplied very clean food (steamed chicken,fresh steaks,poached/boiled eggs/ brown rice,avocados, etc) pretty much all kinds of food whelther it be good or bad that's my choice. now I know I havnt been eating 3336cal a day but yet I still feel im moving forward not backwards (LBM wise), this is pretty much what I eat a day.
breakfast 5am
about 2 cups of baked beans, 5 poached eggs (only 1 egg yoke)
1 rash of bacon
7am (snack on the move if I can)
protein shake and 1 banana
smoko
10.30am
1 steamed chicken breast (large in my eyes)
container of brown rice (I think its more than a cup)
some salad or broccoli/beans
green tea (stopped drinking coffee 2months ago BEST thing I ever did)
lunch
2.30pm
1 steamed chicken breast
container brown rice
some salad or broccoli/beans
green tea
banana
tea/pre workout
5.45pm
1 chicken breast or steak
a few slices of the roast (varies from night to night)
brown rice
peas,broccoli,beans
Training/workout from 6.40pm to to 8.00pm
post workout
protein shake
amino acids
this remains the same (exactly the same, blokes at work think I have OCD lol) for 21 days, then I go home for 7 days where i eat fairly good depending if there any special occasions on. i also drink between 8 to 12 litres of water a day.
so my questions are.
which formula do you think i should calculate my TDEE?
does my food intake look sufficient enough for my TDEE (once we determine it)
should i try and snack in between my breaks? (protein shakes, banana, almonds etc)
thanks for your time sorry if i dribbled on
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