Diet Help - numbers aren't adding up

[Dimebag1982]

I've read through the info on 'Dieting 101: Cutting' and completed the information here (bodybuilding.com/fun/berardi41.htm) to figure out my TDEE and what I should eat to maintain, but when I compare my calculated TDEE to the basic protein intake calculation given on the 'Dieting 101' thread the numbers are very far apart - I guess I've gone wrong somewhere, and would appreciate some help in getting back on track!

So this is how I worked out my TDEE from the URL I posted above.
Height (cm): 194
Weight (kg): 112
Fat (%): 22.5

Fat Mass: 25.2 Kilograms
Fat Free Mass: 86.8 Kilograms
Resting Metabolic Rate: 2410 Calories Per Day
Activity Level: 1.6
Cost of Activities: 3855 Calories Per Day
MET Value: 6
Workout Duration: 0.75
Cost of Exercise: 504
RMR & Activities & Exercise: 4359
Thermic Effect of Food: 0.1
TEF Calories: 241
Total Daily Calories: 4600

Daily Diet Breakdown
Protein: 40%
Carbs: 40%
Fat: 20%

Protein: 1840 cals
Carbs: 1840 cals
Fat: 920 cals

Protein: 460 grams
Carbs: 460 grams
Fat: 102 grams

Now this seems very high - especially since on 'Dieting 101' it states that taking 400 grams plus of protein a day is pretty much a waste unless your on a lot of gear, and I'm not on anything just now - I'm doing it naturally for now at least until I get the basics nailed down.

This figure of 460 grams protein per day also seems very high in relation to the basic protein calculation on the 'Dieting 101' thread, as it gives me this:
Protein to LBM
Grams Per Lbs: 2
My Lbs: 191 (86.8KG FFM * 2.2)
Total Grams : 382

Even 382 seems high to me, but maybe that's just my lack of nutritional education - can anybody help inform me which, if either, is correct?

[Brazensol]

Much easier way to is to simply take your lbm (in pounds) and multiply it by 15. Gives you a very good place to start. 4600 calories is way high. I figure you should start around ~2850 calories and subtract whatever deficit you feel comfortable with, (typically 300-500) for a total daily intake of 2350-2550. Adjust according to your progress.

[Bonaparte]

It looks like you grossly exaggerated your activity level and didn't factor that you're trying to cut weight.

[Dimebag1982]

Much easier way to is to simply take your lbm (in pounds) and multiply it by 15. Gives you a very good place to start. 4600 calories is way high. I figure you should start around ~2850 calories and subtract whatever deficit you feel comfortable with, (typically 300-500) for a total daily intake of 2350-2550. Adjust according to your progress.

I start today with a baseline of about 3000 cals, so I'll take a measure at the end of the week and see if my bodyfat has moved - then adjust I guess.

It looks like you grossly exaggerated your activity level and didn't factor that you're trying to cut weight.

I thought 1.6 was the figure for weight training?

[Brazensol]

What is your current bf%?

[tarmyg]

What is your current bf%?

22.5% is listed in his numbers.

OP: Do your TDEE from here: http://forums.steroid.com/nutrition-...penditure.html

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Dimebag1982]

22.5% is listed in his numbers.

OP: Do your TDEE from here: /nutrition-resource-forum/483452-tdee-total-daily-energy-expenditure

Thanks
~T

It is indeed 22.5%

I've calculated my TDEE from that chart and get this:
Weight: 112
Height: 194
Age: 31
BMR: 2360
TDEE: 3244

So starting with a baseline of 3000 wasn't too far from the truth - I'll keep this for a month and see how I go.

Here's the diet I've created to get started with - tell me what you think!

Attachment 143333
Attachment 143334
Attachment 143335
Attachment 143336
Attachment 143337
Attachment 143338
Attachment 143339

This look alright or would you change anything up?

[tarmyg]

Says the attachments are invalid!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Dimebag1982]

Hmm that's annoying - I created it in an excel sheet so I can't really copy and paste on here as it just comes out as rubbish!

Here's the link to a screenshot - just copy and paste it into your broswer (I can't post links yet as I've not created 25 posts...)


aluminas.net/images/8306bb.png

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

112kg 22.5%bf

112 x .775 = 190.96lbs LBM

190.96 x 15 = 2864cals (rough maintenance)

2500cals would be a good starting point for cutting IMO.

300g pro
200g carbs
60g fat

or

250g pro
250g carbs
60g fat

[Brazensol]

If you go with 3000 calories you are highly unlikey to lose fat. In fact, you will probably gain. 2500 is the place to start.

[Dimebag1982]

Readjusted my diet to incorporate for 2500 calories - will move forward based on this for the time being.

I've split my calories like this:
Protein: 343
Carbs: 180
Fat: 48

Hoping I'll retain muscle mass like this but reduce body fat - is that a good assessment?

[Back In Black]

Readjusted my diet to incorporate for 2500 calories - will move forward based on this for the time being.

I've split my calories like this:
Protein: 343
Carbs: 180
Fat: 48

Hoping I'll retain muscle mass like this but reduce body fat - is that a good assessment?

That's a ridiculously high amount of protein.

250g each of carbs and protein and the remainder from fat will be fine.

[Dimebag1982]

Hmm OK, can you help educate me as to why it's not better to have more protein and less carbs/fat when your trying to cut fat but retain muscle? I had guessed that the greater the sales were tipped to protein the better.