Time to get serious- Calculated my TDEE and macros please help!

[yeahbuddy289]

A little background information- I am 25-soon to be 26, 6'2" 220lbs and I estimate my body fat to be around 18%. I work out 3 days a week and play a sport once a week. I work a pretty active job (mechanic) 5-6 days a week. When I calculated my TDEE I chose the "moderate" activity level. If I was wrong in doing that please correct me. According to the TDEE formula on this site, my TDEE is 2,726 cals. My goal here is to lose some body fat. I would like to try to get down to around 12%. My current diet is as follows:

Meal 1:

1 1/2 cups oats 450cal/15pro/81carb
1 cup egg whites 125cal/25pro/5carb
1 scoop whey 120cal/24pro/3carb

Total: 695 cals / 64g protein / 89g carbs

Meal 2:

60z chicken (weighed cooked) 240cal/54pro/0carb
2 cups rice (measured cooked) 340cal/8pro/76carb

Total: 580 cals / 62g protein / 76g carbs

Meal 3:

6 whole eggs 420cal/36pro/0carbs
1 large baked sweet potato (~300g) 180cal/4pro/41carb

Total: 600 cals / 40g protein / 41g carbs

Meal 4:

2 cups oats 500cal/20pro/108carb
2 cups egg whites 250cals/50pro/10carb
1 scoop whey 120cal/24pro/3carb

Total: 870 cals / 94g protein / 121g carbs

My totals for the day are: 2,745 cals. / 260g protein / 327g carbs.

I have almost completely cut out sugary drinks from my diet. I drink mostly water and crystal light. I will sometimes substitute salmon or tilapia as my source of protein for meals 2 or 3. But they are all very similar in macros. I will have a rice cake or some low fat peanut butter as a small snack if I get hungry. And I allow myself one cheat meal a week. Im not sure if I should go any lower on the calories because my job is pretty physical and involves a lot of walking and moving all day. I have been on this diet for almost 3 weeks now and I would appreciate any input or advice.

[CharlesThe4th]

Your TDEE is the amount of calories you burn in a day (total daily expenditure). In order to lose weight you need to eat under that number. Your calories now are above that so over time you will be gaining weight. I suggest using the macro calculator to find out what you need to eat in order to cut. Should be a few hundred calories under your tdee to lose.

[hawk14dl]

You could afford to cut some protein, but definitely could cut some carbs.
Cut down from 1 1/2c oats to 1c in meal 1
Cut down from 2 c oats in meal 4 to 1 1/2c
Lose the shake in meal 4.

That cuts down 370cal, 34g pro, and 57g carb.
Brings your total to 2375 cal, 226g pro, 270 carbs.

That's a 350 cal deficit and should lead to a slow steady cut

[yeahbuddy289]

You could afford to cut some protein, but definitely could cut some carbs.
Cut down from 1 1/2c oats to 1c in meal 1
Cut down from 2 c oats in meal 4 to 1 1/2c
Lose the shake in meal 4.

That cuts down 370cal, 34g pro, and 57g carb.
Brings your total to 2375 cal, 226g pro, 270 carbs.

That's a 350 cal deficit and should lead to a slow steady cut

So your saying do 1 cup of oats in meal 1 and do 1 1/2 cups of oats for meal 4 and drop the protein powder?

[hawk14dl]

Yes.

[yeahbuddy289]

How do you guys deal with the hunger? lol Because on this current diet I find myself getting hungry between meals (and I dont consider myself someone who has a huge appetite)... if I cut it down anymore ill be dying haha.

[CharlesThe4th]

Honestly man a cut is a cut. Your going to be hungry! I space my meals out every 3 hours. I get hungry in between but I just tough it out. Try to drink more water possibly, that may help. The hunger for me gets me going, I actually have learned to enjoy it. I know it sounds weird but it's a mental thing for me.

[CharlesThe4th]

Try to split your meals more evenly throughout the day. Instead of 4 meals a day do 6 but smaller portions in each meal. That may help mentally as well.

[GirlyGymRat]

Welcome to my world….lots of water, appetite suppressants and phen LOL

How do you guys deal with the hunger? lol Because on this current diet I find myself getting hungry between meals (and I dont consider myself someone who has a huge appetite)... if I cut it down anymore ill be dying haha.

[BigMan65]

what does phen mean?

[CharlesThe4th]

Phen-
Put
Hard
Energy
N her Workouts

[yeahbuddy289]

Any chance of me making muscle gains on this diet? Im still not as big as I want to be but it is time I get my body fat down a little bit.

[GirlyGymRat]

what does phen mean?

Real phen is an amazing compound!

Compliments of Wikipedia Phentermine, a contraction of "phenyl-tertiary-butylamine", is a psychostimulant drugof the phenethylamine class, with pharmacology similar to amphetamine. It is used medically as an appetite suppressant. Phentermine is approved as an appetite suppressant and is medically prescribed as a diet pill; intended for obese patients and patients that are considered a medical risk due to weight. Phentermine is a prescription that helps aid weight-loss and is designed for short-term use with a combination of exercise and a healthy diet. Phentermine is FDA approved but It's currently being studied in combination with other medications for obesity. The first such combination is the appetite suppressant phentermine/topiramate (Qsymia formerly Qnexa). In 2012, the FDA approved its sale in the United States. There are various Phentermine brands and supplements available through tablets, capsules, and drinks such as: Vites, Adipex and Qsymia (previously known as Qnexa) available in various dosages. Manufacturers of Phentermine diet pills have their own 37.5 mg dosages, Phentermine 37.5 mg tablets or capsules are generally manufactured by generic pharmaceutical groups. Phentermine has some similarity in its pharmacodynamics with its parent compound, amphetamine, as they both are TAAR1 agonists.[8] Phentermine works on the hypothalamus portion of the brain to stimulate the adrenal glands to release norepinephrine, a neurotransmitter or chemical messenger that signals a fight-or-flight response, reducing hunger. Phentermine works outside the brain, as well, to release epinephrine or adrenaline, causing fat cells to break down stored fat, but the principal basis of efficacy is hunger-reduction. At clinically relevant doses, phentermine also releases serotonin and dopamine, but to a much lesser extent than that of norepinephrine.[9]

[GirlyGymRat]

Any chance of me making muscle gains on this diet? Im still not as big as I want to be but it is time I get my body fat down a little bit.

It's hard to recomp. Most lean out then clean bulk.

[BigMan65]

Real phen is an amazing compound!

Compliments of Wikipedia Phentermine, a contraction of "phenyl-tertiary-butylamine", is a psychostimulant drugof the phenethylamine class, with pharmacology similar to amphetamine. It is used medically as an appetite suppressant. Phentermine is approved as an appetite suppressant and is medically prescribed as a diet pill; intended for obese patients and patients that are considered a medical risk due to weight. Phentermine is a prescription that helps aid weight-loss and is designed for short-term use with a combination of exercise and a healthy diet. Phentermine is FDA approved but It's currently being studied in combination with other medications for obesity. The first such combination is the appetite suppressant phentermine/topiramate (Qsymia formerly Qnexa). In 2012, the FDA approved its sale in the United States. There are various Phentermine brands and supplements available through tablets, capsules, and drinks such as: Vites, Adipex and Qsymia (previously known as Qnexa) available in various dosages. Manufacturers of Phentermine diet pills have their own 37.5 mg dosages, Phentermine 37.5 mg tablets or capsules are generally manufactured by generic pharmaceutical groups. Phentermine has some similarity in its pharmacodynamics with its parent compound, amphetamine, as they both are TAAR1 agonists.[8] Phentermine works on the hypothalamus portion of the brain to stimulate the adrenal glands to release norepinephrine, a neurotransmitter or chemical messenger that signals a fight-or-flight response, reducing hunger. Phentermine works outside the brain, as well, to release epinephrine or adrenaline, causing fat cells to break down stored fat, but the principal basis of efficacy is hunger-reduction. At clinically relevant doses, phentermine also releases serotonin and dopamine, but to a much lesser extent than that of norepinephrine.[9]

Oh, i did these long term (amphetamines), didnt end well.

when i got off i gained like..., well, as of today - 40 lbs. one year and 19 days later, (without gear nor diet change for the first year)

i dont miss the emotional roller coaster and anxiety and depression though, and food taste alot better now

[GirlyGymRat]

Oh, i did these long term (amphetamines), didnt end well. when i got off i gained like..., well, as of today - 40 lbs. one year and 19 days later, (without gear nor diet change for the first year) i dont miss the emotional roller coaster and anxiety and depression though, and food taste alot better now

I just use 1/2 pill a few days a week. I haven't taken one since Wednesday. I ask take when on cycle. It's a lovely!

[yeahbuddy289]

What is everyones opinion on salt and marinades when trying to cut? I marinaded my chicken for the week and I put a little sea salt on my rice and then spray it with "I cant believe its not butter" lol

[hawk14dl]

A little sodium is fine. Just make sure your water consumption is up to snuff

[yeahbuddy289]

Ive decided to cut my rice down to 1 cup and cut my oats in meal 4 down to 1 1/2 cups. I guess well see how that goes. Ideally how much weight should I be losing? maybe a couple pounds a week?

[GirlyGymRat]

Ive decided to cut my rice down to 1 cup and cut my oats in meal 4 down to 1 1/2 cups. I guess well see how that goes. Ideally how much weight should I be losing? maybe a couple pounds a week?

Look like good adjustments. I do better when my carbs are low low low.

I don't know if there are scientific studies or if this is bro science. 2 lbs a week of fat. I think the first week could be more weight but due to water.

Why are you starting???

[yeahbuddy289]

Why am I starting this diet? I look soft... I think I look like crap and my body certainly does not show the amount of effort I put in at the gym and how much I try to live this lifestyle. I have been trying to gain size ever since I started working out and I think trying to cut down to maybe 12% would be a new challenge and something completely different for me. Im still not as big as I would like to be so I would like to lower my body fat and then lean bulk and possibly run a cycle after my TRT is sorted out.

[GirlyGymRat]

Why am I starting this diet? I look soft... I think I look like crap and my body certainly does not show the amount of effort I put in at the gym and how much I try to live this lifestyle. I have been trying to gain size ever since I started working out and I think trying to cut down to maybe 12% would be a new challenge and something completely different for me. Im still not as big as I would like to be so I would like to lower my body fat and then lean bulk and possibly run a cycle after my TRT is sorted out.

You sound motivated!!! I have read many of your threads and seems you do have low t and can benefit from HRT. . You seem to have the classic symptoms. It be nice if you could get that sorted out sooner.

For me the gym is easy. I like to go. I like the sweat. I like the endorphins. Diet is always the harder part for me. I think it is hard for most ppl.

When are you starting?

[yeahbuddy289]

I have been on the diet I orginally posted for about 2 weeks now... This is my first week trying the adjustments to cut the calories a bit more. I have been on Clomid now since October and my total test nearly doubled but my free test is still low so we increased my dose to 50mg a day. I'm doing blood work in a week then I have my appointment so we will see if an increased dose help get the free test up. I love the gym and I love the lifestyle but it's very hard when everyone around you doesn't understand it and all my friends drink so a lot of my friendships are fading away. I try to hang out with them and avoid drinking but everyone looks at you like you have three heads or something so I just avoid going out or doing things lol

[hawk14dl]

One or two beers in a week won't hurt either. Make sure it's light beer, account for it in your calories. Put in an extra 30 minutes on the treadmill and you've made up for it.

When you stop after 2 beers, just order a water. If they harass you just remind them you won't bail them out on a dui.

[GirlyGymRat]

Did u drop any weight since started.

[GirlyGymRat]

I have been on the diet I orginally posted for about 2 weeks now... This is my first week trying the adjustments to cut the calories a bit more. I have been on Clomid now since October and my total test nearly doubled but my free test is still low so we increased my dose to 50mg a day. I'm doing blood work in a week then I have my appointment so we will see if an increased dose help get the free test up. I love the gym and I love the lifestyle but it's very hard when everyone around you doesn't understand it and all my friends drink so a lot of my friendships are fading away. I try to hang out with them and avoid drinking but everyone looks at you like you have three heads or something so I just avoid going out or doing things lol

Seems like you are growing up and they aren't. It's ok. You'll meet new friends .

[yeahbuddy289]

One or two beers in a week won't hurt either. Make sure it's light beer, account for it in your calories. Put in an extra 30 minutes on the treadmill and you've made up for it.

When you stop after 2 beers, just order a water. If they harass you just remind them you won't bail them out on a dui.

Yeah was thinking if I was to ever go out I would try to do like diet coke and Jack if possible or just a gin and tonic... Even though I'm not a fan of those lol but the more I abstain from drinking the less I want to do it. But it's bound to happen occasionally... It's going to be summer soon which means boating, concerts, fires and whatnot.... Ill just do it in moderation and be smart about my choice of beverage lol

[yeahbuddy289]

Did u drop any weight since started.

A couple weeks ago my weight would fluctuate from 222-224 I weighted myself tonight and I am 219. And I mean I would love to have a few beers with my friend but my training and everything means a lot to me.

[hawk14dl]

You can always tip the bar keep, have them give you a 'drink' glass with just diet coke. That way, looks like you're drinking but you're not.

Boating, camping, etc. . Same thing. Red solo cup, nobody knows (or cares ) what you're drinking

[yeahbuddy289]

I usually get a beer or a mixed drink and make it last for a couple hours... That way I end up only having a couple drinks and nobody knows wether I had two drinks or ten.

[bina]

Just to throw my friends off and annoy them even more when I won't drink I order hot water! Yep plain water but hot. I get eye rolls and I laugh and drink my water! Haha. I've done it at every bar... Not a dance club though.

[yeahbuddy289]

Down to 216! Am I losing too fast? I dont really look any different but I can say I spend a lot of my day dealing with hunger... Sometimes even after a meal lol

[GirlyGymRat]

Down to 216! Am I losing too fast? I dont really look any different but I can say I spend a lot of my day dealing with hunger... Sometimes even after a meal lol

See what happens next week. First week could be some water too. If you don't stabilize to 2 lbs I would add more food.

[musclestack]

Agree with GGR. The first couple of weeks, you'll most likely drop a bit of water weight. Monitor what happens over the next couple of weeks. If you're still losing at that rate, then increase calories.

[yeahbuddy289]

I will keep an eye on it... I haven't cut back on water so how can I be losing water weight?

[RaginCajun]

I will keep an eye on it... I haven't cut back on water so how can I be losing water weight?

Haven't read the whole thread but are cutting carbs? Drinking any alcohol?

[yeahbuddy289]

No alcohol... I have cut carbs slightly

[RaginCajun]

No alcohol... I have cut carbs slightly

Carbs make your body hold more water, thus if you have less, you will shed some water. Comes down to what a carbohydrate is composed of, molecule wise.

[musclestack]

Carbs make your body hold more water, thus if you have less, you will shed some water. Comes down to what a carbohydrate is composed of, molecule wise.

^^This. Also, although it may sound strange, drinking more water actually helps you LOSE water weight by expelling it through urine (as long as you're not drinking a ton of it).

[yeahbuddy289]

Just an update.... im starting to adapt to the lower calorie diet and no longer hungry all the time. However my weight lose has stalled. Im still at 217-218. Im thinking of dropping the sweet potato just to cut down some more calories.