diet.. is this enough

[busaboy27]

Food Amount Unit Cals Fat (g) Carbs (g) Prot (g)
Total
4,567 calories
167.6 fat
329.0 carbs
426.1 protein
this is all good food i calculated from www.fitday.com great for anyone to use figures out everything. i have been stuck at this weight for along time only time i ever gain is when i cycle. i hit 174 on cycle. but dropped. i really dont want to go on i like my hair.


im 28 yrs old
5'9
159.8 pounds
bench max is 315
225 pounds set of 10 than 8,6,6 drops from fatigue
preacher 135 sets 10
standing arm curls 55 sets 10
leg press dropped been skipping. 720 in sets 8-10 depends get sick when i do legs (barf)
that was just a example of what i do. for a base knowledge


looking to be the weight i was before without jumping on again.


-

[jamyjamjr]

and your tdce is??

[busaboy27]

tdce is? not sure what that means lol

[jamyjamjr]

this should help...

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[busaboy27]

3569.11 is what i came up with i read about that earlier... i wasnt to sure about how much i should go over

[jamyjamjr]

ur eating about 550kcal too much a day if you wanna bulk .. i'd pull away from the fats a bit

[busaboy27]

so keep it around 4000?

thanks

[jamyjamjr]

np.....

[busaboy27]

revised my diet

3800 calories
375g protein
385g carbs
72g fat


ill eat same meal for one week then change it to were it comes out to the same for next week easier to get food that way
lowered my daily needed base since i dont work and only thing i do is hit the gym and sit around

[jamyjamjr]

nice.. works well

[busaboy27]

im trying. learned more this last week than i ever have by jsut doing a little research thanks bro