Please help me with these numbers...

[Polska]

I analyzed my typical diet for a day and came up with these numbers:

Fat: 77.1g
Protein: 318.2g
Carbs: 161g
Total calories: 2526

Most of the fat comes from flax, most of the protein from whey/cassein/chicken/tuna, and most of the carbs from low GI sources (except for post workout in which i include dextrose).

The ratio of Protein/Carbs/Fat comes pretty close to 55%/30%/15%

I am currently about 190-195lbs at 13% bf.... my goal is to be the same weight at around 8-9% bf.....

Do these numbers look ok? I'll post the diet if need be but I dont feel like typing it all out... I can assure you that it is clean. (it's based on the stickied diet by rambo)

I am not sure whether 2526 calories is too much or not.

Note that I am currently running gear to help me and I also do cardio 4 times a week on empty (45mins at 70% heart rate)

[daman1]

I analyzed my typical diet for a day and came up with these numbers:

Fat: 77.1g
Protein: 318.2g
Carbs: 161g
Total calories: 2526

Most of the fat comes from flax, most of the protein from whey/cassein/chicken/tuna, and most of the carbs from low GI sources (except for post workout in which i include dextrose).

The ratio of Protein/Carbs/Fat comes pretty close to 55%/30%/15%

I am currently about 190-195lbs at 13% bf.... my goal is to be the same weight at around 8-9% bf.....

Do these numbers look ok? I'll post the diet if need be but I dont feel like typing it all out... I can assure you that it is clean. (it's based on the stickied diet by rambo)

I am not sure whether 2526 calories is too much or not.

Note that I am currently running gear to help me and I also do cardio 4 times a week on empty (45mins at 70% heart rate)

go to http://www.weight-loss-i.com/calorie...s-benedict.htm and find out the info. you need

[Polska]

It says my BMR is 2772 calories. So my 2526 creates an almost 250 calorie deficit a day. Since there are 3500 calories in a lb of fat, I should ... theoretically .... be able to shed 1 lb of fat every two weeks. hence 6 lbs in 12 weeks... bringing me down to 9% body fat from 13%. Am I right?