diet q's maybe fireguy can help

[americanoak]

So, this has been my diet for a bit now, not exactly 100% everyday, but pretty close. My cals are a bit low, I am guessing my TDEE is somewhere in the mid 2000's but i have been eating cals in this range for a while (even before this diet).

My stats are:
21
~185lbs
6'
~10-11%bf

My question is, if i had the same 45/35/20 splt, but upped my cals to my actual TDEE and then cut about 10% for my cutting diet, would i more likely gain weight because i upped my cals a few hundred ( assuming my tdee is somewhere around 2500)??

I am doing some typw of physical activity atleast 6days a week, usually 4days in the gym along with 2 to 3 30 minute cardio sessions somewhere inthe week as well.

Heres the diet


Meal 1:
1cup oats: 300cal 10p 54c 6f
2 egg whites: 34cal 8p 0c 0f
2 eggs: 160cal 14p 0c 10f
Total: 494cal 32p 54c 16f

Meal 2:
8oz chicken breast 260cal 48p 0c 4f
5oz sweet potato 150cal 5p 30c 0f
OR
4oz sweet potato 125cal 4p 24c 0f
3oz broccoli 25cal 3p 4c 0f
2x Fish Oil: 20cal 0p 0c 2f
Total: 430cal ~53p ~30c 6f


Pre Workout: (30-45 minutes before)
6oz sweet potato: 150cal 6p 36c 0f
Chicken Patty: 160cal 17p 1c 10f
Total: 310cal 23p 37c 10f

Post Workout:
1 1/2 scoops whey: 135cal 34p 0c 0f
2½ oz sweet potato 75cal 3p 15c 0f
Total: 210cal 37p 15c 0f

Meal 5: (45min-1hour after) take 2 fish oil
8oz chicken breast 260cal 48p 0c 4f
2½ oz sweet potato 75cal 3p 15c 0f
2x Fish Oil: 20cal 0p 0c 2f
Total: 355cal 51p 15c 6f

Meal 6:
½ cottage cheese 80cal 12p 8c 0f
Total: 80cal 12p 8c 0f

Totals: 1879cal ~205p 159c 40f

[FireGuy]

So, this has been my diet for a bit now, not exactly 100% everyday, but pretty close. My cals are a bit low, I am guessing my TDEE is somewhere in the mid 2000's but i have been eating cals in this range for a while (even before this diet).

My stats are:
21
~185lbs
6'
~10-11%bf

My question is, if i had the same 45/35/20 splt, but upped my cals to my actual TDEE and then cut about 10% for my cutting diet, would i more likely gain weight because i upped my cals a few hundred ( assuming my tdee is somewhere around 2500)??
I am doing some typw of physical activity atleast 6days a week, usually 4days in the gym along with 2 to 3 30 minute cardio sessions somewhere inthe week as well.

Heres the diet


Meal 1:
1cup oats: 300cal 10p 54c 6f
2 egg whites: 34cal 8p 0c 0f
2 eggs: 160cal 14p 0c 10f
Total: 494cal 32p 54c 16f

Meal 2:
8oz chicken breast 260cal 48p 0c 4f
5oz sweet potato 150cal 5p 30c 0f
OR
4oz sweet potato 125cal 4p 24c 0f
3oz broccoli 25cal 3p 4c 0f
2x Fish Oil: 20cal 0p 0c 2f
Total: 430cal ~53p ~30c 6f


Pre Workout: (30-45 minutes before)
6oz sweet potato: 150cal 6p 36c 0f
Chicken Patty: 160cal 17p 1c 10f
Total: 310cal 23p 37c 10f

Post Workout:
1 1/2 scoops whey: 135cal 34p 0c 0f
2½ oz sweet potato 75cal 3p 15c 0f
Total: 210cal 37p 15c 0f

Meal 5: (45min-1hour after) take 2 fish oil
8oz chicken breast 260cal 48p 0c 4f
2½ oz sweet potato 75cal 3p 15c 0f
2x Fish Oil: 20cal 0p 0c 2f
Total: 355cal 51p 15c 6f

Meal 6:
½ cottage cheese 80cal 12p 8c 0f
Total: 80cal 12p 8c 0f

Totals: 1879cal ~205p 159c 40f

Yes, increasing your total caloric intake will cause an increase in bodyweight much more than any adjustment in Prot/Carb/Fat ratio's will. Changing the ratio's will have an effect of body composition and appearance (mostly water manipulation).

[americanoak]

well i am trying to cut to below 10% bf, so im not sure what to do

[FireGuy]

well i am trying to cut to below 10% bf, so im not sure what to do

Right now you are doing 2-3 thirty minute cardio sessions a week. Bump that to 45 minutes 7 times a week and you will be there before you know it. Cals around 2500 should be fine.

[americanoak]

so if i up my cals above 2000 with same ratios, but up cardio to that amount thatll do the trick? wouldnt i be losing a good amount of muscle doing cardio for that long 7 days a week? I am not on any cycles to help me out

[FireGuy]

so if i up my cals above 2000 with same ratios, but up cardio to that amount thatll do the trick? wouldnt i be losing a good amount of muscle doing cardio for that long 7 days a week? I am not on any cycles to help me out

I do 60 minutes per day 7 days a week (much more precontest), if you are eating through muscle from cardio its likely due to a poorly designed diet not the cardio.

[americanoak]

so im thinking of upping my cals to around 2000-2100 with same ratios, except maybe add in another meal, or make another meal bigger, but how does that diet look for maintaining muscle while doing cardio 6-7 days a week

[americanoak]

what kind of cardio do you do too?
treadmill, eliptical, stairmaster..

and is it intervals, low intensity, etc?

[FireGuy]

what kind of cardio do you do too?
treadmill, eliptical, stairmaster..

and is it intervals, low intensity, etc?

I usually mix it up, dont like to spend more than 20 minutes on any one machine. My intensity is "moderate" with my HR between 125-145. This is a bit higher than I did in the past but I am finding it more effective without any catabolic affects.

[FireGuy]

so im thinking of upping my cals to around 2000-2100 with same ratios, except maybe add in another meal, or make another meal bigger, but how does that diet look for maintaining muscle while doing cardio 6-7 days a week

It would be impossible for me to tell you exactly how many calories you need to hit your goal. My diet/cardio rx and anyones I work with usually gets changed on a weekly basis depending upon how things are changing. I would think anywhere in the 2400-2600 calorie range would be a decent starting point for you. You need to constantly assess your condition and make changes to your diet and cardio accordingly.

[americanoak]

oh k, thanks for all the info / help
I will be changing my diet/cardio around a bit, we'll see how it goes