
Originally Posted by
mgs83
guys, i need some questions answered that are a little unclear to me. So, given my BMR 2098 and my TDEE is 3251, the following can be said correct??
i am loosing weight, cutting diet now, so i want to have 200-500 cals less in my cal intake, so 2751cals per day on workout days, and 2450 to 2550cals on days I dont work out?? does that sound right??.
this for example was a meal for today
7am
7 egg whites
2 whole eggs (boiled)
1 cup oatmeal (cinnamon and splenda)this is good
372cal / 9.7g fat / 27.9g carbs / 40.7g protein
snack 10am
6oz broiled chicken breast
12 medium asparagus (grilled)
1/2 cup brown rice (boiled)this is good, you could however change the rice to a sweet potato
565cals / 11.9g fat / 52.2g carbs / 61.1g protein
lunch 1pm
5oz grilled salmon
1/2 brown rice make this a cup of brown rice
457cal / 12.5g fat / 45.1g carbs / 39g protein
workout 3:00pm
1 1/2 scoops whey protein
5g l-glutamine
1 EAA pack animal stack nitro
6g beta alanine (intraxcell) Put a half cup of oats in your shake, trust me it tastes good i was a bit skeptic at first too, if you feel you can handle it bump it up to about 3/4 of a cup
PPWO
6oz broiled chicken breast
12 medium asparagus (grilled)
1/2 cup brown rice (boiled)
565cals / 11.9g fat / 52.2g carbs / 61.1g protein
bedtime
1 scoop casein
2 tbps natural PB
3 ice cubes (for consistency) This is good
310cals / 9g fat/ 13g carbs / 41g protein
TOTALS: cals 2469
carbs- 192g Your carbs are a bit low, and when you compare it to your protiens your macros seem a bit off so by adding a bit of carbs as I mentioned above you would be close to a 40/40/20 split, but add up and adjust for that specific macro split
fat- 64
protein - 275.9g
here is my question, if you get 4cals X # of carbs, 4cals X #protein, and 9cals X #fat, do you add all those up to get your total cal intake for the day??
so 64g fat X 9 = 576cal
192g carbs X 4 = 768cal
275g protein X 4 = 1,100cals
total cals = 2,444 (i still am short on cals here) my intake should be 2,750 (workout out days), but i feel like i am eating so MUCH i am fullyour body will adjust, so i am 300cals shy of what i should be taking in if i am trying to cut?? if this were a day off, i think id be strait right taking in 500 less with no gym at all??
can you guys make some recommendations as to what i can take in additional that is going to put me around where i should be cal wise on workout days by taking in additional protein and carbs?? thanks guys.