my BMR and TDEE for workout and off days plus diet

[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)

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)

565cals / 11.9g fat / 52.2g carbs / 61.1g protein


lunch 1pm

5oz grilled salmon
1/2 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)


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)

310cals / 9g fat/ 13g carbs / 41g protein

TOTALS: cals 2469
carbs- 192g
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 full, 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.

[mgs83]

bump i need some help here guys, anyone??

[frodo89]

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.

see bold

[mgs83]

thanks man, appreciate it!

[mgs83]

bump

cmon, there are tons of gurus here, i need a lil more critiquing here, what else could i add to get me to where i want to be, 2700cals a day, given my breakdown of macros

[caffeine_menace]

Maybe try adding 1 more whole meal consisting of a lean protein and complex carb...Move ur 10am snack to 9am and add a meal at 11 am this will give u a meal every 2 hours and then adjust ur macros from there...

[mgs83]

i am having an issue at getting in my intake of 2700 cals for the day, it seems like im eating the whole friggan day. Look at today for example, i lifted and did cardio, this was my intake

915am breakfest

3oz grilled chicken breast (plain)
6 egg whites
2 eggs
1 cup quaker oats (splenda and cinnamon)

cals- 608/ fat - 16.75/ carbs-54.8/ protein- 52.6

mid morning snack
i missed this one!!! i was at the gym, didnt eat it.......

gym 10:30am

PWO
1.5 scoops whey protein
6g beta alanine
5g L-Glutamine
( i didnt add the oats, i will try tomorrow, 3/4) see if those carbs help)

lunch (1:00pm)

grilled skinless chicken breast -6oz
1 large sweet potato - baked
1 slice 100% wheat bread

cals- 432/ fat-3.75/ carbs- 54/ protein- 54
( could i eat 2 medium sweet potatoes or yams to up the carbs )


late afternoon snack 4:00pm

2 slices 100% whole wheat bread
1 can bumble bee tuna (in water)
hellmans light mayo - 2tbps

cals- 310/ fat-11/ carbs-34/ protein- 19


dinner (5:45pm)

6oz grilled London broil (thin cut)
12 stalks of medium sized asparagus
1cup brown rice

cals- 588/ fat- 10.64/ 52.54/ protein- 70.14

night time snack

1 scoop gold standard casein protein
2 tbps natural peanut butter
3 ice cubes

cals- 310/ fat- 17/ carbs- 11/ protein- 32

TOTALS:
Cals - 2,383
Fat - 59g
Carbs- 206g
Protein- 250g

my BMR is 2208, with added activity level i am at 3271, minus 500 cause i am on a cutting cycle, i should be at around 2700 cals, once the macros are broken down.

i am not getting there, and i am eating a lot, this is killing my wallet lol, at at basically the amount i should take in if i am NOT working out for the day. I should be consuming another 300+ cals somewhere in the day.

Can you guys suggest a time schedule maybe, maybe my times are F'ed up and thats y i am not able to squeezr one in there. THe weekends screw me up, cause i am not on a set schedule for work like mon-fri. Mon-Fri i get up at 5:15am, and start my 2hr-2.5hr increments for food.

anymore help would be great! thanks guys!

[caffeine_menace]

i am having an issue at getting in my intake of 2700 cals for the day, it seems like im eating the whole friggan day.

I know exactly wut u mean.....I eat 7-8 meals a day just to get my caloric intake...Every time i finish a meal feels like i have to start another one...But u get used to it...my stomach has a natural timer where it starts rumbling every 2 hrs if i dont feed it....

U could had done another full meal after dinner like at 8pm then had ur night snack at 9:30. U would have bumped up the cals 250-350 giving u the cals u needed for the day....If u miss a meal early make sure and add it later in the day like i pointed out above...

[caffeine_menace]

i am having an issue at getting in my intake of 2700 cals for the day, it seems like im eating the whole friggan day. Look at today for example, i lifted and did cardio, this was my intake

915am breakfest

3oz grilled chicken breast (plain) no need for this here, use it in another meal during the day
6 egg whites
2 eggs
1 cup quaker oats (splenda and cinnamon)

cals- 608/ fat - 16.75/ carbs-54.8/ protein- 52.6

mid morning snack
i missed this one!!! i was at the gym, didnt eat it.......

gym 10:30am

PWO
1.5 scoops whey protein why not 2 scoops???
6g beta alanine
5g L-Glutamine
( i didnt add the oats, i will try tomorrow, 3/4) see if those carbs help) make sure u do the oats

lunch (1:00pm)

grilled skinless chicken breast -6oz do 4 oz instead.
1 large sweet potato - baked
1 slice 100% wheat bread get rid of the bread

cals- 432/ fat-3.75/ carbs- 54/ protein- 54
( could i eat 2 medium sweet potatoes or yams to up the carbs )


late afternoon snack 4:00pm this meal should have been at 3pm

2 slices 100% whole wheat bread do 1/2 cup cooked brown rice to mix with tuna, has more carbs and better for u
1 can bumble bee tuna (in water)
hellmans light mayo - 2tbps

cals- 310/ fat-11/ carbs-34/ protein- 19

Add meal here before dinner 5pm 4oz lean protein and complex carb

dinner (5:45pm) shoulda been 7 pm

6oz grilled London broil (thin cut)
12 stalks of medium sized asparagus
1cup brown rice drop this add another fibrous veggie

cals- 588/ fat- 10.64/ 52.54/ protein- 70.14

night time snack

1 scoop gold standard casein protein maybe do 1 more scoop depending on the cals u had in the day
2 tbps natural peanut butter
3 ice cubes

cals- 310/ fat- 17/ carbs- 11/ protein- 32

TOTALS:
Cals - 2,383
Fat - 59g
Carbs- 206g
Protein- 250g

....