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Thread: my BMR and TDEE for workout and off days plus diet

  1. #1
    Join Date
    Mar 2010
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    Boston,MA
    Posts
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    my BMR and TDEE for workout and off days plus diet

    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.

  2. #2
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    Location
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    bump i need some help here guys, anyone??

  3. #3
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    Mar 2010
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    Quote Originally Posted by mgs83 View Post
    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

  4. #4
    Join Date
    Mar 2010
    Location
    Boston,MA
    Posts
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    thanks man, appreciate it!

  5. #5
    Join Date
    Mar 2010
    Location
    Boston,MA
    Posts
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    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

  6. #6
    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...

  7. #7
    Join Date
    Mar 2010
    Location
    Boston,MA
    Posts
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    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!

  8. #8
    Quote Originally Posted by mgs83 View Post
    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...
    Last edited by caffeine_menace; 03-29-2010 at 05:01 PM.

  9. #9
    Quote Originally Posted by mgs83 View Post
    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
    ....
    Last edited by caffeine_menace; 03-29-2010 at 05:15 PM.

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