Calorie Deficit Diet

[Jon T]

Hello All. I am preparing to run a calorie deficit diet. I put my BMR at approx 2300cal/day. So I am going to try 1500/cal per day (with a little wiggle room for additional calories because I will need it) and shoot for at least 500/day deficit. I was hoping for some critique. My job has odd hours, so I can stick to a set training schedule. So below is my breakdown depending on the day. Let me know your thoughts.


Daily Caloric Intake (1500 Calories per day)
Protein: 200g/day (800 calories)
Carbohydrates: 100g/day (400 calories)
Fats: 35g/day (315 calories)

Meal Breakdown (Split Sessions AM Fasting Cardio/PM Weight Training)
Meal #1 (Post Cardio 9:00am): 30g Protein, 30g Carbs, 5g Fat
Meal #2 (11:30pm): 30g Protein, 30g Carbs, 5g Fat
Meal #3 (2:00pm): 30g Protein, 0g Carbs, 7.5g Fat
Meal #4 (Pre Workout 4:30pm): 30g Protein, 40g Carbs, 5g Fat
Meal #5 (Post Workout 7:00pm): 50g Protein, 7.5g Fat
Meal #6 (9:30pm): 30g Protein, 5g Fat

Meal Breakdown (Morning Training)
Meal #1 (Pre Workout 7:30am): 30g Protein, 40g Carbs, 5g Fat
Meal #2 (Post Workout 10:30am): 50g Protein, 30g Carbs, 7.5g Fat
Meal #3 (1:30pm): 30g Protein, 0g Carbs, 7.5g Fat
Meal #4 (4:30pm): 30g Protein, 30g Carbs, 5g Fat
Meal #5 (7:00pm): 30g Protein, 5g Fat
Meal #6 (9:30pm): 30g Protein, 5g Fat

Meal Breakdown (Evening Training)
Meal #1 (7:30am): 30g Protein, 30g Carbs, 5g Fat
Meal #2 (10:30am): 30g Protein, 0g Carbs, 7.5g Fat
Meal #3 (1:30pm): 30g Protein, 30g Carbs, 5g Fat
Meal #4 (Pre Workout 4:30pm): 30g Protein, 40g Carbs, 5g Fat
Meal #5 (Post Workout 7:30pm): 50g Protein, 7.5g Fat
Meal #6 (9:30pm): 30g Protein, 5g Fat

[baseline_9]

Too much of a deficit too quickly....

What are your stats currently?

[Jon T]

5'10"/193/19.5%/39yrs

Like I said, it will probably be more like 1700-1800cal at first until I can become more disciplined.

Is this an accurate way to calculate BMR?

http://forums.steroid.com/nutrition-...l#.UTleYxz5qSo

[austinite]

1800 sounds better. ^

[baseline_9]

5'10"/193/19.5%/39yrs

Like I said, it will probably be more like 1700-1800cal at first until I can become more disciplined.

Is this an accurate way to calculate BMR?

http://forums.steroid.com/nutrition-...l#.UTleYxz5qSo

If its spitting out 2300 for you then yes it's good....

[Jon T]

Ok guys, 1800 calories it is. Maybe you can check out my meal breakdown in my original post and let me know what you think? I can adjust the numbers to reflect 1800/cal, just wanted some thoughts on the breakdown. Thanks

[Jon T]

Bump

[baseline_9]

If u wanna hit 1800 shoot for somthing like this

185 protein = 740 cals
54 fat = 486 cals
143 carbs = 572 cals

1798 cals total

As far as ur meal breakdown, assuming u mean macro breakdown per meal it doesn't matter.... Just hit ur macros by the end of the day