First Attemp

[Twist]

yeah you left out all your stats, bmr, tdee, meal times, and you should put carbs in the am and fats in the pm. also add efas

[xgaagx]

yeah you left out all your stats, bmr, tdee, meal times, and you should put carbs in the am and fats in the pm. also add efas

I'm very green when it comes to diet. I know what bmr means but what is tdee and efas mean?

[Twist]

I'm very green when it comes to diet. I know what bmr means but what is tdee and efas mean?

tdee is how many calories you expend throughout the day. bmr is if you are doing nothing, tdee is geared toward your activity level. efa = essential fatty acid

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[xgaagx]

Age: 38
Height: 5ft 10in
Weight: 200-205lbs
BMR: 2010.6
TDEE:2413
BF % unknown

Meal 1: 6:00am
1/2 cup oatmeal
2g fat/19g carbs/4g protein= 100 calories

Meal 2: 8:00am
5 egg whites, 4oz turkey ham
5.7g fat/39.3g protein= 230 calories

Meal 3: 10:00am
2 natural peanut butter & sugar free preserves sandwiches (low carb wheat bread)
34g fat/46g carbs/22g protein=520 calories

Meal 4: 12:00 noon
10oz tuna
10g fat/65g protein=350 calories

Meal 5: 2:00pm
8oz chicken green veggies
6g fat/54g protein=284 calories

Meal 6: 4:00pm
6oz steak, green veggies
16.7g fat/42g protein=487 calories

Meal 7: 5:30pm
Myoplex lite
2g fat/20g carbs/20g protein/1g sugar=170 calories

Work Out: 6:00pm

Meal 8: 7:15pm
PWO proteen whey shake
4g fat/7g carbs/52g protein/3g sugar=270 calories

Meal 9:7:45pm
6oz steak green veggies
16.7g fat/42g protein=487 calories

Total daily intake:
Fat: 97.1g
Carbs: 92g
Protein: 340.3g

Total Calories: 2898


1 Multivitamin/multimineral with lycopene daily
1 B complex (b1,b2,b6 and b12) daily
1 99mg potassium daily
2 fish, flaxseed, borage oil (800mg fish oil, 800mg flaxseed oil and 400mg evening primrose oil/black currant oil/borage oil) daily