Weight loss diet

[THEDOGSBOLLOX]

Hi,

I am 5ft 11'' and currently way 105.9KG. I have been out the gym for a while due to a hernia a couple of years ago. I need to no if my diet is correct for losing weight and keeping my current muscle that i have.

Meal 1 06:00am
two egg white and 1 yoke. Or oats and bannana.

Meal 2 08:45am
1 chicken breast, brocali

Meal 3 11:30am
Tuna salad table spoon of mayo or half a cup brown rice and chicken no mayo

Meal 4 01:30pm
Protein shake

Meal 5 5:30 - 06:00pm Dinner
Lean meat and veg or lean meat rice or fish

Meal 6 09:00 -10:00pm bed
Protein shake

Work out at the moment:

03:45pm each day start

5 days a week 3- 4 diffent exercises per muscle
Day 1
Chest

Day 2
Arms

Day 3
Back

Day 4
Shoulders

Day 5
Legs

No cardio apart from football Monday nights.

Please advise on my current plan

[Back In Black]

What is your bodyfat %?

[THEDOGSBOLLOX]

BMI 32.6%
Body fat percentage 20.6%
Apparently

[-KJ-]

Also macros would go a long way in regards the response that could be given

[THEDOGSBOLLOX]

See I have never really used macros. I was researching it earlier. As I'm food shopping later and want to get a better understanding of them.

[-KJ-]

Read the stickies.. Cutting 101 and so on! They will tell you how to set it up!

[-KJ-]

A start:

Have your bf, weight ready.
Find bmr and your tdee.
I like the Katch mcardle formula.

Then I generally use TDEE - 600(roughly) that can be a start point.

[Back In Black]

A start:

Have your bf, weight ready.
Find bmr and your tdee.
I like the Katch mcardle formula.

Then I generally use TDEE - 600(roughly) that can be a start point.

Welcome back KJ. I know you've been away a little and while you were gone GBrice and 405 came up with a simpler formula for TDEE that so far, seems to work very well. Basically it's 15 x LBM. Try it and see.

[-KJ-]

Welcome back KJ. I know you've been away a little and while you were gone GBrice and 405 came up with a simpler formula for TDEE that so far, seems to work very well. Basically it's 1.5 x LBM. Try it and see.

Oh damn sorry my bad SteM.. Ill try it out in a little bit tonight! See what figures I get out for my self!

OP, try that out instead so. SteM knows his stuff and its easier than my way haha!

[Back In Black]

Oh damn sorry my bad SteM.. Ill try it out in a little bit tonight! See what figures I get out for my self!

OP, try that out instead so. SteM knows his stuff and its easier than my way haha!

That's ok mate, that's what happens when you go MIA

But yeah, it's much easier!

[-KJ-]

That's ok mate, that's what happens when you go MIA

But yeah, it's much easier!

Can I ask how they decided on it? I'm guessing trial and error but may be way off :-)

[THEDOGSBOLLOX]

sorry guys. What are you suggesting i do?

[Back In Black]

sorry guys. What are you suggesting i do?

Sorry mate got sidetracked. Your tdee is likely around 2700-2800 cals. You'll need to work out a plan based on a 300-500 calorie deficit. Perhaps with a macro split of 50/30/20 (pro/carbs/fat).

Work out a diet based on these figures an we'll take a look!

Can you do more cardio?

[THEDOGSBOLLOX]

Hi I must have made a mistake. I calculated my TDEE at 4436.9. And my BMR at 3226.32 when calculating TDEE I put my current exercise as minimal not taking into account my workouts.

[Back In Black]

106kg = 233lbs

233lbs x 20%bf = 46lbs

233 - 46 = 187lbs LBM

187 x 15 = 2800cals

[THEDOGSBOLLOX]

106kg = 233lbs

233lbs x 20%bf = 46lbs

233 - 46 = 187lbs LBM

187 x 15 = 2800cals

The problem with this is I used a calculator on the web for my BF posted earlier. If you use TDEE - Total Daily Energy Expenditure thread this is we're I got my 4436.9 from.

[Back In Black]

The problem with this is I used a calculator on the web for my BF posted earlier. If you use TDEE - Total Daily Energy Expenditure thread this is we're I got my 4436.9 from.

Calculators are, sometimes terribly wrong. At best they will have you about 10% over. Even if you ate 1000cals under your calculators score, you would gain weight.

Work a diet based on the figures I quoted at a macro split if 50/30/20 for starters.

[THEDOGSBOLLOX]

My diets,

5:45 meal 1
Half cup cooked oats 27g carbs 5g protein 2.5g fat.
MHP PROBOLIC - SR 20g protein 3g carbs 4 g fat
2 egg whites 8g protein

8:45 Meal 2
1.5 chicken breast 42g protein 4.5g fat
Sweet potatoe 2g protein 23g carbs 1g fat

11:45 meal 3
1 tin tuna 41g protein 5g fat or chicken breast 1.5
Brown rice half a cup

3:00 pm Meal 4
MHP shake PROBOLIC -sr 20g protein 3g carbs 4g fats

6:00pm meal 5
Chicken breast 1.5 42g protein 4.5g fat
Sweet potato 2g protein 23g carbs 1g fat

9:00pm meal 6
MHP shake 20g protein 3g carbs 4g fats

[ironman1982]

how accurate can these calculations be for example, person (a) has a busy lifestyle with very physical job while person (b) doesnt work and has a more laid back lifestyle.

if person a and person b both weigh the same person a needs way more caloric intake than person b.

or am i just talking mess

just thougt i try give some input

paul.

[Back In Black]

DOGS, can you total those figures up for me please?

[Back In Black]

how accurate can these calculations be for example, person (a) has a busy lifestyle with very physical job while person (b) doesnt work and has a more laid back lifestyle.

if person a and person b both weigh the same person a needs way more caloric intake than person b.

or am i just talking mess

just thougt i try give some input

paul.

They are based on te average person with an average exercise regime and a 'normal' job/lifestyle.

Yes, if you have a labour intensive job you will need more cals. The tdee we calculate us always a starting point. From there it's a little trial and error to fine tune the right amount and then contined fine tuning as your weight/LBM changes.