Can a diet expert please look at this to make sure that I’m tracking. I’m trying to figure out my BMR, TDEE, and what I need to eat on certain days of my workouts and off days. Here are my stats:
Started about Oct 15th:
6'0"
235lbs
28%BF
39yo
Today
228lbs
27% BF
I lost 7 lbs, added 1/2 on arms; 1" on chest; and lost an 1" on waist.
Currently I go to the gym 6 days a week, 3 on 1 off. When I lift, I lift heavy with 4 to 5 sets of 10-4 reps. I don’t do legs because my knees can’t take the stress of weightlifting. My schedule is:
Chest/Tri’s
Back/Bi’s
Shoulders
Off
Repeat.
I do cardio 6 days a week. Sometime I will do it 2xs a day. I walk on the treadmill at an incline and maintain a 60-70%THR to maximize fat burning. I do this from 40-60 mins each session. I always do fasted cardio 1st thing in the morning(0500), and if I do a second session, it will be 1 hr after dinner. I still have the Casein shake prior to bedtime on lifting days.
My main goal is to drop body fat. Goal is 15-17%. Then I’m going to hit a mass cycle and try to put on about 15 to 20 lbs of Muscle, then do a hard cutting cycle and end up at around 12%bf. I’m currently tring to get this diet thing worked out. I have found my BMR, and my TDEE: My math is correct so I don't expect you to do my math. Just wanted you to see how I did it.
6’0” 228 lbs at 27% body fat... so I would multiply 228 by .27 (converted from percent to decimal) = 62 lbs of Body fat
228-62 = 166 lbs lean body weight
166 / 2.2 = 75.5kg of lean mass
370 + (21.6 x 75.5) = 2000.8 BMR
1. According to the TDEE formula, I need to figure out what my activity level is. I chose 1.725 because of my above listed workout. Did I select the right one?
§ 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 moderately 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.
So my so my TDEE is BMRx1.725 which is: 2000.8x1.725 = 3451.8
2. This means at my current body weight and my current activity level, I need to consume 3451.8 Cals to maintain my current body weight correct?
3. To lose weight(cut bodyfat)I need to drop 500-1000 cals from this for a total of 2451.8 to 2951.8 cals a day. Is this correct?
4. What about off days, do I only eat the BMR cal of 2000.8, or do I cut some cals on that day too?
I joined a website to track my daily food intake and I can also add in all of my workouts and it tells me how many cals each day I need to consume to lose weight according to my activities (daily burn dot com). The other day I did a chest/tri workout and it told me that I need to consume between 4506-5105 cals for that day. That sounds like I’m on a BB’s MASS plan.
I have been eating very clean 3 meals a day with a morning and afternoon snack, and a bedtime casein shake. Since I have been eating so good, my appetite has gone down the tube. When I ate shitty, I would eat, and I mean Overeat….and an hour later I was starving again. I can’t do that anymore.
5. Has my metabolism shutdown?
I try to eat 2 to 3 chicken breasts, or baked fish for each meal, along with veggies. I only eat carbs (Whole grain breads, oatmeal) for breakfast after cardio and lunch because I go to the gym at 2pm. Sometimes I’ll eat Turkey meatloaf for lunch and two servings of that have 25.8 carbs. I will also add a salad (Turkey breast meat with lettuce and fat free dressing for taste). I also get carbs from my PWO shake and some from my bedtime Casein shake. I only drink water. No fruits, no sugar, but I just can’t do it anymore. I’t is very difficult for me to reach 2000 cals each day. Anyone have any Idea whats wrong with my appetite?
Todays Meals: I tried something different today to see if I could eat more so I threw in some more Cals and Carbs in my afternoon snack. That didn't work.
= 1562cals, 28.3g Fat, 132g carbs178.5g Pro
Breakfast
Roundy's Apples and Cinnamon Oatmeal
130 cal 1.5g fat 26g carbs 3g pro
Morning snack
Muscle Milk Strawberries and Cream
0.5 servings of 2 scoops
150 cal 6g fat 8g carbs 16g pro
Lunch
Chicken Breast
2 servings of 4 oz
260 cal 2g fat 0g carbs 54g pro
Seasoned White Turkey Chunks
1 serving
70 cal 1.5g fat 0g carbs 15g pro
Afternoon Snack
Wide Egg Noodle
220 cal 3g fat 40g carbs 8g pro
Beef Tips
360 cal 10.5g fat 19.5g carbs 40.5g pro
Dinner
Pinto Beans
55 cal 0g fat 10g carbs 35g pro
FAT FREE ITALIAN DRESSING
12 cal 0g fat 2.5g carbs 0g pro
Wheat Bread
2 slices
140 cal 2g fat 26g carbs 4g pro
Seasoned White Turkey Chunks
½ serving
35 cal 0.8g fat 0g carbs 7.5g pro
Chicken Breast
1 serving of 4 oz
130 cal 1g fat 0g carbs 27g pro
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