Could use some help/tips on diet
Hey guys,
33yrs, m, 178cm/5'10, as of this morning 74.8kg/164.6lbs
As of 2 months back, I am training 4 days a week, 2 days cardio and 1 day off (and sometimes 2 off and 1 cardio depending on how exhausted I am)
I have been trying to add more mass and get in bulk mode before I go on my next cycle hopefully in a month or so when my work goes awfully quiet due the fasting month Ramadan followed by the summer holidays when everyone is out so I can have some time to focus on my shit.
For my diet, this is what I am currently trying to follow:
TDEE = REE x activity level
REE = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
10x74.8 + 6.25x178 - 5x33 + 5 = 1,694.25cal
Activity level:
Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1.725
Extremely active = BMR X 1.9
picking the activity level is where I feel I am getting a bit confused. I provided my current training split above and I am following push/pull program but legs are incorporated everyday on the 4 weight training days (hams/quads/hams&calvs/quads). Usually 5 exercises x 5sets @ 85% of maximum. I am usually completely dead and drenched in sweat by the time I finish... But if I feel I have some energy left I go on the treadmill or stairmaster for 20min.
I went with moderately active but not really sure...
TDEE = 1694.25 x 1.55 = 2626cal/day
Bulk up cals = 2626 + 500 = 3126cal
My bf is between 13-15%
164.6 x 0.85 = 140lbs LBM
1.5g of protein/lbs = 140 x 1.5 = 210g = 840cal (is this alright or much?)
0.5g of fat/lbs = 140 x 0.5 = 70g = 630cal
remaining cal for carbs = 3126 - 870 - 630 = 1656
1656 / 4 = 414g carbs
I am using an app called lifesum which is basically like myfitpal to track macros.
When I dial in my exercise, it adds those calories back on top... Would that be correct? I thought I already added that part when I multiplied REE by the exercise level multiplier?
If you want insight about the type of food:
Meal 1: 100g Greek yogurt + 90g oats
Preworkout: 1 blueberry oat bran muffin
Gym
PWO: gummy worms or skittles (35g sugar) + 2 scoops whey + 5g creatine
** if u have better suggestions for PWO sugar to spike insulin shoot away
Meal 3: 250-300g white rice + 200g chicken breast + 1.5-2 cups garden sald
Meal 4: 2 whole eggs, 4 egg whites, half avocado
I usually munch on a Tupper filled with broccoli, cabbage and carrots after this meal
Meal 5: 250g sweet potato +1 can of tuna (canned in water)
Meal 6: 120g turkey breast with whole grain bread and 1-2 tbps peanut butter
Meal 7: same as meal 1 or 250g white rice with 2 cans of sardines in tomato paste
I adjust as the day goes depending how I am doing with macros so I might add more carbs or fats here or there.
I have been going lower on fat on purpose and trying to add more carbs/protein to keep bf under control
Comments? Tips? Suggestions? Would this be sufficient going on a cycle?
Thank u in advance
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