Ok im 34 years old. 6'2.5" and currently weigh about 216. I have been dieting since late july/early august. Was around 275 at my highest. Well for the past few weeks i have went back an forth on cal intake. Shooting for around 2500 cals but was cheating on weekends and if i did i would eat 2000-2200 for 3 days. During the past two weeks i have been sticking to 2500. Seems like i am dropping too fast and want to slow down to .5-1lb a week
Last week i had a dexascan which showed 8.1%bf. Who knows. From what i read tgey can b inaccurate. I had it done fairly cheap and thought it was at least a good way to track progress and to try and avoid muscle loss..
Anyway im trying to figure maintenance cals and really struggling with th nunber of cals i should be eating daily to accomplish my goal..
Dexa shows lbm at 194.7
194.7 x 9.8 + 370= BMR OF 2278
2278 x 1.3= 2961
2278 x 1.4= 3189
2278 x 1.5= 3417
The tricky part is fig my tdee
My daily activities at work usually consists of about 3-5 hrs of sitting or driving. Other part is made up of standing or walking
I gym 4-5 days a week which consists of approx 40 minutes of weight training. Usually heavy weight but have added in higher rep accessory work. I am also gonna start doing 15-20 mins elliptical training 3-4 days a week for cardio. (Have done 0 cardio until now). Have a very aggravating, long winded hip flexor injury.. I also am prescribed and take adderall daily as well as 50mg test e x2 a week(trt)...i keep protein levels above 200 daily and tend to have about 125-200 carbs. Fat intake approx 90
I bench press around 415. Mill press about 235 and have no idea on squat. Yes i have neglected and yes my hip flexor is very much aggravated by them. Deadlifts i love but would die with hip flexor injury
Im gonna shoot for 2800 calories for two weeks and see what happens..do u think this is a good starting point with my activity level?? Also with the adderall will it affect my act level since it supp speeds metabolism
I can post pic if needed
Last week i had a dexascan which showed 8.1%bf. Who knows. From what i read tgey can b inaccurate. I had it done fairly cheap and thought it was at least a good way to track progress and to try and avoid muscle loss..
Anyway im trying to figure maintenance cals and really struggling with th nunber of cals i should be eating daily to accomplish my goal..
Dexa shows lbm at 194.7
194.7 x 9.8 + 370= BMR OF 2278
2278 x 1.3= 2961
2278 x 1.4= 3189
2278 x 1.5= 3417
The tricky part is fig my tdee
My daily activities at work usually consists of about 3-5 hrs of sitting or driving. Other part is made up of standing or walking
I gym 4-5 days a week which consists of approx 40 minutes of weight training. Usually heavy weight but have added in higher rep accessory work. I am also gonna start doing 15-20 mins elliptical training 3-4 days a week for cardio. (Have done 0 cardio until now). Have a very aggravating, long winded hip flexor injury.. I also am prescribed and take adderall daily as well as 50mg test e x2 a week(trt)...i keep protein levels above 200 daily and tend to have about 125-200 carbs. Fat intake approx 90
I bench press around 415. Mill press about 235 and have no idea on squat. Yes i have neglected and yes my hip flexor is very much aggravated by them. Deadlifts i love but would die with hip flexor injury
Im gonna shoot for 2800 calories for two weeks and see what happens..do u think this is a good starting point with my activity level?? Also with the adderall will it affect my act level since it supp speeds metabolism
I can post pic if needed
