Help tweak!

[sellersis]

Ok, this is a fairly new way of eating for me so I figured I'd post and get a little feedback.

0730- 4-5 Egg Whites
1 Cup Rolled Oats w/ honey
Fruit (1pc)

1030- 1 oz Peanut Butter
5-6 Quaker Apple Cinn. Rice Cakes(half dollar size)

1230- Turkey on Whole Wheat with light mayo

2:30pm- Protein Bar

5:30pm- Peanuts/Oats/Peanut Butter

7:30pm PW: Protein Shake

830pm- Chicken/Salmon/Steak/Hamburger Meat
Green veggies


Drink approx 1 gallon water a day with crystal light occasionally.

Currently running Clen at 120mcg ED. Down 10lbs in 2 weeks since starting.

 

[Blondie_Bombshell]

How many cals is this? 1200?

 

[sellersis]

I'm guessing no where near enough. I'm trying to cut bodyfat though, would like to start cycle in a few months.

31yrs old
5'11"
225lbs
BF: guessing around 18-20%

Weight train about 4days a week.
Cardio: 40-50 min on non-weight days. 15 minutes on weight days.

 

[Welter]

I would plug it into fitday and see what you come up with. Im guessing 1200 is probably pretty close and no where near enough either.

 

[3J]

I would plug it into fitday and see what you come up with. Im guessing 1200 is probably pretty close and no where near enough either.

i'd have to agree.. i would say no more then maybe 1500 calories.. plug that shit into fitday.com

also, get your bmr/tdee from my sticky

 

[sellersis]

ok...I THINK I got this right. I'm not a math guy, thats why I married a Math Major.

31yrs old.
5'11"
225lbs
BF: Approx 20%

225-45= 180 Lean Body Weight
180/2.2= 81kg Lean Mass
BMR: 2119
Moderate Activity 3-5 days a week
TDEE 3285

Does this even seem remotely close?

 

[sellersis]

plugged it into cordianet.com/calculator and my numbers are pretty close.

My goal is 12% bf, which would put me at 204lbs. I really dont have that far to go. I'm already down 32lbs since December.

 

[3J]

32lbs since december?? 32lbs in 3 months?? thats not bad at all actually.. but your losing weight too quicklly.. add some calories.

how about refeeds??

 

[sellersis]

Oh I hit it hard. Someone described me as a "heavy-set guy" and it really didnt sit well with me so I made a complete lifestyle change. Quit drinking, started eating fairly well, fairly aggressive workout program. The first 20-25lbs went easy, but the last 5-8lbs has been hard. I need to get down to 205. PERIOD!

By refeeding you mean a cheat day? For my cheats I usually just eat what the rest of the family eats. Lasagna, Burgers, Pizza, etc. Its usually about once a week.

I try to get in anywhere from 30-45 min cardio every day, some weeks every other day. Weight train 2-4 times a week. Started the 5x5 program on Sunday and I still hurt.

 

[3J]

well, just to start.. from now on, your cheat day should be a refeed day..

this means you drop your fats as much as possible.. up your carbs (complex only) up well over what you eat.. 300-400g...