TDEE help and advice, what would you do?

[Nothingface81]

What's up everyone, just want some opinions on what calculations you would use in my situation. I really never know what one to really choose.

Age: 32
Weight 198
Height 66" (5'6")
Body fat approx 14%

Cycle: Currently on week 12 of 15
Test-E 600mg weekly (300mg Sunday night, 300mg Thursday morning)
Anavar 70mg split into 3 doses every 8hrs
Arimdex 0.25mg EoD


I work out Tuesday-Sunday with weights and 20-30min cardio afterwards, Monday is my only rest day. obviously cutting. I don't pussy through my workout, i lift heavy and put in work but that's only 2-2.5hrs of my day, the rest of my day at work i SIT ON MY ASS ALMOST ALL DAY AT A DESK AND STARE AT A COMPUTER. So i need some opinions on how you would calculate your TDEE if you were me.

BMR=2,014
(370 + (21.6 x 77.4)

I currently use the middle BMR x 1.55, do you think i'm to low, to high or does that seem right?

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 1.9

Any advice is extremely appreciated!

 

[DreDay187]

If you're only real activity is working out and you sit at a desk for a lot of your day then I might go slightly lower than 1.55 BUT if you reall understand the calculations you'll know they are only estimates or starting points. Even if its right it was an estimate. If TDEE isn't right you'll gain or lose weight in which case your make small caloric adjustments either down or up depending on goals. I've got your TDEE around 2700-3000calories if you take your activity factor. Take 15% of the calories for your cut as a starting point and start around 2400calories. Get sufficient protein and fat to cover essential macros, eat veggies for micros, get your fiber and rock and roll lol. If you don't see progress after ~2wks adjust calories. Best of luck

Also thought it might add this might not be the best time for a cut when you're so close to the end of your cycle. Your testosterone levels will be extremely low leading up to and into post cycle therapy (pct). not that it can't be done just something to take into account with recovery and total workload management.

 

[Nothingface81]

I have eaten 2,200 calories broken down to approx 299g protein(1.5g per lb bw) 95g carbs (0.5g per lb bw) and 50g fat (0.25g per lb bw) over the last week. Exactly that, every single day in the same 6 meals. Carbs have been pre and post workout along with breakfast, fats have been higher in my later day meals and lower at carb meals.

Also forget to mention i have been on Clen for the last 8 days hitting 120mcgs a day. This is my weight log which makes NO SENSE

Saturday 7/27/13-198lb
Sunday-198
Monday-199.5
Tuesday-198
Wednesday-196.2
Thursday-191.5
Friday-191.5
Today 8/3/13-196

All AM weights, all after i pissed yada yada, why the hell to i gain 5.5lbs in one night eating the exact same food?

 

[DreDay187]

I have eaten 2,200 calories broken down to approx 299g protein(1.5g per lb bw) 95g carbs (0.5g per lb bw) and 50g fat (0.25g per lb bw) over the last week. Exactly that, every single day in the same 6 meals. Carbs have been pre and post workout along with breakfast, fats have been higher in my later day meals and lower at carb meals.

Also forget to mention i have been on Clen for the last 8 days hitting 120mcgs a day. This is my weight log which makes NO SENSE

Saturday 7/27/13-198lb
Sunday-198
Monday-199.5
Tuesday-198
Wednesday-196.2
Thursday-191.5
Friday-191.5
Today 8/3/13-196

All AM weights, all after i pissed yada yada, why the hell to i gain 5.5lbs in one night eating the exact same food?

Your fats are low and protein unnecessarily high. Drop protein a bit and up your fats. It's no use weighing yourself that frequently bc the body goes through many many weight fluctuations every single day. Weigh yourself once or two times tops so you don't drive yourself crazy. It's not 5.5lbs of fat you gained in a night. It's a combination of water weight fluctuations, glycogen fluctuations, stomach contents in the stomach vs digested and shitted out, fluid intake, etc. many many reasons for this. I've "lost" 8lbs in one day only to gain back all of it the next. Don't stress over things especially considering you dropped 2lbs from Saturday to Saturday. Much more than that and you're risking a lot just to cut faster.

 

[3J]

are you using any other compounds??

are you weighing your food??

are you keeping a steady water intake daily? at your wieght about 5-6 liters a day

are you keeping your sodium level the same?

are you switching to dairy some days and not having dairy other days?

 

[Nothingface81]

are you using any other compounds??

are you weighing your food??

are you keeping a steady water intake daily? at your wieght about 5-6 liters a day

are you keeping your sodium level the same?

are you switching to dairy some days and not having dairy other days?

I have listed every compound i am on.
Test 600mg weekly on week 12 of 15
Var 70mg daily been on 5 weeks
Arimdex 0.25 EoD since the start of cycle
Clen is now 140mcg on day 8 of 14

Yes i weigh my food (My actual diet is in your advice sticky at the moment)

My water intake is 1 1/2 gallons daily

Sodium level is the same since i eat the same exact 6 meals everyday weighed to the T

Only dairy i eat currently is Gold standard Whey

My food intake for the last week is EXACTLY the same food every day

 

[3J]

so you worked out tuesday to sunday and gained weight back on over the weekend...

do you have a more extensive log? maybe the past 2-3 weeks?

 

[Nothingface81]

Saturday 7-27-13 to today August 3rd i ate that exact calorie intake everyday and got those numbers that i posted, somehow gaining 5.5lbs from Friday morning to this morning. Also remember i started at 40mcg of Clen and i'm at 140mcg today

the 3 weeks before that i was carb cycling with the same workout routine, my weight again ranged from 192-198, no matter what i do it never leaves that range, here is a breakdown of the diet but unfortunately it's not broken down to actually macro nutrients

Low day
Meal 1 2 whole eggs 8 egg whites 1/4 cup dry measure oats

Meal 2 2 scoops whey 1/2 cup dry measure oats

Meal 3 7 oz chicken, turkey, or white fish 1/2 cup brown rice dry measure 1 cup greens


Meal 4 7oz 7oz chicken, turkey, or white fish 1/4cup sweet potato I cup greens


Meal 5 6 oz beef 1 cup broccoli

Meal 6 2 scoops whey 1 TB olive oil

High day

Meal 1 2 whole eggs 8 egg whites 3/4
cup dry measure oats

Meal 2 2 scoops whey 3/4cup dry measure oats

Meal 3 7 oz chicken, turkey, or white fish 3/4 cup brown rice dry measure 1 cup greens


Meal 4 7oz 7oz chicken, turkey, or white fish 1/2 cup sweet potato I cup greens


Meal 5 6 oz beef 1/2 cup dry measure brown rice dry measure 1 cup broccoli

Meal 6 2 scoops whey 1 TB olive oil or coconut oil

Zero day

Meal 1 5 whole eggs

Meal 2 2 scoops whey 1 TB olive oil or coconut oil

Meal 3 7 oz chicken, turkey, or white fish 20 almonds 1 cup greens


Meal 4 7oz 7oz chicken, turkey, or white fish 15 almonds I cup greens


Meal 5 6 oz beef 1 cup broccoli 1 TB olive oil or coconut oil

Meal 6 2 scoops whey 1TB EVOO (extra virgin olive oil) or coconut oil

 

[Nothingface81]

Any Advice?