Calorie BMR Calculators + Meal Plan question

[Ghostt0wn]

Ok so I'm really trying to figure this out so any comments would be great, so the basic idea "For finding Calories" is finding your "BMR" first, then adding in your activity level to figure out the final outcome of your calories "Estimated". Then if you bulk you add a surplus (somewhere in-between 250-500 calories, keep in mind most of if not all of the calories have to come from Nutritious foods). If your going for a Cut then you have be in a Deficit (Somewhere between 250-500 under your Final outcome of Calories and again all the calories have to come from Nutritious foods). You keep doing this Intel you plateau, and if you do just add more or decrease calories as needed, Intel you plateau out again. Weigh your self at least once a week on a empty stomach to see were your at, and increase or decrease as needed for calories. So ya lol this is what I got so far and the 2nd part was can I use this info that I got and use something like Scott Herman's Meal Plan to help with finding the Calories and Macro's to make things less confusing. Thanks

[765]

Yes you have the general idea....In terms of Macros you want to have 1g of protein per lb, .5g of fats per LBM (estimate), rest carbs or w/e...

Protein Sources: egg whites, high quality whey protein, lean ground meats, fish, chicken
Fat Sources: coconut oil, almonds, walnuts, nut butters, red meats, fatty fish
Carb Sources: sweet potatoes, brown rice, whole grains

You can eat other foods, I just listed some of the healthier ones off the top of my head

[AlwaysTryin]

Yes you have the general idea....In terms of Macros you want to have 1g of protein per lb, .5g of fats per LBM (estimate), rest carbs or w/e...

Protein Sources: egg whites, high quality whey protein, lean ground meats, fish, chicken
Fat Sources: coconut oil, almonds, walnuts, nut butters, red meats, fatty fish
Carb Sources: sweet potatoes, brown rice, whole grains

You can eat other foods, I just listed some of the healthier ones off the top of my head

why not list eggs under protein/fat instead of egg whites? Why not white rice?

[765]

why not list eggs under protein/fat instead of egg whites? Why not white rice?

they are fine, i just didn't go into too much detail

[AlwaysTryin]

they are fine, i just didn't go into too much detail

but you did, you split out egg whites... eggs is much easier to type

[devinchi18]

but you did, you split out egg whites... eggs is much easier to type

but egg whites... it just flows. Plus Dat pure protein.

[devinchi18]

Ok so I'm really trying to figure this out so any comments would be great, so the basic idea "For finding Calories" is finding your "BMR" first, then adding in your activity level to figure out the final outcome of your calories "Estimated". Then if you bulk you add a surplus (somewhere in-between 250-500 calories, keep in mind most of if not all of the calories have to come from Nutritious foods). If your going for a Cut then you have be in a Deficit (Somewhere between 250-500 under your Final outcome of Calories and again all the calories have to come from Nutritious foods). You keep doing this Intel you plateau, and if you do just add more or decrease calories as needed, Intel you plateau out again. Weigh your self at least once a week on a empty stomach to see were your at, and increase or decrease as needed for calories. So ya lol this is what I got so far and the 2nd part was can I use this info that I got and use something like Scott Herman's Meal Plan to help with finding the Calories and Macro's to make things less confusing. Thanks

Anyway, read the first sticky in nutrition. Basically breaks it down for you. Good stuff. Post your questions and results here when done

[Ghostt0wn]

will do