after seeing Emma-Leigh's great post about calculating calorie needs i ended up making an excel file with my data but i think there is something wrong with my results.
Weight= 222.66lb (101kg)
Height= 6'0" (183cm)
BF= 22.4% (Omron body fat monitor, dont know how accurate)
Using the Katch-McArdle formula the BMR= 2062,9calories
I workout each day,1h max of weight training with about 28minutes of HIIT on a stationary bike so i selected the 1.65 activity multiplier.
That results in about 3403,8calories, for cutting purposes(-20% of that) results 2723calories.
Now begins the tricky part. From the indications in the sticky following macros should be taken:
between 97.97 and 117.564g of protein (1.25g to 1.5g per lean weight)
between 78.376 and 156.752g of fats (1 to 2g per per lean weight)
So I said max on protein,min of fats and that results into a rest of 1547cals from carbs(386g).
For my past eating habits that looks like a lot of carbs. Am i missing something?
PS: Thanks for the help, the BB.com forum and bodyspace site has always been a source of motivation for me.
04-23-2011, 05:16 AM #1
Macros for an endomorph cutting diet
04-23-2011, 07:10 AM #2
04-23-2011, 07:10 AM #3
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04-23-2011, 11:27 AM #4
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