stumped need some input

[jewlz01]

so i've been eating this diet for the past 7 wks+ and have gained about 1lb. a wk lean mass. starting weight was about 184. this was supposed to be a cutting diet and turned out to be more a lean bulk

my current stats
height: 5'7"
weight: 191
BF: gonna get checked today thinking 14ish%

Breakfast
TJ Greek Yogurt
29g carb
18g protein


Trutein 1 scoop 10oz 2%milk
8g fat
20g carb
33g protein

Snack
1 oz almonds
14g fat
6g carb
6g protein

Lunch
sweet potato fries
26g carbs
9g fat
2g protein

16oz Chicken
6g fat
104g protein

Pre Workout
Ezekiel bread x2
1g fat
28g carb
8g protein

Post Workout
Trutein 1 scoop 10oz 2%milk
8g fat
20g carb
33g protein

Dinner
4oz lean meat/.5 tsp olive oil
14.5g fat
28g protein
20g carbs

Total:1,964 CAL. 232g 47%protein 60.5g 27%fat 149g 25%carb

[Spencer43783]

so i've been eating this diet for the past 7 wks+ and have gained about 1lb a week lean mass. Total:1,964 CAL.

I'm sorry but there's no way you're bulking 1lb/week on 2000 calories. If you were cutting that would put you at 1000 calories per day. I think you're leaving something out. Dat ice cream?

Total:1,964 CAL. 232g 47%protein 60.5g 27%fat 149g 25%carb

Strong math is strong.

EDIT: And I hate to burst your bubble but that 1lb/week isn't all LBM.

[jewlz01]

haha idk man that why i'm like wtf just happened i was supposed to be cutting for the past 7 wks.... i eat exactly that EVERY day. the only thing that is a little loose is my dinner but i keep it pretty much in those parameters. and if i do go over with like carbs i won't eat any the next night

and referring to your edit, yeah your probably right but i haven't gained very much bf at all. if it makes you sleep better i was running daa and triazole

[Spencer43783]

haha idk man that why i'm like wtf just happened i was supposed to be cutting for the past 7 wks.... i eat exactly that EVERY day. the only thing that is a little loose is my dinner but i keep it pretty much in those parameters. and if i do go over with like carbs i won't eat any the next night

and referring to your edit, yeah your probably right but i haven't gained very much bf at all. if it makes you sleep better i was running daa and triazole

I would say you're eating closer to 2500 calories a day. That would put you cutting around 1500 calories. I'm close to your weight and that's around where I cut. Try lowering your calories by 500/day for a week and reassess.

[jewlz01]

I would say you're eating closer to 2500 calories a day. That would put you cutting around 1500 calories. I'm close to your weight and that's around where I cut. Try lowering your calories by 500/day for a week and reassess.

what should i take out?

[Spencer43783]

what should i take out?

Whatever you want. IIFYM. Personally I would lower the protein intake in favor of a little more fat. 1g/lb of body weight for protein is very sufficient. But that also comes down to personal preference. If you like consuming higher protein, that's fine too.

[AlwaysTryin]

I would say you're eating closer to 2500 calories a day. That would put you cutting around 1500 calories. I'm close to your weight and that's around where I cut. Try lowering your calories by 500/day for a week and reassess.

WTF. 190lbs and cutting at 1500 calories!?

[rand18m]

WTF. 190lbs and cutting at 1500 calories!?

I agree^^^

Something is wrong with this thread!!!! My wife eats as much as Op says he eats and she weighs 112!
(I call BS)

[Spencer43783]

WTF. 190lbs and cutting at 1500 calories!?

Should I have put the "around" in italics? Or would you prefer bold?

[AlwaysTryin]

Should I have put the "around" in italics? Or would you prefer bold?

You should learn what a sensible deficit is

[Spencer43783]

You should learn what a sensible deficit is

I'm aware. You should re-read my first post. It's kind of hard for me to provide an accurate calorie count when OP doesn't know how much he's actually consuming. It was merely to prompt him that he needs to reassess, correctly this time.

Would you prefer I put it in one sentence post form, like you so often do? Oh wait, I did.

Strong math is strong.

Inb4rustledjimmies

[AlwaysTryin]

I'm aware. You should re-read my first post. It's kind of hard for me to provide an accurate calorie count when OP doesn't know how much he's actually consuming. It was merely to prompt him that he needs to reassess, correctly this time.

Would you prefer I put it in one sentence post form, like you so often do? Oh wait, I did.



Inb4rustledjimmies

I was commenting on your low intake, not the OP

[Spencer43783]

I was commenting on your low intake, not the OP

I'm 170, not 190. 170*12= 2040-500=1540.

Can we be friends now?

[AlwaysTryin]

I'm 170, not 190. 170*12= 2040-500=1540.

Can we be friends now?

You said you were close to his weight. Never knew 170 was close to 190

[Spencer43783]

You said you were close to his weight. Never knew 170 was close to 190

I looked at his weight on his profile, 179.

Are we done now?

[jewlz01]

wow lol that got interesting.

anyways, i'm having a hard time understanding whats goin on here though srs

like i said earlier what i posted is exactly what i eat every day.except for wknds, but i eat really light on wknds too. and my evening meal during the wk is nothing crazy. it's not like i eat the meal i posted and pizza every night, trust me.

am i adding something up wrong?

i think i'm gonna try dropping my daytime protein shake and halfing my lunch chicken portion for the next three wks and see what that does

i use this http://www.scientificpsychic.com/fit...nutrients.html to calculate my cals. are these calculations bunk?

[ELLSKIES]

I would say you're eating closer to 2500 calories a day. That would put you cutting around 1500 calories. I'm close to your weight and that's around where I cut. Try lowering your calories by 500/day for a week and reassess.

Hey there Spencer! I'd recheck your math against the stickies or another reliable source for figuring out a proper calorie deficit for cutting. I cut on 1500 and I'm about 40 pounds lighter than you. That dan make no sense! Your BMR should be around 1700 (the amount of calories you require if you were in a coma and didn't move all day.) Therefore, 1500 seems waaaay low for you to cut on. I don't think it's wise to eat less than your BMR if you can help it, or you'll set yourself up for muscle loss. Take care!

[Spencer43783]

Hey there Spencer! I'd recheck your math against the stickies or another reliable source for figuring out a proper calorie deficit for cutting. I cut on 1500 and I'm about 40 pounds lighter than you. That dan make no sense! Your BMR should be around 1700 (the amount of calories you require if you were in a coma and didn't move all day.) Therefore, 1500 seems waaaay low for you to cut on. I don't think it's wise to eat less than your BMR if you can help it, or you'll set yourself up for muscle loss. Take care!

I thought it sounded like the OP was doing something similiar to me, which is why I said what I did. And again, I also said around. Mon-Fri I count my breakfast and lunch towards my calories(roughly 800 calories) then I come home and snack on whatever, putting me somewhere in the neighborhood of 1500 calories(low carb). On the weekends I don't count calories but I try to eat reasonable. Generally try to eat carb and fat heavy. I didn't just decide one day to start at 2500 calories and drop to 1500. I gradually reduced my calories over time. I would say my calories average out through the week to around 1800 calories. So you could say I do a loose variation of IIFYM. My mood/energy/weight has suffered no drastic changes which would be a sign of far too low calories. Actually, I've been stuck at 170 for quite a while now. I just started doing an EC stack last week without changing my diet and the weight has started to come off again. I have suffered no muscle loss that I am aware of. My pecs and abs are starting to come through and my vascularity has went through the roof. My lifts haven't suffered, some have even gone up. I'm cutting and hadn't done weight training in years so I would consider this to be perfectly normal.

I just use the 12-14/lb of bodyweight as a good guesstimation but I humored you and did the Katch-McArdle method and came up with 1699 for my BMR. My activity level for my TDEE, well I'll let you be the judge. I'm a machinist and spend most of my day sitting, very light lifting, with some walking. I train 3-5 times a week depending on my schedule for roughly an hour a day. Weekends consist of very little physical activity. Each activity level will mulitiply out as follows: 1.2=2039, 1.3=2209, 1.4=2379. If using the generic method: 12=2040, 13=2210, 14=2380. Which is why I don't mess with BMR/Katch-McKardle methods. It's not worth the extra hassle over 1 calorie. And then we multipy by 10-20%. The one that I find interesting is this one:2039x.2=408. 2039-408=1631, which would put me below my BMR. Oh, noes.

Basically, as long as I'm eating somewhere between 1631 and 2141 on a daily average, I should lose weight. I think people forget the stickies in themselves are just guesstimations. It's not the be-all end-all. It's going to vary person to person. From the stickies:

A multitude of things impact MAINTENANCE calorie needs.
- Age & sex (males generally need > females)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth')
- Hormones
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)

How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

Generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.

I do what I do because it's something I can stick to. It's convenient for me, keeps me sane, and best of all, it works. I've lost 35lbs+ in the last year and haven't weighed this much since I was probably 13. I don't want to be out with my girlfriend/friends on the weekends and be like, "Hold on babe, I gotta count my calories before I can take you out for dinner", or "Sorry guys, I can't have one more beer because it doesn't fit my macros."

As far as I know, it doesn't matter how you achieve a deficit, whether it's daily, weekly or monthly(within reason). Or whether you create the deficit by doing your job, cardio, weight lifting, or by diet. It's still a deficit.

Next time I'll just say this:

OP, read the macro sticky, you're eating in a surplus.

http://forum.bodybuilding.com/showth...hp?t=121703981