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  1. #1
    Registered User A1iD's Avatar
    Join Date: Feb 2013
    Age: 23
    Stats: 5'9", 190 lbs
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    How many more calories do I need?

    Stats: 5'8", 190lbs, 20-25% body fat

    I'm looking to lower my body fat as well as get down to about 170-175lbs with lots of muscle. This is what I plan to eat on a typical day once I start my transformation.

    Pre Workout
    1 scoop Protein Shake = 127 calories, 24g protein, 2.5g fat, 2g carbs
    1 large egg = 70 calories, 6g protein, 5g fat, 0g carbs
    1 cup steel cut oats = 300 calories, 10g protein, 6g fat, 46g carbs
    Total Nutrition for Pre Workout = 497 calories, 40g protein, 13.5g fat, 48g carbs

    Post Workout Snack
    2 scoop Protein Shake = 254 calories, 48g protein, 5g fat, 4g carbs
    1oz almonds = 162 calories, 6g protein, 14g fat, 6g carbs
    Total Nutrition for Post Workout Snack = 416 calories, 54g protein, 19g fat, 10g carbs

    Breakfast
    2 large eggs = 140 calories, 12g protein, 10g fat, 0g carbs
    cup steel cut oats = 150 calories, 5g protein, 3g fat, 23g carbs
    cup non-fat Greek yogurt = 100 calories, 18g protein, 0g fat, 6g carbs
    100g spinach = 23 calories, 3g protein, 0g fat, 4g carbs
    100g sweet pepper = 20 calories, 1g protein, 0g fat, 5g carbs
    Total Nutrition for Breakfast = 433 calories, 39g protein, 13g fat, 39g carbs

    Lunch
    100g lettuce = 17 calories, 1g protein, 0g fat, 3g carbs
    1 tomato = 18 calories, 1g protein, 0g fat, 4g carbs
    100g broccoli = 34 calories, 3g protein, 0g fat, 7g carbs
    1tbsp olive oil = 119 calories, 0g protein, 14g fat, 0g carbs
    4oz cooked chicken breast = 184 calories, 34.5g protein, 4g fat, 0g carbs
    Total Nutrition for Lunch = 372 calories, 39.5 protein, 18g fat, 14g carbs

    Dinner
    100g black beans = 92 calories, 8g protein, 0g fat, 16g carbs
    100g onion = 40 calories, 1g protein, 0g fat, 9g carbs
    100g sweet pepper = 20 calories, 1g protein, 0g fat, 5g carbs
    1tsp olive oil = 60 calories, 0g protein, 7g fat, 0g carbs
    7oz basa fillet = 180 calories, 28g protein, 8g fat, 0g carbs
    Total Nutrition for Dinner = 392 calories, 38g protein, 15g fat, 30g carbs

    Bedtime Snack
    1cup non-fat cottage cheese = 105 calories, 15g protein, 0g fat, 10g carbs
    Total Nutrition for Bedtime Snack = 105 calories, 15g protein, 0g fat, 10g carbs

    Total Nutrition for Day = 2215 calories, 225g protein, 78.5g fat, 151g carbs

    I plan to hit daily macros of 225g protein, 75-80g fat and 150-155g protein, which works out to about 2200-2250 calories in a day. I'll be working out six days a week for about an hour using a three day split program and walking to gym/home (an hour each day).

    Is this a macro/calorie target as I try to cut the fat or do I need to have more/less calories.

    Thanks in advance for the help.
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  2. #2
    PPL Gxp23's Avatar
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    how did you figure out how many calories you need? you are simply not eating enough, wokring out 6 times a week will give you quite a high activity multiplier, did you use the formula in the stickies?
    Eat the damn yolk.
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  3. #3
    Registered User A1iD's Avatar
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    I used a calorie maintenance calculator online. With my stats, my maintenance calorie intake was about 2600 calories and fat loss intake was about 2100. I thought going for around 2200-2300 a day will give me a slow cut, but this may not be enough im guessing?
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  4. #4
    Mr. Fluff cumminslifter's Avatar
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    2200-2300 cals is definitely plausible for your stats, you can try that calorie amount and adjust bi weekly according to the scale
    aim for a .5-1lb weight loss per week
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