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slufa111
03-27-2010, 01:39 AM
My BMR is 1930 calories
My activity level is moderate so I multiply it by 1.5
My body fat is around 20%
My LBM is 146.15
Lbs of fat is 38.5

1930 * 1.5 = 2900 calories to remain @ maintenance

To lose weight subtract 500 calories (I read from multiple sites this was optimal as long as your eating enough), 2900 - 500 = 2400 - 500 calories burned with cardio = 1900 to lose about 1.5-2 lbs a week

With that 1900 i should consume 40:40:20

190G Protein
190G Carbs
40G Fat

Do I have this right?

SuffolkPunch
03-27-2010, 02:22 AM
Maybe

Calculators are all guesswork. You will always have to monitor your weight loss and adjust calories as necessary.

Starting numbers look OK. Protein intake looks fine. Don't care about carbs vs. fats - this just makes it harder to plan your diet for no good reason

Is that a current photo? You are not 20%, more like 13% there

slufa111
03-27-2010, 03:07 AM
no that was a while ago... ill post a current photo. This is what the army will do to you lol

http://i44.tinypic.com/10gl05y.jpg
http://i44.tinypic.com/wt9lqd.jpg
http://i39.tinypic.com/s2hbn6.jpg

Around my belly button its 36inches and around my neck its about 16 inches... what the army does is subtract the two and thats what your body fat percentage is. Do I agree with this method? Hell no, I think its stupid as hell.

Thanks for your advice by the way.

SuffolkPunch
03-27-2010, 09:50 AM
Uh, well maybe high teens I guess

slufa111
03-28-2010, 12:54 AM
anyone else have comments on the cut?

pauskocak
03-28-2010, 02:59 AM
around 18% bodyfat, but well, go try it for 1st week and see how it goes, if it doesn't do any difference, lower your calorie intake