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Dev06
02-21-2011, 09:10 PM
I figured out my macros from the sticky and this is the diet I have come up with. If anyone sees anything wrong with it or sees something i can improve on that would be awesome. Thank you :)

Weight: 210lbs (95kg)
Height: 61 (185cm)
BMR (Basal Metabolic Rate): 945.05 + 1156.25 93.48 161 = 1846.82
TEE (Total Energy Expenditure): 2770.23 Calories
Re-Calculated TEE (For Weight Loss): 2216.184 Calories
Protein: 1.15g x 210lbs = 241.5g
Fats: 0.60g x 210lbs = 126g
Carbs: Carb Calories: 2216.184 966 + 513 = 1763.184 Calories
Carbs: 1763.184 / 4 = 440.796g

Typical Day
***Wake up**
Rapid-Cuts Pills
Fish-Oil Pill
***Wait 30 Mins***

---Breakfast---
1 Piece Whole Wheat Toast: 90 Calories, 1g Fat, 4g Protein, 20g Carbs
2 tbsp Peanut Butter: 169 calories, 11g Fat, 10g Protein, 8g Carbs
Oatmeal: 120 Calories, 1.5g Fat, 10g Protein, 22g Carbs
379 Calories, 13.5g Fat, 24g Protein, 50g Carbs

---Lunch---
2 Piece Whole Wheat Toast: 180 Calories, 2g Fat, 8g Protein, 40g Carbs
Tuna: 60 calories, 0.5g Fat, 15g Protein, 0g Carbs
240 Calories, 2.5g Fat, 23g Protein, 40g Carbs

---Snack---
Avocado: 240 Calories, 22g Fat, 3g Protein, 12.8g Carbs
240 Calories, 22g Fat, 3g Protein, 12.8g Carbs

*******WORK-OUT*******

---Post Workout---
1% Milk: 110 Calories, 2.5g Fat, 9g Protein, 13g Carbs
Protein Whey: 280 Calories, 4g Fat, 50g Protein, 10g Carbs
Banana: 105 Calories, 0g Fat, 1g Protein, 27g Carbs
Almonds: 170 Calories, 15g Fat, 6g Protein, 5g Carbs
525 Calories, 19.5g Fat, 41g Protein, 50g Carbs

---Dinner---
Chicken Breast: 240 Calories, 3g Fat, 52g Protein, 0g Carbs
Lettuce: 10 Calories, 0g Fat, 0g Protein, 0g Carbs
Extra Virgin Olive Oil: 60 Calories, 7g Fat, 0g Protein, 0g Carbs
Baked Sweet Potato: 156 Calories, 0g Fat, 3g Protein, 37g Carbs
466 Calories, 10g Fat, 55g Protein, 37g Carbs

---Snack---
Cottage Cheese: 90 Calories, 2.5g Fat, 13g Protein, 5g Carbs
Apple: 80 Calories, 0.5g Fat, 0.3g Protein, 21g Carbs
170 Calories, 3g Fat, 13.3g Protein, 26g Carbs

Total: 2,160 Calories, 127.8g Fat, 184.3g Protein, 215.8g Carbs

***Drink at least 12 cups of Water***

Dev06
02-21-2011, 09:45 PM
Bump

AlwaysTryin
02-21-2011, 10:15 PM
I assume you are cutting?

Dev06
02-21-2011, 10:24 PM
Yes, sorry, I should have stated that. I am trying to cut as much weight as possible over the next 3-4 months. In conjunction with this diet I will also b doing 5 days a week of weights as well as 30-45 mins each day of cardio

Dev06
02-22-2011, 08:40 AM
Bump

VincentiT
02-22-2011, 08:44 AM
Looks pretty damn solid, good job!

Calories seem a tad low. I'm willing to bet you'll still lose weight with 2,400-2,500.

Dev06
02-22-2011, 04:59 PM
Thanks. I just wanted to see if it looked legit before I started it.

midcoastking33
02-22-2011, 06:16 PM
Hey man just a quick heads up im eyeballin your fat numbers and they dont come close to 128 in that meal plan, actually looks kind of low but other than that real solid

AlwaysTryin
02-22-2011, 08:54 PM
Hey man just a quick heads up im eyeballin your fat numbers and they dont come close to 128 in that meal plan, actually looks kind of low but other than that real solid

His additions are wrong in other parts too.... i.e.


---Post Workout---
1% Milk: 110 Calories, 2.5g Fat, 9g Protein, 13g Carbs
Protein Whey: 280 Calories, 4g Fat, 50g Protein, 10g Carbs
Banana: 105 Calories, 0g Fat, 1g Protein, 27g Carbs
Almonds: 170 Calories, 15g Fat, 6g Protein, 5g Carbs
525 Calories, 19.5g Fat, 41g Protein, 50g Carbs

Does not add up