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silensinator
05-13-2015, 06:49 AM
Hi I am an Asian guy, 82.5kg - 173cm - 23% b/f

I am looking to cut down my b/f in one quarter to see the result:

My calc:

82.5kg 173cm 23% (based on Emma-Leigh formula)
1) BMR = 370 + (21.6 x (82.5 x [100-23/100])) = 1742
2) 4 times gym a week: 1742 *1.5 = 2463
3) To decrease weight -15%: 2463*0.85 = ~2094
4) Protein: ~63.5 * 2.5 = ~159g
5) Fats: ~63.5 * 1 = 63.5g
6) Total carbs needed: [2094 (159*4) (63.5*9)]/4 = ~222g

So ard 159g protein, 63.5g fat and 222g carbs


My meal plan (in one day approximately) are as follow:

7755591

Any ideas on how to improve? Any advice would be highly appreciated. Thanks.

Jcart159
05-13-2015, 07:29 AM
Plug all that into cronometer.com to see if you are hitting micronutrient sufficiency.

Me thinks you need more vegetables.