Hi,

I've decided to take my diet up a level (from just eating cleaner to tracking calories and macros etc.), but I'm unsure about the total number of calories I should be aiming for. Here's where I am at the moment:

Age: 27
Gender: Male
Height: 6' 5" (approx 195cm)
Weight: 195lbs (or 13st 13lbs, or 88kg)
Body Fat: Approx 17% (based on BMI bathroom scales and waist measurement)
Workouts: 3 weights sessions a week, 2-3 cardio sessions
Goal: I want to get to around 12% bf by late spring or early summer, before I think about bulking.

By my maths, and assuming I don't gain any muscle, this means I need to lose around 9-10lbs of fat in around 15 weeks. My confusion comes from the fact there seem to be two approaches to working out diets:

Approach 1 (the BMR approach): Using a calculator on the web, I have been given a BMR of around 2100 calories a day, and an active rate of around 3100. If I take 400 calories off the active rate, this gives me a total of 2700, and given a P/C/F split of 30/50/20 amounts to 202g protein, 338g carbs and 60g fat.

Approach 2 (the protein/LBM approach): There was a discussion in another thread based around the idea that more than 1g of protein per pound LBM was surplus to requirements. If my bf% is correct I have a LBM of 162lbs. A 30/50/20 split based on 162g of protein gives a daily total of 2160 calories, which is only just above the BMR I worked out above.

Any input you can offer me to clarify the matter would be greatly appreciated.

Hi,

Age: 27
Gender: Male
Height: 6' 5" (approx 195cm)
Weight: 195lbs (or 13st 13lbs, or 88kg)
Body Fat: Approx 17% (based on BMI bathroom scales and waist measurement)
Workouts: 3 weights sessions a week, 2-3 cardio sessions
Goal: I want to get to around 12% bf by late spring or early summer, before I think about bulking.

Approach 1 (the BMR approach): Using a calculator on the web, I have been given a BMR of around 2100 calories a day, and an active rate of around 3100. If I take 400 calories off the active rate, this gives me a total of 2700, and given a P/C/F split of 30/50/20 amounts to 202g protein, 338g carbs and 60g fat.

Approach 2 (the protein/LBM approach): There was a discussion in another thread based around the idea that more than 1g of protein per pound LBM was surplus to requirements. Any input you can offer me to clarify the matter would be greatly appreciated.

I would drop off 500 calories on the BMR method for 2600. Now the 2nd approach, IMO, doesn't determine calories just protein amount. When you buy off on no. 2, you have to change percentages. The BMR method gave you the calories, you decide macros.

I would drop off 500 calories on the BMR method for 2600. Now the 2nd approach, IMO, doesn't determine calories just protein amount. When you buy off on no. 2, you have to change percentages. The BMR method gave you the calories, you decide macros.

Thanks. I'll put a diet together based on 2600 and post it here.

Yeah, follow rtestes, he knows what he's talking about. Good luck. I hope to see your diet soon, and in 15 weeks, hope to hear you're down 10 pounds. :gl:

OK guys, here's what I'm proposing a typical day to look like. Please bear in mind I work an early morning shift, hence the unfortunate meal timings. I've added a few more questions and comments at the bottom.

Meal 1: Breakfast (4:30am)
Whey shake (1 scoop)
75g All-Bran or Oats
20g raisins
1 piece of citrus fruit (usually an orange)
Multivitamin

Meal 2: Snack in work (8am)
50g peanuts

Meal 3: Pre-workout (11:30am approx)
Whey shake (1 scoop)
2 large bananas

Meal 4: Post-workout (1:30pm approx)
Whey shake (1 scoop)
50-60g of simple carbs (various sources)

Meal 5: Dinner (3-4pm approx)
6oz Chicken breast
Pasta (100g when dry) w/sauce

Meal 6: Snack (7pm)
50g peanuts

I make that 2516 calories, which I can always round up to 2600 by increasing amounts. For this particular day the P/C/F split is 27/50/23. I also drink around a gallon of water a day (plus the water in my shakes). Some thoughts I have:

1) Am I relying too much on whey for my protein? I've looked at some other diets on the forum and three scoops a day looks like a lot, but then I'm pretty tall, if not that "big".

2) The only real variation I have from day to day will be in my "evening" meal (number 5). I will be swapping the chicken for tuna or bacon in my pasta meals, or having lean meat with brown rice and veggies, or oily fish with hard-boiled eggs and salad. Will the lack of variety in the rest of the day hinder me at all?

3) I do cardio and weights in separate sessions during the week. Should I do anything different on lifting, cardio and off days?

Thanks for your help.