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eric1214
03-06-2008, 12:29 AM
Here are my stats:
5'9
165 lb
13-15% BF?

I'm not sure what my maintenance should be since I have found so many different calculators...I think its 2400 calories?

I lift Monday, Tuesday, Thursday.

Lifting days

1) Oats 360 cals
Flax seed 10g fat
Whey 34g carb
35g protein

2) Whey 140 cals
2g fat
3g carb
27g protein

3) Tuna 230 cals
Good Mayo 6g fat
Salad 2g carb
32g protein

Pre
WO) Banana 312 cals
Whey 43g carb
30g protein

Post
WO) Cytogainer 430 cals
4.5g fat
56g carbs
41g protein

6) Chicken 220 cals
Veggies 3g fat
24g protein

7) CC 380 cals
PB 22g fat
14g carbs
37g prot

+ supplements (multivitamin, fishoil capsules)

Total
2242 cals
55g fat
200g carb 34%
233g protein 43%

Built
03-06-2008, 12:47 AM
Your fats are too low.

Maintenance is a measurement, not a calculation. I'm a middle-aged woman and a buck thirty five soaking wet and my maintenance is over 2000.

eric1214
03-06-2008, 11:26 AM
I should probably up the cals and fat then.
I am under the impression that lifting days should be high carb then other days be med or low carb. With a refeed day somewhere.
On lifting days should I increase my fat from 25% to around 30-35% and lower carbs or protein?

My off days were,
1890 cals
83g fat 40%
65g carb 11%
224g protein 48%

I was wondering why all these calculators told me to eat so few cals.
Built, do you factor in how many cals you burn during the day(workout,sleeping,living,etc.) then figure out your maintenance?

BBB
03-06-2008, 12:06 PM
When she says maintenance is a measurement, she means you have to MEASURE it - no figuring or factoring necessary. Track what you eat for a week. If you gain weight, you're above, if you lose weight, you're below. It's best to do this over time so that water weight fluctuations even out.

eric1214
03-06-2008, 12:28 PM
Yea I think thats what I need to start doing.
I guess I just need to be patient with it and adjust accordingly.

Built
03-06-2008, 06:59 PM
I should probably up the cals and fat then.
I am under the impression that lifting days should be high carb then other days be med or low carb.
There's no NEED to do it this way, but it IS a whole lot more comfortable if, like many of us, carbs make you hungry. Link in my sig has diet info that may help you find your diet.

With a refeed day somewhere.
On lifting days should I increase my fat from 25% to around 30-35% and lower carbs or protein?

My off days were,
1890 cals
83g fat 40%
65g carb 11%
224g protein 48%

I was wondering why all these calculators told me to eat so few cals.
Built, do you factor in how many cals you burn during the day(workout,sleeping,living,etc.) then figure out your maintenance?

Nope. That's a sunk cost. I ignore all of it. As far as I'm concerned, exercise burns exactly zero calories.