PDA

View Full Version : Critique my diet info/plans please



dxiw
01-03-2002, 02:19 PM
Hi everyone. I did some calculatoins and came up with this diet information, I have started on the 'to lose 1lb a week' and its been 2 days today, just wondering if you all have any suggestions or changes i should make. Well thanx for your help and here it is :
Diet info:

current stats:
BW - 173lb 78.6kg
BF% - 2-4 abs flexed, barely 2 relaxed

BMR - 1729.9 kcal / day
TDCE = BMR * 1.65

Total daily caloric expenditure (TDCE) - 2958.3 kcal / day

Protein = BW
Fat = 15% of TDCE
Carbohydrate = TDCE - protein cals - fat cals

1-lb fat = 3500 kcal
1-lb muscle = 2500 kcal

To maintain current weight:
Protein - 173g or 692 kcal / day
Fat - 49.3g or 443.8 kcal /day
Carbohydrate - 455.6g or 1822.5 kcal /day

To lose 1lb per week:
Protein - 173g or 692 kcal / day
Fat - 41g or 368.8 kcal /day
Carbohydrate - 349.4g or 1397.5 kcal /day

To lose 2 lb per week:
Protein - 173g or 692 kcal / day
Fat - 32.6g or 293.7 kcal /day
Carbohydrate - 243g or 972 kcal /day

To lose 3lb per week:
Protein - 173g or 692 kcal / day
Fat - 24.3g or 218.8 kcal /day
Carbohydrate - 136.9g or 547.5 kcal /day

To gain 1lb muscle per week:
Protein - 173g or 692 kcal / day
Fat - 55.3g or 497.3 kcal /day
Carbohydrate - 531.5g or 2126.1 kcal /day

Paul Stagg
01-03-2002, 02:52 PM
I would increase fat and decrease carbs a bit.

Have you actually found your maint. caloiric level?

dxiw
01-03-2002, 03:36 PM
Alrite ive recalculated everything:

I think my maintainence level is like 2900-3000
But i want to still train for strength and get good gains while at the same time cutting about 80-100 calories of my maintainence level so that by summer i will be cut over the 6 months without loosing the strength and size because i changed to drastically.

Here is the new diet ive proposed for review:

2820 kcal total

19.1% fat
29.8% protein
51.1% carbohydrate

Daily totals:

Fat 540 kcal
Protein 840 kcal
Carbohydrate 1440 kcal

Fat 60g
Protein 210g
Carbohydrate 360g

Per meal (6x a day):
Times: 6:30, 9:30, 12:30, 3:30, 6:30, 9:30
Fat 10g
Protein 35g
Carbohydrate 60g

Sleep 10:30. Wake-up 6:20.