desk job but train hard

SGSmallman

Ok so i'm in an interesting place right now since jan been back in the gym started at one evening a week to get back into the mindset after recovering from an ACL tear in my knee both physically and mentally but only started to track and work to TDEE around March, I was eating around 1800 calories which was a bit low as i didn't recalculate as i got fitter/ stronger and by end of April I was doing 14 hours a week in the gym.

Now i have played around with reducing exercise increasing calories 2500 in which i lost 1 lb then stayed the same for 5/6 weeks with no inches changed or weightloss only thing to change was my increase in strength in the weights i was using

I am stuck at a desk for 8ish hours a day, drive and ride the train for another 3 hours sleep for 8 hours train for an hour and the rest general stuf flike walking, cooking cleaning etc

now some TDEE calculators suggest i burn around 3600 a day,

I do around 10 hours a week total kcals burned according to my HRM is around 6552 average each week with a mix of resistance training and spin/ circuit training

My question is should i be eating around 2700 calories i feel overfull eating 2400-2500

My Stats:
Age: 24
height: 5 '11
s weight: 226lbs
s body fat % 29.6
c weight 209lbs
c body fat % ?

heybales

Ah, all the stats in one place. Well, maybe an estimate of current BF% would be good, but I'll assume your LBM stayed almost the same since lifting is great, so that means 24% now.

So, using this:
http://www.myfitnesspal.com/topics/show/961054-spreadsheet-for-bodyfat-bmr-tdee-progress-tracker

Estimating your workout time since you don't say how much of what, and that does matter.
10 hrs combo not really clear for the week.
3 hr lifting, 7 hr cardio?

Katch BMR - 1926
Activity factor for above 10 hrs - 1.82
TDEE - 3511
19.1% deficit or 669 calories with 34 lbs to lose and 70% cardio to lifting ratio
TDEG - 2842 daily minimum
macros - 60 carb, 20 prot, 20 fat

Need to eat more calorie dense food, or don't exercise as much.

Now, those numbers change once you put in your actual time. If you do more real lifting and less cardio, or some of the cardio is walking, then you may get by with more deficit right now, besides TDEE being smaller too, so less to eat.
Also, if measurements show your BF% is actually still higher, less to eat too.

SGSmallman

Sorry should have added my splits properly which are

Monday morning spin 30 mins
Tuesday morning chest, triceps and delts 60mins
Wednesday morning circuit training 30mins cardio 30 mins weights/ core
Thursday rest
Friday morning hamstrings, quads, calfs core 60 mins
Saturday morning spin & abs 60mins
Sunday morning biceps, back, forearms shoulders 60 mins followed by 60 mins spin & abs
I also walk for an hour Monday- Friday

So roughly
3 hours 'cardio' (not including walking)
3 1/2 hours weight training

Thank you for your help current macros are 40% carbs 40% protein 20%fats changed from 30% carbs 45% protein 25%fats which I was on for 6 weeks.

The machine I used previously has been off getting fixed but original lean mass calculation was 72kg

heybales

When you use that spreadsheet, you'll find that walking does indeed count in the Activity Calculator. Not as much as other cardio of course, but it adds up and should be added.
And the circuit training time goes under high cardio, since it burns more than straight lifting with sets and rests.