Can anyone suggest anything extra I need to do.

OldHairy
OldHairy Posts: 14
edited January 15 in Health and Weight Loss
I've made a few similar threads already, but I just want someone to tell me what I need to do or not do.

23
Male
170lbs
5'8.5"
I have estimated my BMR to be 1900 and my TDEE to be 2300.

My goal is to burn fat at a lb a week, and maintain/slightly increase muscle and build. I also want to get fitter and stronger to try and beat this asthma.

Aiming to eat 2000 cals a day, with 60g fat, 190g carbs and 140g protein.

As of next week I will do moderate cycling for about an hour three or four days a week, with some calisthenics and heavy weights for about 30-40 mins afterwards. In place of cycling I hope to occasionally do some HIIT running.

My problems at the moment are:

Not getting the cals or protein. I'm close, but not actually there with my current meal plan. At maybe 1800 cals and 90g protein when today is done.

And generally worrying that I've got this all wrong, and it's not going to work.

Can anybody who started doing this themselves with no dietitians or prior knowledge or fitness-conscious friends give me some help?

Replies

  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    first i need to know...
    why are you called oldhairy???
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    Have you tried protein shakes? They can help you reach your protein and calorie goals. Or snack on things like nuts, nut butters which both contain a decent chunk of protein, healthy fats and calories.

    More protein you consume along with heavy lifting will help you to retain your muscle mass as you try to lose weight while eating at a deficit.

    Should you want to build muscle, you need to eat at a slight surplus while lifting.
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    That TDEE doesn't look right. As you've applied a sedentary 1.2 multiplier to your BMR.

    That is incorrect as you aren't sedentary.
  • auddii
    auddii Posts: 15,357 Member
    I eat chicken as a side dish. :smile: At lunch today I had a cup of chili, 100g of shredded chicken, roasted veggies, and an apple. 47g of protein and 547 calories. I also have cottage cheese as a snack twice a day, and a salad with 100g of chicken on it for dinner. Spoonful of peanut butter and a glass of milk for breakfast, and if I have calories left over for the day, again at night. I usually have between 100-120g protein per day. Went out for BBQ last night and got 151g.

    And I agree that you aren't sedentary (unless you're using that as a base and plan on eating back exercise calories). Think about recalculating if you want to eat the same amount every day if you don't want to eat back exercise calories.
  • NicholeElizabeth92
    NicholeElizabeth92 Posts: 186 Member
    first i need to know...
    why are you called oldhairy???

    ^This
  • wildfirediva
    wildfirediva Posts: 212
    Protein Supplementation via shakes helps me out quite a bit and nuts/nut butters also help to up the calories, good fats and protein.

    Watch your carbs (type, quality and quantity). Make sure they are not coming from sugary, processed wheat type. They should be veggies, fruits and whole grains (unless you are paleo/primal - do more research in this for yourself it is a solid nutritional regime for me).

    Protein should be 1-1.5 g per lb of lean body mass. Fats from good sources like nuts, coconut oil, olive oil, avocado oil, olive oil, hemp oil.
  • OldHairy
    OldHairy Posts: 14
    Thanks for the replies. I will look into the protein supplement possibilities. My brother is bodybuilding, so he probably knows about that.
    That TDEE doesn't look right. As you've applied a sedentary 1.2 multiplier to your BMR.

    That is incorrect as you aren't sedentary.

    How would I work out a more accurate TDEE? And if I factor my exercise into the TDEE, how would I work out my deficit and new calorie max per day?

    Thanks :)
    Protein Supplementation via shakes helps me out quite a bit and nuts/nut butters also help to up the calories, good fats and protein.

    Watch your carbs (type, quality and quantity). Make sure they are not coming from sugary, processed wheat type. They should be veggies, fruits and whole grains (unless you are paleo/primal - do more research in this for yourself it is a solid nutritional regime for me).

    Protein should be 1-1.5 g per lb of lean body mass. Fats from good sources like nuts, coconut oil, olive oil, avocado oil, olive oil, hemp oil.

    I only eat wholemeal bread and pasta, and lots of greens now. Is that good?

    And I'm called OldHairy because I play computer games and I just used OldHairyOne as a gamertag years ago, and it's sort of translated into a user name for accounts. I used to have very long hair.
  • htimsm87
    htimsm87 Posts: 104 Member
    Try this calculator out: http://scoobysworkshop.com/accurate-calorie-calculator/

    With the information you have given I come up with the following:
    BMR: 1751
    TDEE: 2714

    From there you can determine the deficite you need to hit based on what your goals are.
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