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:
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
Posted by: gopro
The best thing to do is to try it out for a few weeks and see your results. If things are going well, continue, if not, then you may need to tweak the numbers. I generally favor a higher protein, lower carb approach for weight loss, but, like I said, see how this works before making changes.
Posted by: jimbo5567
2-4% bodyfat?? why do u want to lose weight?? or did i read that wrong??
Posted by: w8lifter
Quote:
Originally posted by jimbo5567
2-4% bodyfat?? why do u want to lose weight?? or did i read that wrong??
lol....no, I think he's approixmating his bodyfat by the number of abs he can see
Posted by: gopro
Quote:
Originally posted by w8lifter
lol....no, I think he's approixmating his bodyfat by the number of abs he can see
:
