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calculating maintainence calories
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Posted by: Skib
anybody have a formula i could use to get a rough idea?
i'm male, 22 years old, 5'11, 180 lbs, BF roughly between 14-18% and currently my level of activity isn't very high... however, after my final exams i'm planning on using the 4 weeks i have off to get myself back on track... my main goal for the 4 weeks is to cut body fat and make some strength gains...
what is recommended i do to my diet to achieve these goals? i want to eat enough that i have energy for the gym, but at the same time i want to burn some fat off my belly!
any tips and suggestions would be greatly appreciated! i didn't realize how difficult it would be to stay consistent at the gym while i was in school 
Posted by: Skib
i should always mention these are the foods that are almost always in my house... what should i eat and when? what might i want to consider adding to that list?
eggs
egg whites
oats
protein powder
natural PB
cottage cheese
whole wheat bread
tuna
mayo
almonds
apples
celery
chicken breasts
brown rice
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calculating maintainence calories
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