The Official Gym & Fitness Thread

Your tdee is 3600 so a 500 Caloric deficit will be 3100

 

BMR is how many calories you consume without gaining losing weight BEFORE things like exercise and movement are taken into account...BMR only factors in things like breathing, organ function, etc.

TDEE is the above, PLUS movement and exercise.

For example, my BMR is 2049, but my TDEE is 2861. If I did a really strenuous job like roofing houses 5 days a week, by TDEE would be much higher.

Your TDEE is the true amount of calories you can consume at your activity level without gaining or losing weight. To add weight, add around 500 calories per day and to lose weight, do the opposite.

EDIT: the 500 calories over/under TDEE number comes from the amount weight you can lose or gain without sacrificing too much muscle (when losing weight) or gaining too much fat (when gaining weight)...you could eat 900 calories a day and lose a shit-ton of weight, but a lot of it is going to be muscle...conversely, you could eat 10000 calories per day, but you're gonna get fat

 

So what site or reference should I be using because I just went to the three that popped up on google and this is what they show for tdee and bmr



This is a sedentary lifestyle with 120 minutes working out 6 days a week because that's about average for me. Some days 90 minutes but most 120

 

Props for that white out lol. I would've just scribbled through it

 

I used to use IIFYM.com, but didn't they start charging? Now I use whataremymacros.com. The only one you posted that's way off is the fitness frog one. If you wanna be safe, try 4 or 5 and average them out. None of it is exact science b/c all of our bodies are different, but most of them probably use the same or similar formulas.

 

I used iifym. These are all estimates. You would have to just actually do it and make changes accordingly.

 

So I mentioned my wife was sick yesterday...

It hit me around 3am this morning and I basically pee'd out of my butt until 5ish. It was like a gainz leak

I meant to weigh myself this morning but I slept until 9:30 after I fell back out and now I'm smashing another red velvet cupcake...I mean muffin...

Supposed to lift at 12, so I might weigh in then.

 

So based of the pic I posted. My TDEE is 3704 as an average so if I eat increased my caloric intake to 3000 I would what? The last 7 months I've ate between 2000-2500 a day

 

Sucks for being sick but it's probably those cupcakes I mean muffins lol jk

 

What's up with everybody getting sick in this thread? I'm gonna double up on vitC and zinc now.

 

I'd bet that you'd probably still lose weight. At a TDEE of 3704, you could probably get away with eating upwards of 3200 calories per day and still lose a pound per week. Best thing to do is eat 3000 calories per day for a week and see what happens.

 

How does this spread look. That's a lot more fat than I normally do though. Suggested at 2728 calories

 

I'm not too sure. I've never had my fat up that high either (I usually stick to 50-70g), but the general consensus on losing weight is that it's easier to do it by lowering carbs, opposed to fat. I would feel more comfortable doing higher protein, lower fat, and keep the carbs around the same level. However, your protein is already pretty high.

I would either:

1. try it for a few weeks and see what happens or
2. lower fat to a more comfortable level and then just add carbs to make up for it or
3. up protein and keep carbs and fat the same

 

Looks fine to me. I normally eat low fat on a cut because it enables me to eat more food that way. Also I love rice. But as long as he's in a deficit and he's eating enough protons and fats it should be OK. Just trial and error til you find what works best for you.

 

there ya go, @Newlife

 

All it is... Is just advice...

 

https://www.youtube.com/watch?v=OsB2wtH24D8

 

One of my favorite HT videos
https://youtu.be/SHLa9uXmB3U

 

From my personal experience, I dont like to go above 90 grams of fat.
If you want to get more complicated, alternate high fat/low carb for off days and low fat/high carb for lifting days hitting the same calories and protein every day.

 

Flu season is hitting late this year and just starting to kick in this month. Seeing it alot in the hospitals. Luckily patients are only awake for a few minutes with me so I don't have to worry about them coughing or sneezing on me. Wash your hands more, touch your face less and your good to go . I haven't gotten sick in 8 years knock on wood. Leg day today