Need some advice & input on my plans !!!

Watsup gents

Here are my stats:
Age:19
Weight:74kgs
B/f %: 12%
Goal +/- 6%

I’ve currently switched up my diet, looking to drop my body fat %. I’ve compiled my own finding and worked out how many calories a day I will have to burn in order to achieve a 6%b/f level. I’m also looking for any advice I can get and if I’m going along the right lines.

66 + (13.7 X 75kgs) + (5 X 180cm) – (6.8 X 19 years)
=1850.6kCals/day needed to maintain.
Multiply this by 1.4 (Hour of lifting followed by 30mins cardio)
=2590kCals/day to maintain my current stats.
So I weigh 66kgs of muscle with 9kgs of body fat. To reach my goal of 6% body fat I will have to burn 4.5kgs of fat< which in calories amount to 34 650kCals. Over a period of 12 weeks that works out to being 412.5kCals/day I will have to burn.

To summaries: 2590.6kCals/day to maintain
2177.5kCals/day to reduce to 6% body fat.

As I’ve read a good ration to burning fat but maintaining muscle is 50%protein/30%carbs/20%fats.
Based on my figures etc, my daily intake will be:
50% protein = 1088.5kCals/4 = 272g/day
30% carbs = 653.25kCals/4 = 163g/day
20%fats = 435.5kCals/4 = 108g/day

If i manipulate my low carb/high carb days based on this programme for 12 weeks I will hopefully reach my goal of 6% b/f

Here’s more or less what my days intake looks like now:

Meal 1

1 cup oats
1 scoop whey

Meal 2

200g mince
1 cup brown rice
Broccoli

Meal 3

1 can tuna
2 Slices Low GI Bread

Meal 4

200g chicken breast
1 cup brown rice

Meal 5 Pre Workout

Scoop whey
Almonds

Meal 6 Post Workout

200g chicken breast
Broccoli
Squash
Brown rice

Meal 7

1 Scoop whey

That roughly reaches my daily intake needed.

Look forward to some constructive criticism
Thanks

Quick reply before I have chance to reply properly but fat is divided by 9.

Protein & Carbs = 4
Alcohol = 7
Fat = 9

Thats what i based my working out on

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

look at this first...

but to me your carb intake is all in the wrong places, also the fact you dont weight out all your food and use scoops and measures is going to be giving u false intakes... i would get a food scale and weight out and measure all your food,down to the whey and even the amount of peanut butter u are using.

It looks like u did your calculations on body mass and not lean body mass, u have to subtract your body fat there.

DJ wrote: www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

look at this first...

but to me your carb intake is all in the wrong places, also the fact you dont weight out all your food and use scoops and measures is going to be giving u false intakes... i would get a food scale and weight out and measure all your food,down to the whey and even the amount of peanut butter u are using.

I do have the measurement for all the food i eat down to the protein, carbs, cal, fats per food for the amount i eat. U say my carbs are in all the wrong places ? How so ?

Have you read the thread DJ posted?

00pump wrote: Have you read the thread DJ posted?

Clearly not...open up here comes the aeroplane to spoon feed people yet again...

00pump wrote: Have you read the thread DJ posted?

Going through it now. Thanks for it

Okay after reading the post u recommended i check out. I did new calculation based on ur examples etc.

I weight 75kgs (body mass)
Lean mass 66kgs
Body fat 12%
66 + (13.7X66kgs) + (5X180cm) - (6.8X19yrs) = 1741cals/day to maintain body mass.

66kgs (145.2lbs)
145.2lb X 1.5g = 218g of protein a day to maintain.

217.8 X 4 = 871.2 calories a day from protein.
1741(total daily needs) - 871.2 = 869.8 calories left from energy sources.

869.8 calories left
Of those 30%carbs/ 20%fats
= 568.59 cal/ 301.21 cal
= 142g carbs/ 75g fats.

1860.6 calories a day
871.2 calories from protein > 218g/protein
568.59 calories from carbs > 142g/carbs
301.21 calories from fats > 75g/fats.

Now to lose weight i must drop those figures by 10-20% right ?

You've done it again.

Fat is 9kcal per gram.

301 fat calories = 33g of fat!

DC EVO wrote: You've done it again.

Fat is 9kcal per gram.

301 fat calories = 33g of fat!

Yea i used 4kcal per gram as ive read, but if u say 9kcals then thanks for correcting

4 cal per gram for carbs and protein 9 cal for fats.