Program Advice please

hurlsey

What would you do different

Porridge w/protein(30g)
**Rashers&eggs(49g)
**Tuna salad(46g)
Chicken w/Sweet Pottato & asparagus (90g)

Total 211g (approx)

**always have rocket, baby spinach, peppers, tomato, scallion ****ed in(I use handfuls as a measure)

Snacks fruit 5-8 pces/day (can be more)

Alf Veedersane

hurlsey wrote: »

What would you do different

Porridge w/protein(30g)
**Rashers&eggs(49g)
**Tuna salad(46g)
Chicken w/Sweet Pottato & asparagus (90g)

Total 211g (approx)

**always have rocket, baby spinach, peppers, tomato, scallion ****ed in(I use handfuls as a measure)

Snacks fruit 5-8 pces/day (can be more)

211g of food?

A day?

Have you used myfitnesspal to see what that gives you?

What is it you want to get out of your diet?

hurlsey

Alf Veedersane wrote: »

211g of food?

A day?

Have you used myfitnesspal to see what that gives you?

What is it you want to get out of your diet?

211g of protein, no I havnt been using it, is it a food tracker?

Strength/mass gains without too much fat gain(I know this will take longer)

Alf Veedersane

hurlsey wrote: »

211g of protein, no I havnt been using it, is it a food tracker?

Strength/mass gains without too much fat gain(I know this will take longer)

Well, that certainly makes more sense.

Yeah, it's an app with an extensive database that tracks your food and will spit out calories and a macro breakdown.

If you're trying to make mass gains, you'll need to know what you're getting on board and what your TDEE is

hurlsey

Alf Veedersane wrote: »

Well, that certainly makes more sense.

Yeah, it's an app with an extensive database that tracks your food and will spit out calories and a macro breakdown.

If you're trying to make mass gains, you'll need to know what you're getting on board and what your TDEE is

TDEE is 3478

Clean bulk is 3728

According to the link

Blacktie.

hurlsey wrote: »

TDEE is 3478

Clean bulk is 3728

According to the link

This doesn't look right at all. What stats did you use?

Alf Veedersane

Blacktie. wrote: »

This doesn't look right at all. What stats did you use?

Which?

The clean bulk is about 250 kcals a day and if he's above 6'2" and 83kg doing 3-5 hours a week of moderate exercise, it would sound about right for the TDEE.

Mellor

Alf Veedersane wrote: »

Which?

The clean bulk is about 250 kcals a day and if he's above 6'2" and 83kg doing 3-5 hours a week of moderate exercise, it would sound about right for the TDEE.

3500 is a huge maintainance. 83kg isn't that big tbh.
I do t see how height has a significant impact on TDEE.

Edit : where did you get 83kg
That TDEE looks more like a person 90kg+

Alf Veedersane

Mellor wrote: »

3500 is a huge maintainance. 83kg isn't that big tbh.
I do t see how height has a significant impact on TDEE.

Edit : where did you get 83kg
That TDEE looks more like a person 90kg+

Scooby's Calculator asks for height. Input a weight of 83kg, a height of 74" and 3-5 hours moderate exercise per week gives a TDEE of 3321, which is in the ballpark.

That's where he calculated it.

Mellor

Alf Veedersane wrote: »

Scooby's Calculator asks for height. Input a weight of 83kg, a height of 74" and 3-5 hours moderate exercise per week gives a TDEE of 3321, which is in the ballpark.

That's where he calculated it.

I think you've left the age box blank. When you fill that it drops to 3000-ish.

To get close to 3500, you need to be 105kg at that height and activity

hurlsey

To clarify I'm 90 kg

Mellor

hurlsey wrote: »

To clarify I'm 90 kg

I make that 3135 maintainance and 3385 clean bulk.
Thatto based of 3-5 hours moderate exercise.

Alf Veedersane

Think it was the empty age field in my calcs. Thought it was high but I just wanted to see if it was reasonable with higher stats that were reasonable.

hurlsey

Mellor wrote: »

I make that 3135 maintainance and 3385 clean bulk.
Thatto based of 3-5 hours moderate exercise.

I had it set at 5-6 strenuous when I was doing the calcs

mine says 2000 for fat loss
interesting

2550 for gain muscle lose fat :eek: