BMR Question?

[iced earth]

I have 2 questions,
I'm starting a diet with a 10% below my BMR to try to cut up,
I was wondering if these calculations are correct:

195lb x 12 = 2340 cal
2340 - 10% = 2106 cals a day
2106 / 6 (meals per day) = 351 cals per meal

My second question is if I eat 351 calories of any combination of healthy foods per meal (eg. whole and/or white eggs, oatmeal, tuna, chicken breast, wheat bread, flax oil ect.) would I get cut or would I need to eat specific foods at specific times ie. Crums diet?

Thanks

 

[Mr.X]

I'm starting a diet with a 10% below my BMR to try to cut up,
I was wondering if these calculations are correct:

195lb x 12 = 2340 cal
2340 - 10% = 2106 cals a day
2106 / 6 (meals per day) = 351 cals per meal
correct

My second question is if I eat 351 calories of any combination of healthy foods per meal (eg. whole and/or white eggs, oatmeal, tuna, chicken breast, wheat bread, flax oil ect.) would I get cut or would I need to eat specific foods at specific times ie. Crums diet?
technically, you should be able to "cut" if you eat that amount; but I would recommend splitting up the ratios into at least 50% protein per meal; thus, 170 cal from protein which is about 42 g protein per mea...the rest you can add carbs or fats.


Mr.X

 

[iced earth]

Cool, thank you Mr.X

 

[iced earth]

Seasons Greatings Mr. X (of course to everyone else as well). Since you say 50% protein, at what remaining percentage would you recommend for Fat & Carb intake.
Thanks again

 

[Mr.X]

Seasons Greatings Mr. X (of course to everyone else as well). Since you say 50% protein, at what remaining percentage would you recommend for Fat & Carb intake.
Thanks again

50%protein/20%carbs/30%fat

pretty effective I have to say..........

Mr.X

 

[iced earth]

This may be stupid question

Mr.X, my math sucks, so i'll ask the last question so I can calculate the Carbs and Fat. You say 50% Protein is about 42 g per meal, what calculations are you using to determine that 170 cal from protein is about 42 g. Thanks for the help you again Mr.X.
Karma to U.

 

[Mr.X]

Re: This may be stupid question

Mr.X, my math sucks, so i'll ask the last question so I can calculate the Carbs and Fat. You say 50% Protein is about 42 g per meal, what calculations are you using to determine that 170 cal from protein is about 42 g. Thanks for the help you again Mr.X.
Karma to U.

BMR=2340cal

2340cal x .5 = 1170cal from protein
1170cal / 4cal-g protein =292 g protein or 1170cal from protein per day

292/6 =about 48 g protein per meal
1170/6=190cal per meal (I was about 20cal off because I used a lower bmr for you)

Mr.X

 

[iced earth]

Mr.X, I'm copying and pasting from another one of your posts, only filling cals/g that would pertain to me:

50%protein/20%carbs/30%fat <-- your suggestion
(at about 200lbs= 2400cals)
daily Cal intake: 2390 (I'm subtracting 10% below maintenance)
Daily protein intake: 299g
Daily Carb intake: 19g
Daily Fat intake: 80g

Split into 6meals/ PER MEAL VALUES =>
50g/200cal protein per meal
3-4g/80cal carbs per meal
13g/120cal fat per meal

Totals=400 cals/67g per meal

What is this diet called?

If this is right I hope this helps others on our quest to look good!
Thanks Mr.X

 

[Mr.X]

Mr.X, I'm copying and pasting from another one of your posts, only filling cals/g that would pertain to me:

50%protein/20%carbs/30%fat <-- your suggestion
(at about 200lbs= 2400cals)
daily Cal intake: 2390 (I'm subtracting 10% below maintenance)
Daily protein intake: 299g
Daily Carb intake: 19g
Daily Fat intake: 80g

Split into 6meals/ PER MEAL VALUES =>
50g/200cal protein per meal
3-4g/80cal carbs per meal
13g/120cal fat per meal

Totals=400 cals/67g per meal

What is this diet called?

If this is right I hope this helps others on our quest to look good!
Thanks Mr.X

That's the same diet I posted earlier in this post..........

50%protein/20%carbs/30%fat

pretty effective I have to say..........

Mr.X

It doesn't really have a name, I'm just a big proponent of it. You can call it high protein low carbs mod. fat. Pretty effective.

Mr.X

 

[iced earth]

Your right it is the same diet

I was just wondering if the Fat and carb calculations per meal were right, because you never really gave me the math to work with regading the fat and carbs. I guess they are correct. Thanks again bro, I appreciate the help.

 

[Mr.X]

Re: Your right it is the same diet

I was just wondering if the Fat and carb calculations per meal were right, because you never really gave me the math to work with regading the fat and carbs. I guess they are correct. Thanks again bro, I appreciate the help.

BMR (fat-loss) - 195 x 11= 2145
diet: 50%protein/20%carbs/30% fat
Daily: 1072 cal from protein/ 429cal from carbs/ 643 cal from fat
Daily: 269g protein/100g carbs/72 g fat
PER MEAL -consider 6 meals-: 45g protein/17g carbs/12g fat

Mr.X

 

[iced earth]

Perfect!

Thanks Mr.X