Critique my Calories

[jackthegripper2]

Stats
5"11
Bf%15ish
Weight 220

Just changed my macros up a bit and am looking for some advice.
Goals Are to put on 1pound of lean mass per week while blasting.

Besides the gym I dont really get to much physical activity besides sex. Cardio is limited as well.


Calories 3,270
Macros as follows
Fat:91g
Carbs:204g
protein:409g

Are these nutritional needs in line with my goals?

Thanks fellas!

 

[jackthegripper2]

I did just start a different training split as well Upper body/Rest Day/ Lower body/ Repeat. I figure the rest day in between is good because my calories are only at 3,270

 

[weighted chinup]

Honestly at your stats 3200 calories seems like it is well below maintenance.

I think you should up it quite a bit more. I calculated your TDEE using Katch-McArdle based on your stats in the OP, I would say based on your activity / training, maintenance for you is 3400-3800 calories.

If your goal is to add 1lb a week then I would definitely be eating a surplus. Alternatively you can eat at maintenance level calories and recomp slowly while holding your bw steady.

Your Calorie Requirements - Katch McArdle Method
Activity Level Calories
Basal Metabolic Rate 2206
Little or no exercise 2647
Light (1-3 days / week) 3033
Moderate (3-5 days / week) 3419
Heavy exercise (6-7 days / week) 3805
Very heavy exercise (twice daily) 4192

Pick an activity level that suits you, I would say you are Moderate or Heavy Excercise. Increase those calories by 10-20 percent to go up in scale weight.

 

[jackthegripper2]

Honestly at your stats 3200 calories seems like it is well below maintenance.

I think you should up it quite a bit more. I calculated your TDEE using Katch-McArdle based on your stats in the OP, I would say based on your activity / training, maintenance for you is 3400-3800 calories.

If your goal is to add 1lb a week then I would definitely be eating a surplus. Alternatively you can eat at maintenance level calories and recomp slowly while holding your bw steady.

Your Calorie Requirements - Katch McArdle Method
Activity Level Calories
Basal Metabolic Rate 2206
Little or no exercise 2647
Light (1-3 days / week) 3033
Moderate (3-5 days / week) 3419
Heavy exercise (6-7 days / week) 3805
Very heavy exercise (twice daily) 4192

Pick an activity level that suits you, I would say you are Moderate or Heavy Excercise. Increase those calories by 10-20 percent to go up in scale weight.

Well shit! I was way off! thanks for this a bunch!
I felt like my calories were a bit on the lower end and didnt seem to be gaining as much since quitting the tren due to mental sides.
Do you have a link for this calculator?

Thanks again man

 

[weighted chinup]

No problem.

Here is the calculator I used.

http://health-connexion.com/body/katch-mcardle-formula.asp

 

[jackthegripper2]

Gonna take it up to 3500 which isnt a lot but I dont mind a slow gains as long as there lean!
The body mass calculator is BS says im about 30% which is considered Obese.

Original Cals were from MyFitnessPal App
got me wondering now

 

[weighted chinup]

Gonna take it up to 3500 which isnt a lot but I dont mind a slow gains as long as there lean!
The body mass calculator is BS says im about 30% which is considered Obese.

Original Cals were from MyFitnessPal App
got me wondering now

Yeah BMI falls apart very easily when dealing with athletes, bb'ers, basically anyone who lifts weights lol.

I used Katch-McArdle, although there are a few other formulas out there for determining BMR and with that you can find out TDEE / Maintenance. I used Katch-McArdle because it is the most accurate assuming you have a decent idea of what your BF percentage is. It always held up very well for me, but of course since these are just estimates, adjustments might be necessary, so keep an eye on the scale.