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  1. #1
    Registered User amfurr90's Avatar
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    Question Calculating macros using TDEE

    Hey guys,

    New to the forum, if this is in the wrong place let me know and it won't happen again. But I'm gonna get straight to the point.

    I've been training consistently with different training methods and programs over the past 2 years. I have never had an issue developing a 6 pack and shredding fat. However, I can not seem to build the muscle I'm reaching for. I'm 30 years old, 5' 10" , currently 165 lbs and roughly 19%BF. I've been much lower BF% but this is not currently my goal.

    I've tried every macro formula out there, and I've followed them very strictly, with very little muscle gain. I know what the issue is, it's lack of calories. My problem is that I work a very active job and burn an ass load of calories daily. My TDEE in a 24 hour cycle is averaging 3600 calories (fitbit charge 3). How do I build my macro diet with just this number?

    Thanks in advance and apologies if this is a dumb question,

    Aaron.
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  2. #2
    All Star faithbrah's Avatar
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    eat calorie dense foods for easy calories

    regarding your "macro formulas" and strictly following them, read this: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001
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    Registered User CommitmentRulz's Avatar
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    Peanut butter. Pizza. Cheese burgers. dried fruit. Granola. You're welcome ;-)

    After 2 years of regular lifting, what do you squat, bench, deadlift?
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    Registered User amfurr90's Avatar
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    Originally Posted by CommitmentRulz View Post
    Peanut butter. Pizza. Cheese burgers. dried fruit. Granola. You're welcome ;-)

    After 2 years of regular lifting, what do you squat, bench, deadlift?

    Squat: 185
    Bench: 160
    Deadlift: 305

    And thanks for suggestions.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by amfurr90 View Post
    Squat: 185
    Bench: 160
    Deadlift: 305

    And thanks for suggestions.
    I'd revisit your training program and also revisit your diet. At 5-10 and 165 @ 19% I'm guessing you lack muscle
    If you don't get what you want you didn't want it bad enough

    Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.
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  6. #6
    Registered User amfurr90's Avatar
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    So I've read the stickies, and I've read a few different articles, but I'm still confused a bit (sorry typically not this dull)...

    I want to break this down maybe someone can/will help me:

    Calories burned during the training week is 3812 calories. Im trying to add muscle mass, so I have added 15% to this number and I ended up with 4383.57.

    So what I got was:

    1.15g of protein per LBM = 148.81 ×4(CALORIES) =595.24

    .35g of fat per LBM = 45.29 ×9(CALORIES) = 407.61

    I added these 2 numbers together and got 1002.85 calories.

    I subtracted this from my total calories needed to bulk 4383.57 - 1002.85 = 3380.72

    This is where my confusion begins. 3380.72 ÷ 4(calories) = 845.18g.

    This number of carbs seems ridiculously high and hoping someone can steer me in the correct direction.

    Thanks again,

    Aaron Furr
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    All Star faithbrah's Avatar
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    they're literally minimums, you can eat more protein and fat. also are you sure you need 3800 calories to maintain? if you got the numbers from a fitbit, don't jump right into that because it may be greatly overestimated
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    Have you been eating the amount suggested by your fitbit WHILE tracking your weight for a period of time? As already mentioned, its highly unlikely (not impossible) that that measurement is highly inaccurate. To actually nail down your TDEE, it's all trial and error while tracking a reasonable amount of intake, relative to your goals, over a period of time.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

    *Health and Wellness Coach and Coordinator for all United Bank Branches of Alabama
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