Hey raynor, if my bmr is 2200 and I work out 5 x a week, making my daily calorie numbers 3400 according to http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

but now i want to cut, how much would i lower the calories?

Lower them by 500 on workout days and 800 on non-workout days

Hey Raynor, my calorie intake based on weight says 2100 cal, I am looking to cut.

What should I be intaking and do you have a meal plan?

I'm a little guy and ectomorph

Is the 2100 calories based on just BMR? Or is that including exercise?

just BMR

Gym however is 4x per week

How much do you do at the gym in terms of total time and effort? IE: 30 minutes of INTENSE strength training and 20 minutes of HIIT cardio

20 mins HITT cardio 40 minutes weight training, solid effort but not intense haha.

Hey raynor I need some advice

At work we get tested on our bmi, cholesterol, bf% and blood pressure. The better you test the better your discount card will be. Platinum is the highest and you get a 30% discount card so I want that haha. Alternatively bronze is the lowest and you get a 22% (base is 20) so it's still better although I want platinum. Last year only 1 person got platinum and a few guys who work out got gold due to their cholesterol levels. So what should I be doing/eating to get my levels as close to perfect as I can? Testing is in February so I have a while to get this all in check. I'm 5 11 and 165 lbs or around there haven't weighed myself in a while. Here's my most recent pic:

That sounds to be around 500-600 cals worth of exercise.

Anyway, that would mean, take your BMR + your 500-600 cals of exercise and then eat approx 500-600 less than that per day (on workout days)

on non-workout days you will want to consume 500-600 less than your BMR by itself.

Well first of all, BMI is total BS. Any institution that measures BMI is daft. A pro bodybuilder at 6% BF and extreme muscularity would be considered morbidly obese on any BMI scale. I can't help you with BMI.

As far as cholestrol levels go, eat more unsaturated fats (ie: olive oil, avocados, fish oil, etc) and eat less saturated fats. Try to keep a 2:1 or better ratio of unsaturated fats to saturated fats. Also take in at LEAST 60g of total fat per day.

As far as BF% goes, you simply need to cut in order to work that out. That means take in approx 500-600 cals less than you burn per day (that includes BMR cals + exercise cals).

As far as blood pressure goes - reduce your sodium intake to no more than 2,500 mg per day and also make sure to take in 2x potassium to 1x sodium. If you consume 2,000 mg sodium per day, take 4,000mg potassium. In addition to this, drink at LEAST 1.5 gals of water per day.


that should cover it!


edit:

you also have a good physique so far, keep up the good work!

This post was edited by SKCRaynor on Dec 17 2011 02:12am