10% would be better.

First check your BMR (google this). After getting BMR, add 500 cals per hour of intense exercise. Once you do that, it will be closest to true TDEE.

From there, remove 500-700 cals in order to achieve 1.5-2 lbs of fat loss per week.

Googled a bmr calculator. It doesn't use bf %?

Entered
Height 5'5"
Weight 170 lbs
Age 21
Gender male

Got a bmr of 1807.

That is correct. Now, add 500 cals per hour of intense exercise, then subtract 500-700 cals from that, and you have your rough total calories needed for a cut.



EDIT:

Do not forget that these BMR calculators vary. However, the variance is usually within 100 cals either way. Let your body be your guide. If you are losing too much fat too quickly, increase calories. If you are not losing anything after 1-2 weeks, reduce calories further.

This post was edited by SKCRaynor on Mar 13 2016 07:44pm

will begin this week.

I was wondering on your lifting routine what 80% of weight means. Is that 80% of max, then drop to 60%, then 40%, then 20%?



So if my max bench is 225,

I'd do:
- warmup -- (no idea what weight or how many reps for warm up)
- 80% max -- 185 lbs AMRAP
- 60% max -- 135 lbs AMRAP
- 40% max -- 90 lbs AMRAP
- 20% max -- 45 lbs AMRAP

Also after you fail, how many forced reps should you do?

Alright so I never got the body fat calipers, but I do know that I am over 15% body fat. I am estimating 25% ish.

I do need to test it out, but I know for a fact it's over 25% so I went ahead and started that cutting routine / diet today. I didn't have a spotter so I just went until I knew I couldn't get the next rep.

I made a thread to keep track of my cutting, can you take a look at my day 1 and see if I did this correctly?
http://forums.d2jsp.org/topic.php?t=74123670&f=60

On the 21's do you use the same weight every time? By the time I got to the 21's I could barely do the 40 lb bar and had to lower to 30 lbs for the 4th and 5th set of 21's.

Also this workout was one of the hardest things I have done in a long time. My muscles don't have that great of endurance I can tell because I always do low reps and I haven't done any sort of cardio in forever so this workout kicked my ass.

It took me roughly 2 hours to complete the entire thing.

I have the MyMacros app and I put it my weight / height / age / etc and that I was doing agressive workouts 5-7 days per week and that is how I got the 1950 calories / day.

Your method would have had 1790 bmr + 2hours * 500 calories = 2790 calories - (500 to 700, i'd take 700 because my metabolism is slow) = 2,090 calories which is 140 from what the app told me that I track my food on and with my slow metabolism I figured I will try out the 1950 and see how it does.

Yes, 80% of max, and yes that is correct.

As far as forced reps go, let your body be your guide. Whatever you can handle, in a reasonable manner. 1-2 is usually fine.

Everything looks good so far. With regards to macros, you may have to eat more given the very difficult workouts you are doing (muscularly). At minimum, eat the 1950 cals, PLUS add a 40-50g protein shake PWO at a minimum.

er I mean I know for a fact my bf is over 15% not over 25%

Yeah currently I have been eating close to 2,000-2,100 calories and between 170 - 200 g of protein. That's the past 3 days though.

So this routine is 7 days / week. What happens if I can't make it to the gym one day? Like yesterday my gym was closed for some reason so I didn't get to do Legs/Shoulders.

Do I do legs/shoulders today or continue onto the next day today?

edit: btw I appreciate all the help you have provided over the past few weeks.

This post was edited by spt_94 on Mar 18 2016 12:17pm

raynor, im scared....

got MRI report back finally, had MRI 2 weeks ago
my shoulder thats been in pain for over 2 years now, and the pain finally got bad enough around 6 or 7 months ago to where i had to stop lifting

i posted in this thread a bit ago about it

MRI report says
small intraosseous cryst within the posterior aspect of the humeral head
and minimal supraspinatus tendinopathy


any chance its cancerous? any chance physical therapy can be used to treat it and the cyst would disappear?
what does the 2nd part about "minimal supraspinatus tendinopathy" mean?

report says " the supraspinatus tendon shows minimal increased signal within the distal fibers compativle with tendinopathy"

and what does this mean? "the anterior inferior labrum is slightly ill-defined showing intermediate signal. no areas of fluid signal intensity are seen."

that mean the labrum is slightly damaged? and not enough signal? no clue what it means


Thank you!

This post was edited by noob_whacker on Mar 18 2016 04:17pm