Stats
5'4
222
BMR - 2105.46 x 1.3 (20 minutes cardio in morning w/ workout in afternoon. Other than that fairly sedentary.)
W/ multiplier = 2737
THIS PART IM UNSURE. Since I am blimp status, would going more than a 20% calorie deficiancy be helpfull? 25% or 30% without beggining to have negative effects?
2737 x .25 = 684
Calories for the day = 2053

Meal Plan

Breaky
0.5 cup dry Oatmeal + 2tsp Brown sugar + tsp cinnamon + 3 fish oil pills --- 8g fat, 26.5g carb, 6g pro. =202 cal.

Lunch
6oz Chicken breast + tablespoon peanut butter + sprinkle of ginger + green salad
with 1 stalk celery + 1 cup romaine lettuce + .25 cup green pepper + 1tbs EVOO ----- 34g fat, 12g carb, 57g pro. = 582 cal

Post Workout shake
2 scoop Whey + Half bannana + tbsp peanut butter --- 8g fat, 21g carb, 54pro= 372 cal

Dinner
.5 cup dry brown rice + 1 fried egg + 1 cup Broccoli + 2 pieces of WWbread + 3 Fish oil pills ----- 18g fat, 57g carb, 21g pro.= 474 cal

Last meal
Can of tuna + 2 peices of WW bread. ---- 3g fat, 25g carb, 45g pro= 307 cal
Total = 71g fat , 141.5g carb, 183g protein

All that adds up to 1937 calories. Leaving me enough room to cheat a wee bit, or if my measurments are off when making food.

My questions:

Is a 25 -30% calorie def. fine for my situation?

Does it matter when I eat carbs? For example the 2 peices of bread in my last meal.

30% is too much. 20% is enough for anyone.
no, it doesn't matter

It only really matters for your Post-Workout carbs. Also, pre-workout carbs will give you energy, so use as needed.

The whole BS thing about "NO CARBS AT NIGHT" is a bunch of shit. But the only time you actually SHOULD have them is within 30 mins after your workout.

so 6'2" 220 at 19 y/o male
times 1.375
=3k

so I should eat 2.5k per day basically?

also, what's your take on days I'm not lifting or even doing cardio.. eat a couple hundred less or something?

The BMR link in the OP is a good start for calculating calories (Harris Benedict Formula), but it tends to over- estimate, especially in the overweight.

For a more accurate answer, people should find their TDEE (Total Daily Energy Expenditure) using the Mifflin- St. Jeor method.

and on lift days, eat a bit more (especially more carbs) and on rest days, eat less (more fat, less carbs)

Meh accurate enough and I'm not overweight.
And isn't the multiplier adding the cals for lifting for you.. so you'd only have to subtract on rest days

the only bullshit part about this post is pre-workout carbs. rest of what was written is good.



x1.2 multiplier, -20%.

No, it's an averaging formula...it goes by your cycle (usually a 7 day week for most people)

it then divides that weekly number by 7 to give you your daily average. For best results, you'd have to find out the daily amount, by using TDEE and determining rest day intake vs. lift day intake



so....you're saying that carbs DONT give you energy? hrm...

when your glycemic stores have an expentancy of lasting 72hours of complete fasting? yep, there's no need for them.

there's no need to eat anything pre-workout. optimum would be 15hours fasting beforehand to allow full bloodwork into incoporated muscle groups during workouts, a.k.a leangains.

is this low rep range only for compounds or also isolation/accessory lifts? i assume the former?