So I'm currently deployed overseas and it' been hard to follow a strict meal plan, but I'm trying to figure out how to calculate my bmr and rmr so I can get the proper nutrition . I' trying to maintain my 176 bs weight but add muscle at the same time. Any advice is greatly appreciated thank you. Also I'm 30 years old and I'm a vehicle mechanic so I move around all day and then go to the gym 6 days a week.

Hey @Timannis87. Have you used the calculator on the @mealplan page? That will give you an estimation of your BMR and BMR in motion and some macros to aim for. If you want to maintain your weight, it will be tough to add muscle as well, because unless you're a newbie or have a lot of excess body fat it's pretty tough to add muscle and lose fat (which would make your weight stay the same).

If you want to build some muscle, I would just go about 100-200 calories above your BMR in motion for a very small surplus. It means your weight will probably go up a little bit, but it shouldn't be a huge amount with a small surplus like that.

Thanks scott. Yeah I would say I'm still a newbie as far as working out. But I used the calculator and it said I should eat about 3133 calories a day, my bmr in motion was 2886. I attached what the calculator came up with for my intake everyday. Let me know what you think please.

3133 calories to gain weight isn't a surprise, that sounds about right to me. We just need to adjust your macros a little bit. Personally, I suggest aiming for a lower carb diet even when bulking because that will help you keep the gains lean. It doesn't have to be crazy low on your workout days, but probably not at the 500g mark either.

What do you think about boosting the protein and fat and lowering the carbs? Maybe these numbers for example?

Protein: 210g (840 Calories)

Carbs: 320g (1280 Calories)

Fat: 110g (990 Calories)

Total Calories = 3110

Yeah those look good. I will try that out and see how it goes. I appreciate the help. The hardest part here overseas is that we don' know the schedule of meals the air force puts out daily.

Awesome. Yeah I can understand that it must be difficult. Do the best you can with what you have at your disposal - I'm guessing you are getting pretty nutritious food from the air force at least.

For the most part they have nutrious food. Lol.some days not so much. But I'm definitely trying to do my best. Don' got much long over here so then when I get home I can really meal plan then. But definitely appreciate the help. Your videos on how to do evrything properly and this program will help get me to where I want to be and the stay there

Well.. at least it is mostly good options.. and not mostly bad options haha. @Timannis87 you are very welcome though bro! I am here to help 😊 But the real thanks goes to you. Thank YOU for serving!

You're welcome scott. And to be honest this push, pull, legs 12 week workout is intense. Did that tabata hit training and damn that was rough, but it is just what I have needed. Thanks for all the help and support.

so i just finished watching scott's video were he explains how to find macros and it was really help full. https://www.youtube.com/watch?v=hZjxWqwoWTg but in this video it talks about how you need to find your average bmr by adding both your in motion and in rest bmr then divide by 2. and then whatever you get you can either add ro subtract calories depending on your goals. But in this video https://www.youtube.com/watch?v=GtYj5TeKaGo&t=693s scott dosent do that he dust adds or subtract from both inmotion and rest bmr. Which one should i do

@wntgainz if your goal is bulking, definitely go off that most recent video. If your goal is weight loss, it might be OK to start from your average. But that would be a number you can eat everyday, and you wouldn't have to change it between workout days and rest days like I talk about in the that video from last year. Because it's about total calories consumed for the week. How you split that up between the days is up to you, as long as you get the same total deficit at the end of the week. Make sense?

so my bmr at rest is 1944.21 and in motion its 3013.53 so my average is 2478.87. And i am trying to bulk so in workout days i should eat 3013.53 or do i add 250 or 500 to that number? And when i dont workout its ok to eat at my averge am i right. cause as of right know i am eating 3210cal, and my macros are around 245.9 grams of protien, 304.8 grams of carbs and 78.3 grams of fat.

Well your current macros and calories sound good - that should have you in a surplus to build muscle and the macros are well set-up. What results have you been seeing with this @mealplan? Maybe you need a slightly higher surplus than 200 calories?

And on your off days, you can maybe eat a little less, so aiming for your average would be a good idea, yes. But even that might be too low.. you might want to be eating more like 2700 or 2800 calories to stay in a surplus on your off days.