Hello, my name is Pablo. I am looking to get really lean and build some muscle either during or after the leaning down process.
Stats:
Gender: Male
Height: 5'11"
Weight: 180lbs
Age: 28
Work Out Days Per Week: 4(I burn about 400-600 calories during my 50-60min workouts)
When I punch this in to the calculator on the meal plan page it gives me the following results:
BMR At Rest: 1898
BMR In Motion: 2942
I know in Scott's Meal Plan video he says to add them up and devide by 2 to get your maintenance which would leave me at 2420cals per day.
My confusion is that when I punch numbers in to the Macro section of the calculator at 18%bf, 1g of protein, .35g of fat and for "Rapid Fat Loss" it tells me I need to eat 2443cals which is above my maintenance by 23 calories.
Macros From Calculator:
Protein: 148
Fat:52
Carbs: 346
By the way, I use a polar heart rate sensor and app to track my calories burned. I know it isn't 100% accurate but it is indeed the most accurate you can get.
Here are my questions:
1) Is this what I should eat everyday to stay the same? If I wanted to lose fat can I simply lower my cals per day to 2100(320cal deficit)?
2) On the days I work out, should I be eating more? If I burn 600 calories during my workout should I eat some of that back?
3) On the days I don't work out should I be eating less?
Thanks so much for you help guys. My final goal is to be around 9-11% body fat and build some really nice lean muscle. I would say right now I am between 15-20% body fat. I am pretty thin and dont have to flex to hard at all to see abs but if I relax I still have a nice little tummy showing which looks even worse because of the way I stand with my lower back arched forward so much.