T-Dawg Diet-Does This Look Right?

Bigger Stronger Leaner Competitive Bodybuilding
1

How’s it going?

I am trying to lose weight and Im following the T-dawg diet and this
is what I come up with. Please let me know if I am on the right track.

Height: 5’9"
Weight 217 lbs
Body Fat %: approx 29%

217 X 15 = 3255 cals a day to maintain current weight
3255 - 500 = 2755 cals a day to lose

Training Days
300g X 4 = 1200 Cals a day from Protein
100g X 4 = 400 Cals a day from carbs
288g X 4 = 1152 Cals a day from fat

Total: 2752 Cals

Non training Days
300g X 4 = 1200 Cals a day from Protein
70g X 4 = 280 Cals a day from carbs
318g X 4 = 1275 Cals a day from fat

Total: 2755

Let me know if I am correct in my calculations

The Fat seems to be very high…

Thanks

Chivas989

2

Look good and like a nice starting point for T-Dawg2 let us know how it goes.

3

Fat is too high because you should divide the number of calories desired by 9 instead of 4.

Fat has 9 calories per gram.

Protein and Carbs have 4.

That’s the problem.

Therefore 1275/9 = 141.6 grams of fat and not the 288 you had calculated.

4

Good catch on thwe fat I didnt even notice.

5

[quote]Chivas989 wrote:
Height: 5’9"
Weight 217 lbs
Body Fat %: approx 29%

217 X 15 = 3255 cals a day to maintain current weight
3255 - 500 = 2755 cals a day to lose

[/quote]

Ditto on the fat 9g thing.
I was told to calculate and use lean body mass instead of total weight when working the calories. Check with Shugs or the T-Dawg threads to make sure that’s the case, but it worked well for me.

6

How do I calculate lean body mass?

7

I just got out of a math exam, so maybe I can solve this conundrum… take your weight and subtract the % that is fat…

217*29%=about 63

217-63=154 lbs. of LBM, give or take.

There ya go.