dack

Cheers for the reply Liam, stats and goals below. Currently about 24% BF, looking to get under 20%. not doing any CV at the moment, heavy weights 4 times per week, 2 split system.

I've uploaded spreadsheet as HTML to http://pauldack.co.uk/diet/template.htm

01 April 2008	Kg	%	Total Lbs	St	Lbs				Harris-Benedict	Katch-McArdle			Activity Factor
Weight	114		252	18	0		Mon	70%	2,483	2,437			Sedentary (little or no exercise, desk job)	1.2
Body Fat	27	24%	60	4	4		Tue	70%	2,483	2,437			Lightly active (light exercise/sports 1-3 days/wk)	1.375
Lean Mass	87		192	13	10		Wed	70%	2,483	2,437			Mod. active (moderate exercise/sports 3-5 days/wk)	1.55
Height	182						Thu	100%	3,547	3,482			Very active (hard exercise/sports 6-7 days/wk)	1.725
Age	37						Fri	70%	2,483	2,437			Extr. Active (hard daily exercise/sports & physical job or	1.9
							Sat	100%	3,547	3,482			Use this one	1.55
Goal	Kg	%	Total Lbs	St	Lbs		Sun	100%	3,547	3,482
Weight	109		240	17	2		Weekly Total		20,573	20,195
Body Fat	22	20%	48	3	6		Weekly TDEE		24,829	24,374
Lean Mass	87	0%	192	13	10		Weekly Diff		4,256	4,178
							1 Lb per week		3500
			Ratio
Harris-Benedict	Kcal		40%	50%	10%	100%
TDEE	BMR	TDEE	Protein	Carbs	Fat
70%		2,483	248	310	28
75%		2,660	266	333	30
80%		2,838	284	355	32
85%		2,714	271	339	30
90%		3,192	319	399	35
100%	2,288	3,547	355	443	39
120%		4,256	426	532	47
			Ratio
Katch-McArdle	Kcal		40%	50%	10%	100%
TDEE	BMR	TDEE	Protein	Carbs	Fat
70%		2,437	244	305	27
75%		2,611	261	326	29
80%		2,786	279	348	31
85%		2,664	266	333	30
90%		3,134	313	392	35
100%	2,246	3,482	348	435	39
120%		4,178	418	522	46