I want to sanity check my calorie and protein math.
My current plan is to eat 1900 calories a day.
I lift 4 days a week, and on 2 non-lifting days I do treadmill. Sunday is a full rest day. Outside that, I mostly just walk around to class and don’t do much extra activity.
My main issue is protein. I’m vegetarian and hostel food is not very protein-friendly, so I rely heavily on whey. I take The Whole Truth Light Cocoa whey, 6 scoops a day, which for me comes out to about 866 calories and roughly 145 g protein.
So my logic right now is:
- total intake = 1900 calories
- whey alone = 866 calories
- actual food calories left = about 1034 calories
- protein from whey alone = about 145 g
My goal is a fairly aggressive cut, around a 600 calorie deficit on average, but I’m not fully sure whether my maintenance estimate and food setup make sense.
What I want checked is:
- Does 1900 calories sound reasonable for someone my size and activity level if the goal is a cut?
- Is relying on 6 scoops of whey daily a bad idea from a calorie/protein perspective, assuming it’s the only practical way I can hit protein?
- Is 145 g protein enough for me at 84 kg while cutting?
- Does having only about 1000 calories left for actual food seem too low, or is that still workable if protein is already covered?
The total daily protein intake i aim for is about 160g, i estimate that ill be able to get around 15g from food, which is why im covering the rest through whey. I do not eat eggs
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1s7l2uo/im_a_19m_182_cm_84_kg_vegetarian_trying_to_cut/
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