I just have a pretty simple question, which I am assuming is correct, but wanted to verify. I am eating pretty clean:
Breakfast .. 2 whole eggs, 2 egg whites, salsa
1 pc Ezekiel Bread or 1 serving
Steel Cut Oats
Meal 2 Pure Protein 200 cal Bar
Meal 3 6 Oz chicken breast
1 Serving brown rice
Grilled asparagus or some veggie
Meal 4 Chicken breast or tuna or some fish
Grilled veggie, maybe some fruit
Meal 5 ON Casein , Blueberries & Cream
( My Desert)
And snack on 1-2 servings homemade nut mix
--- almonds , cashews, walnuts , bing cherries and cranberries.
My BMR is around 1950, I'm 44 and about 197lbs. I workout with weights 3-4 days, depending on the program, and run/sprints/cardio 3 days.
So the question ... If I lift and say 300 cal expenditure, so 1950 + 300 = 2250, to drop weight I eat 1850 / day at 40p/30c/30f macros, that is eating at the correct deficit of calories?
And cardio at 600 , would put me at 2150 cal's needed intake for that day? Thanks in advance for the help!!! Trying to get back to 12% or so bf from bulk, currently at about 17-18, was 13 before. Always learning...