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How to manage calories on training and rest days?

Hey everyone. Currently on a bulk eating about 250 calories above maintenance according to the TDEE calculator in the sticky on this forum. Im on a full body routine 3x a week so the TDEE calculator factored that in. I realize my expenditure will be lower on rest days, so I'm thinking it makes sense to decrease calories on rest days and increase on training days (but still maintain 250 cal surplus each day). The only issue is that I'm not sure how to go about calculating my TDEE for training and rest days in order to maintain the same surplus of 250 calories each day. Any suggestions? Thanks!

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Will this diet work for me? - Full breakdown (stats and macros)

About me:

26 years old - Caucasian Male
6'1 - 204lbs - 24% body fat - 156lb lean

I would say my body type is extreme skinny fat. Skinny everywhere but the midsection. I was morbidly obese growing up, dropped 60lbs too quickly when I was 19 (excessive cardio, undereating) and now I've been flabby ever since.

Finally started weight training consistently. Had to get over the fear of not knowing what I'm doing and looking foolish at the gym. Now I'm there 90m a day 4-5 days a week minimum. Push, Pull, Legs is the split I'm operating under.

Anyways, my goal here is to strip away fat and preserve lean mass. I think I can actually gain a little muscle while I'm cutting fat because I'm new to weight lifting, and putting in serious work.

I want to get down to 175lbs / roughly 10% BF.

Here is the breakdown of the diet I've thrown together for myself this week. Plan to stick closely to the model for a while. Please share any advice or help you can offer. Thanks.



9am - (2)Oikos Triple Zero Greek Yogurts
30g protein - 30g carbs - 0g fat - 240cal

11:30am - Whey Protein
45g protein - 12g carbs - 4g fat - 255cal

2pm - Lemon Garlic Slow Cooker Chicken Breast, Rice, Veggies and Kombucha
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies: 4g protein - 12g carbs - 50cal
Kombucha: 16g carbs - 60cal
48g protein - 68g carbs - 4.5g fat - 490cal

5:30pm - Fajita Seasoned Slow Cooker Chicken Breast w/ Onions and Peppers, Rice
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies (peppers and onions): Null
44g protein - 40g carbs - 4.5g fat - 380cal

7:30pm - Preworkout Drink
8:00pm - Intraworkout BCAAs
9:00pm - Intraworkout Whey Shake
30g protein - 8g carbs - 2.5g fat - 170cal

10pm - Jimmy Dean Egg Scramble Cup
24g protein - 2g carbs - 21g fat - 290cal


Rough Daily Estimate:
235g pro - 175g carbs - 36.5g fat - 1945cal
*Maintenance is 1956cal


I know I'm getting enough protein (exactly 1.5g per lb of lean mass), and I don't think I'm too low on carbs for a fat loss plan, but seems like I need a lot more healthy fats, probably at the expense of some of the protein?

Would some omega oils be sufficient to add in and equal things out, provided I cut out some of the protein?

Thanks again guys.

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Macro help

Hey everyone I’m currently eating 220 g of carbs 180 g of protein and 67 g of fat per day I’m tracking my macros I’m having a hard time filling these numbers appropriately can anyone help me or give me some advice on what to eat to equal these macros ?

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Food Faceoff: Pies Tarts Flan Semis

Below are the top voted Pies, Tarts and Flan of the week receiving 9 or more votes and in order of most votes.


Please up to 6 for the Finals tomorrow:



Strawberry Pop Tart

Apple Crisp

Coconut Creme Pie

Derby Pie

Bacon & Egg Pie

Banana Creme Pie

Chocolate Tarts

Lemon Meringue

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Creating a diet plan/grocery list

Hey guys for the past two years or so, I've been in and out of fitness mainly unable to eat due to living in dorms. And my attempts to do research and teach myself hasn't worked out that well. Anyway I'll start with listing my personal info and macros:
Current weight: 160lbs | Age: 20 | Body Fat %: 12| Height: 5'11 | TDEE: 2427
Daily Calories: 2929 | Proteins: 220g| Fats: 65g | Carbs: 366g

As far as my goal, I'd like to get around 180lbs. I'm not sure what percent body fat but at the moment I'm not too worried about it. Also, I lift for the physical look and not to lift big boy weights but, it's something I'd like to focus on after I learn the basics of building a diet and see some real progress. I'm not sure if I can post my workout plan because of the thread rules or anything but, to summarize its a 6 day PPL split made for linear progression. I want to ask some program questions but, I'll probably save it for later.

If I could get a mock up diet for these macros or if someone could point me in the right direction. I work 8-4 on Monday through Friday so I'd have to meal prep for the sake of ease as I'm also a student. (semester is about to end though) Any help is appreciated and I'll answer any questions if I missed anything.

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Fury vs Wilder
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