Adarq.org

Right about rounding. Your try-and-catch method is the best way to estimate your 'base' TDEE. So after some time of cutting with your numbers it seems that you are about 200kcals off ( rounding again ). That can be fixed either by cutting 200 more as you do or by adjusting BMR.
The exrx seems overcalculating for sure, i will use 2300 for no-workout days , 2600 for gym days and 3000 for full court bball days for now and report back after a few weeks.

I would be very interested to hear your thoughts/methods on BMR & TDEE calculation.
There is a relevant thread here : http://www.adarq.org/nutrition-supplementation/exrx-calorie-requirement-calculator/

Raptor : I don't relax at the bottom, i do reset at each rep but that's on the top. My reps still look a bit 'stiff' or 'mechanical', as i have to think each cue of this new form at each rep, movement looks and feels not natural and smooth at all. That will come over time, for now i am just trying to make sure i got it down right.
Lance : Right, I totally forgot the weight over heels cue. 
Thanks!

^I don't know , i don't want to ruin my push-pull balance, ive got horizontal push-pull on day 1 and vertical on day 3. Plus i like some arms isolation work on day 2.
My current plan about chins is when i reach repeatable 25 reps ( recently PRed 24 ) to switch to either weighted chins OR BW pullups , leaning towards the latter. Also i am seriously thinking of replacing day 1's machine rows with bent over DB rows.
Thanks anyway!

Edit:
Yesterday's diet analysis:
Expenditure : ~2300?
Income : 2000,
Goal was -500 , achieved -300 but i had 2500 TDEE in mind from exrx calculator, still not sure what to use.

---

3 November 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : none!

Lance's 3-set-progress template - workout #1

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Very nice.

PUSH PRESS:
STANDING OHP:
5@88 lbs
5@88 lbs
5@88 lbs
-Didn't do push-press for quad recovery, no knee extensions.

DEAD HANG CHINUPS:
9@Bodyweight ( -2 reps )
7@Bodyweight ( same )
6@Bodyweight ( same )
Total = 22 ( -2 reps )
-Weak today.

-IT band foam rolling.
-Stretching.

Today was a mix of day2-day3 of new template , because i didn't want to skip RDLs for this week ( was day 3 on previous template ). Picking it as planned from Monday.
Good news: Quad feels better than ever from initial injury. No bugging at all. Will still rest it/recover it until next Monday ( total 10 days ) and then ease back to squatting , see how it goes.

that gives me a baseline of 3721, which seems really high.

new thread.

Good idea! 

http://www.adarq.org/nutrition-supplementation/exrx-calorie-requirement-calculator/

Next question:

I was going through those Total Daily Energy Expenditure calculators and articles and i think i was mistaken , AGAIN!!!     
I was using 2000Kcals as my daily expenditure base ( BMR + 100kcals ) but it seems that it is a serious underestimation.
My average day ( which includes 10-12 hrs of light activity , aka computer work, driving, doing housework etc ) TDEE seems to be more realistically at around 2400-2500 kcals.
I will use this as a base from now on , adding the extra activity as i did ( e.g. weights , bball etc ).
The most convenient TDEE calculator i found is on exrx , considers bf% and all activities : http://www.exrx.net/Calculators/CalRequire.html

Any objections?

Awesome stuff Lance!!!!!

   +   

^ You are both very convincing and i know that you have studied your shit very well about that subject.
I will switch my plan to a plain cut and see what happens, I will use a 20% deficit.
Thanks a lot both!