When I started working out two years ago I was 240 lbs. My lowest weight was 170lbs as recently as last April, but I considered my self skinny-fat because my weight loss came through drastic calorie cuts (1200-1500 cals even on work out days) and cardio (4 miles three to four times a week in 45-50 mins.). After I got to 170 I never went into a maitenance phase and all the cortisol got to me. I binged often and stored fat on my tummy. I'm currently 190 lbs., but only a small percentage of this gain was lean mass.
Based on what I know about my self, I feel my BMR is roughly 2000 calories per day. I can lose weight at a stable pace, but if I eat like shit for any length of time Its definately noticable. I could be wrong, but based on my experience losing weight and counting calories, I feel like my metabolism is average at best.
Obviously on days I workout I try to get more cals per day, with as even macro ratio as possible. As far as supplements go, to combat the loss of muscle, I take BCAA caps in the morning/before bed, sip on VPX Synthesize and a few extra grams of leucine mixed in during my workout, and I take Flameout/CLA.
I try to get as much of my protein through whole foods as possible, but when I'm in a pinch I grab a Monster Milk RTD (45g protein/320 cals).
I can't expect people to draw many conclusions from my one day diet alone...so here goes todays diet. (I worked out Back and did a lil bit of Biceps/Forearms)
Half a monster milk RTD, a banana, 2 CLA caps - 290 cal (22g Protein)
Metabolic Drive Bar - 240 cal (20g protein)
Chicken Breast and a frozen veggie pack and 2 Flameout - 245 cals (25g Protein)
1 scoop Xtreme N.O. - 32 cals
1 scoop NO Synthesize w/Leucine - 82 cals (20g Protein)
Other Half of Monster milk RTD - 160 cals (23g Protein)
Dinner Post Workout
A pork chop sauted in olive oil, half of a giant sweet potato w/margerine & Cinnamon sugar, and about half a cup of canned corn and 2 Flameout. 575 cals (20-30g? Protein)
Night time snack
Apple w/BCAA Caps - 100 cals
Total Cals: 1700 - 1800 give or take
% from Protein: 30% give or take
Remember folks, I'm CUTTING. I try to get plenty of veggies/Protein and I'm NOT absolutely KILLING it in the gym. I'm only throwing in cardio twice a week at most. I'm really emphasizing on eating whole foods, taking the right supplements, and letting my metabolism do the work, instead of trying to overwork my self with cardio. I'm gonna try this for a solid month, and obviously take it day by day depending on how I feel. I'm only three days in and I still feel fine. If I ever feel over trained or fatigued I'll change things up.