Football diet help please

[Dsu22]

I'm 19 years old weigh about 195 pounds and I'm 6ft tall, I've been lifting since i was around 14 years old and have not taken anything other than protein shakes and creatine. My goal is to be as big and as strong as possible by August. oh yeah my Bf is around 12%

i have no idea about how to even start a proper diet, i was told my previous one was not very good at all, so yeah, could anybody give me a rough layout of what i should be eating through out the day? and how many meals?

thank you very much.

[T-MOS]

Did you read the stickies in here yet?

[Dsu22]

Did you read the stickies in here yet?

lol.......i looked at the diet thing and it showed me a 5 time a day thing....and was like 5800 calories

[Dsu22]

ill read through all of them first.

[T-MOS]

lol.......i looked at the diet thing and it showed me a 5 time a day thing....and was like 5800 calories

ok,well you need to spend some time in here and see if you will be able to incorporate some things in to make your diet better

like for me:
Breakfast is 8 egg whites, 2 whole eggs
8 oz of oatmeal

then 8-12 oz chicken breast
plain baked potato

then
8-12 oz steak
plain sweet potato

then 8-12 oz chicken breast
12oz brown rice

then 8-12 oz pasta
chicken breast

then 8 oz cottage cheese before bed

you get the idea???

[jamyjamjr]

ok,well you need to spend some time in here and see if you will be able to incorporate some things in to make your diet better

like for me:
Breakfast is 8 egg whites, 2 whole eggs
8 oz of oatmeal

then 8-12 oz chicken breast
plain baked potato

then
8-12 oz steak
plain sweet potato

then 8-12 oz chicken breast
12oz brown rice

then 8-12 oz pasta
chicken breast

then 8 oz cottage cheese before bed

you get the idea???

hey mos, we can tweak that.. lmao

[jamyjamjr]

http://forums.steroid.com/showthread.php?t=323516

watch the videos in this link, they'll give you a great idea of what your diet should look like

then do some math for me...
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once u have that, post up a new diet, we'll tweak it for you

[Dsu22]

http://forums.steroid.com/showthread.php?t=323516

watch the videos in this link, they'll give you a great idea of what your diet should look like

then do some math for me...
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once u have that, post up a new diet, we'll tweak it for you

ok thank you!, i will post the stuff later tonight i really appreciate your help!

[jamyjamjr]

np bud, thats what we're here for

[Dsu22]

Ok so this is ur equation
66 + ( 6.23 x 195 ) + ( 12.7 x 72 ) - ( 6.8 x 19 )
66 + 1214.85 + 914.4 - 129.2 = 2066.05
then i take that and multiply it by 1.55 and it comes to 3202 rounded to the nearest one
and from watching the videos I'm needing 1.5g or protein per pound of weight so that's 292g of protein. If i remember right 1g of protein is 4 calories so that's 1168 which means i need 898 calories of carbs and fat
the video implied that i would need 250-300 carbs for my activity level and is 250 carbs is 1000 calories i would be over by a little. and i think he said i didnt need to work about the grams of fat. but i cant remember for sure.
so anyway
292 grams of protein and 250 grams of carbs? i would do 6 meals a day so each meal would need a little under 50g of protein and just over 40g of carbs
i thought i remembered him saying he starts all his clients with 50/50 protein and carb diet. so all of this might be wrong idk

and after workouts i would be taking in simple carbs

so my day would maybee go like this....idk for sure lol

Meal One
egg whites, and some fruit or oatmeal

Meal Two
Skinless chicken breast and pasta

Meal three
steak and potatoes

Meal Four
fish fillet and rice

-workout-

Meal Five
Chicken again...because its amazing and simple carbs which idk if like candy is what he is talking about but like i would go honey or jam or something.

Meal Six
steak and a sweet potato


i have no idea what and of that stuff adds up to but I'm guessing I'm way over my carb limit, I'm going to need to look up how much protein is in each pound of meat and how many carbs are in each thing. but yeah idk, those videos were amazing though i learned ALOT from them and i thank you very much.

and hopefully you can decipher what that is up there and point me in the right direction lol

[T-MOS]

hey mos, we can tweak that.. lmao

oh believe me , I know !! if you saw what I am eating now during my bulk, you would probably be a little shocked....LOLOl

260 here I come !!!!!

To the OP (original Poster of this thread)

I will make sure PHATE gets in this thread to help you

[Dsu22]

oh believe me , I know !! if you saw what I am eating now during my bulk, you would probably be a little shocked....LOLOl

260 here I come !!!!!

To the OP (original Poster of this thread)

I will make sure PHATE gets in this thread to help you

Thanks!

[jamyjamjr]

Ok so this is ur equation
66 + ( 6.23 x 195 ) + ( 12.7 x 72 ) - ( 6.8 x 19 )
66 + 1214.85 + 914.4 - 129.2 = 2066.05
then i take that and multiply it by 1.55 and it comes to 3202 rounded to the nearest one
and from watching the videos I'm needing 1.5g or protein per pound of weight so that's 292g of protein. If i remember right 1g of protein is 4 calories so that's 1168 which means i need 898 calories of carbs and fat
the video implied that i would need 250-300 carbs for my activity level and is 250 carbs is 1000 calories i would be over by a little. and i think he said i didnt need to work about the grams of fat. but i cant remember for sure.
so anyway
292 grams of protein and 250 grams of carbs? i would do 6 meals a day so each meal would need a little under 50g of protein and just over 40g of carbs
i thought i remembered him saying he starts all his clients with 50/50 protein and carb diet. so all of this might be wrong idk

and after workouts i would be taking in simple carbs

so my day would maybee go like this....idk for sure lol

Meal One
egg whites, and some fruit or oatmeal

Meal Two
Skinless chicken breast and pasta

Meal three
steak and potatoes

Meal Four
fish fillet and rice

-workout-

Meal Five
Chicken again...because its amazing and simple carbs which idk if like candy is what he is talking about but like i would go honey or jam or something.

Meal Six
steak and a sweet potato


i have no idea what and of that stuff adds up to but I'm guessing I'm way over my carb limit, I'm going to need to look up how much protein is in each pound of meat and how many carbs are in each thing. but yeah idk, those videos were amazing though i learned ALOT from them and i thank you very much.

and hopefully you can decipher what that is up there and point me in the right direction lol

seems youve got the idea right, just make sure your macros meet your tdce the right way.... well done, i didn't have to spoon feed it to you..

phate would be the main guy to look at this situation.. if im not mistaken, he's your age and also a college athlete... hit him up

[Phate]

first off let me say that i'm very impressed by your attitude and approach to this, it will serve you very well in life, now let's get that diet in line

your TDEE was around 3200 and personally i like a diet based on the macro percentages of 40%pro/40%carbs/20%fat or there abouts, so that means that you need around

320g protein
320g carbs
70g of fat
this is calculated at MAINTAINENCE, so we'll adjust from here

first we need some specific goals though

do you want to bulk or cut? both can be done at the same time, but it's really better to focus on one or the other

[Dsu22]

first off let me say that i'm very impressed by your attitude and approach to this, it will serve you very well in life, now let's get that diet in line

your TDEE was around 3200 and personally i like a diet based on the macro percentages of 40%pro/40%carbs/20%fat or there abouts, so that means that you need around

320g protein
320g carbs
70g of fat
this is calculated at MAINTAINENCE, so we'll adjust from here

first we need some specific goals though

do you want to bulk or cut? both can be done at the same time, but it's really better to focus on one or the other

i would like to bulk, im trying to get bigger for this fall season. i will be doing a VERY excruciating workout this summer, 3 days a week, then i will be lifting on the other 4 days. i just need to be "bigger, faster, and stronger"

thank you very much for taking time to help me, i appreciate it very much!

[Phate]

i would like to bulk, im trying to get bigger for this fall season. i will be doing a VERY excruciating workout this summer, 3 days a week, then i will be lifting on the other 4 days. i just need to be "bigger, faster, and stronger"

thank you very much for taking time to help me, i appreciate it very much!

no problem, i would also post your training regimen in the workout section for critique as well

write down everything you eat tomorrow and post and we'll get started, this will give us a baseline on what you have readily available and your preferences on food

[Dsu22]

no problem, i would also post your training regimen in the workout section for critique as well

write down everything you eat tomorrow and post and we'll get started, this will give us a baseline on what you have readily available and your preferences on food

well, i'm kind of wanting to do this during the summer, because i cant really eat 6-8 meals a day while in school. but as for food preference, and whats available, I will buy anything, and i LOVE all kinds of food....except hummus .....YUCK

Im just trying to learn about Nutrition as much as possible

BUT i can probably eat 1 meal in the morning, 1 at lunch, and 3 after school....idk is that's good spacing or not.....

=\ sorry

But my training regimen for the summer is hard to explain, its Called p3 Performance plus, its for overall athletic enhancement there is a treadmill that is huge, with a harness they strap you to that we sprint on for a certain amount of time, sometimes at an incline. A lot of foot drills medicine ball over your head while jumping, strapped to a platform with bungee cords lol.....yeah idk, nobody has ever gone through it without throwing up, this will be my 3rd time through. its EXHAUSTING....the duration of the class is about an hour and a half.
I do a program used by Nebraska its called Bigger Faster Stronger for my lifting regimen, i might change to something else after i look around for a while.

I really hope this helps, i'm sorry if its not what you were asking, and if its not, ill try again lol.

Thank you, and i hope this helps

[reardbandit]

Mmmmmm chicken, egg whites, oatmeal, and protein shakes. The diet of champions! I wish I had more money to afford more beef, but is is so damm expensive I end up consuming mostly chicken for the lion's share of my protein.

Don't worry about the workout routine much. If your diet is on point, you could just do tire flips for 30 minutes every other day and get XBAWKS HUEG. Diet is key.

[Phate]

well, i'm kind of wanting to do this during the summer, because i cant really eat 6-8 meals a day while in school. but as for food preference, and whats available, I will buy anything, and i LOVE all kinds of food....except hummus .....YUCK

Im just trying to learn about Nutrition as much as possible

BUT i can probably eat 1 meal in the morning, 1 at lunch, and 3 after school....idk is that's good spacing or not.....
5 meals are better than 3, do what you can
=\ sorry

But my training regimen for the summer is hard to explain, its Called p3 Performance plus, its for overall athletic enhancement there is a treadmill that is huge, with a harness they strap you to that we sprint on for a certain amount of time, sometimes at an incline. A lot of foot drills medicine ball over your head while jumping, strapped to a platform with bungee cords lol.....yeah idk, nobody has ever gone through it without throwing up, this will be my 3rd time through. its EXHAUSTING....the duration of the class is about an hour and a half.
I do a program used by Nebraska its called Bigger Faster Stronger for my lifting regimen, i might change to something else after i look around for a while.
i know about the bigger, stronger faster regimen, personally i don't like it at all, but that's just me
I really hope this helps, i'm sorry if its not what you were asking, and if its not, ill try again lol.

Thank you, and i hope this helps

it's cool bro, we can still help you with your 5 meals if you like, your call

Mmmmmm chicken, egg whites, oatmeal, and protein shakes. The diet of champions! I wish I had more money to afford more beef, but is is so damm expensive I end up consuming mostly chicken for the lion's share of my protein.

Don't worry about the workout routine much. If your diet is on point, you could just do tire flips for 30 minutes every other day and get XBAWKS HUEG. Diet is key.

watch eating chicken as a primary source, your body can become allergic to things that you eat constantly for prolonged periods of time

[Dsu22]

it's cool bro, we can still help you with your 5 meals if you like, your call



watch eating chicken as a primary source, your body can become allergic to things that you eat constantly for prolonged periods of time

as the bigger faster and stronger thing goes, i don't like it much either, im not seeing very good gains from it. I'm wanting to switch, and tonight ill post what i ate throughout today....so far i have had eggs, yogurt, and an orange lol for breakfast
and im about to eat 2 cans of tuna with some pasta...im on lunch break from school at the moment.
i would love help with my 5 meals though, after tonight when ive posted them.
and im not opposed to eating the same thing everyday, how do they say?
"I eat to live, I don't live to eat"?

but thank you guys, its awesome your willing to help, i appreciate it

[Dsu22]

well here they are lol.....not very good at all

Meal 1
Eggs yogurt, and an orange

Meal 2
2 Cans of tuna, and Pasta

Meal 3
left over Deer Steak, baked potato, and toast with honey on it....heard its good to have simple carbs after workout

Meal 4
more tuna lol and some cereal....didnt have anything else....other than ramen noodle lol

Meal 5
Tacos.....meat lettuce, tortilla shell.....u know lol

so those are the 5...... not the best but until i get groceries....lol all i have

[reardbandit]

I did not know that about the allergy thing Phate, thank you. I need another source of protein that's cheap anyway, I get burned out on chicken and BBQ sauce all the time

[Phate]

well here they are lol.....not very good at all

Meal 1
Eggs yogurt, and an orange

Meal 2
2 Cans of tuna, and Pasta

Meal 3
left over Deer Steak, baked potato, and toast with honey on it....heard its good to have simple carbs after workout

Meal 4
more tuna lol and some cereal....didnt have anything else....other than ramen noodle lol

Meal 5
Tacos.....meat lettuce, tortilla shell.....u know lol

so those are the 5...... not the best but until i get groceries....lol all i have

yeah, this could use some serious work, how old are you? 19 right? do you buy your groceries or do your parents buy them, i'm trying to get a feel for your position so we can make the best of it

I did not know that about the allergy thing Phate, thank you. I need another source of protein that's cheap anyway, I get burned out on chicken and BBQ sauce all the time

lean beef(96/4), egg whites, turkey, pork tenderloin, london broil, sirloin, buffalo, most seafood(minus the fatty ones like eel)

[Jenseno9]

stop throwing out perfectly good egg yolks! Your trying to GAIN weight right?

[Phate]

stop throwing out perfectly good egg yolks! Your trying to GAIN weight right?

who are you talking to?

[jamyjamjr]

stop throwing out perfectly good egg yolks! Your trying to GAIN weight right?

yea, perfectly good, cholesterol rising, alterial clogging, egg yolk.....

eat all of that you possibly can


that's just shitty advice...

[Dsu22]

yeah, this could use some serious work, how old are you? 19 right? do you buy your groceries or do your parents buy them, i'm trying to get a feel for your position so we can make the best of it



lean beef(96/4), egg whites, turkey, pork tenderloin, london broil, sirloin, buffalo, most seafood(minus the fatty ones like eel)

we own cattle, so beef isn't a problem at all, and my parents buy the groceries, but i will buy anything that i need. I'm a senior in HS by the way.
But yeah we have ALOT of beef, Deer and Elk, but no chicken, not for much tuna, ALOT of fish....my dad is a ranked walleye fisherman lol. i will buy stuff like chicken, and tuna...and anything you suggest for carbs and fat.
we have a lot of fruit, Beef, Venison, Fish, honey ( i worked as a beekeeper lol) tons of eggs, oatmeal, potatoes, alot of fresh veggies other than Broccoli, idk if that helps at all...but that's some of the stuff we have. anything else ill be willing to buy myself. I dont have a lot of money though, so cheap suggestions would be nice! lol!

Thanks guys

[jamyjamjr]

we own cattle, so beef isn't a problem at all, and my parents buy the groceries, but i will buy anything that i need. I'm a senior in HS by the way.
But yeah we have ALOT of beef, Deer and Elk, but no chicken, not for much tuna, ALOT of fish....my dad is a ranked walleye fisherman lol. i will buy stuff like chicken, and tuna...and anything you suggest for carbs and fat.
we have a lot of fruit, Beef, Venison, Fish, honey ( i worked as a beekeeper lol) tons of eggs, oatmeal, potatoes, alot of fresh veggies other than Broccoli, idk if that helps at all...but that's some of the stuff we have. anything else ill be willing to buy myself. I dont have a lot of money though, so cheap suggestions would be nice! lol!

Thanks guys

sounds like a body buildiers diet heaven... can i come over for dinner????

[Dsu22]

sounds like a body buildiers diet heaven... can i come over for dinner????

lol, fine by me

[Phate]

lol, fine by me

hell, we can all just meat up(pun), butcher a cow and have use some diet discussion over tbones, sounds like a plan

[Dsu22]

hell, we can all just meat up(pun), butcher a cow and have use some diet discussion over tbones, sounds like a plan

lol, i'll start the grill i guess we will have a party!
what would be good for carbs? like sweet potatoes or what?

[jamyjamjr]

lol, i'll start the grill i guess we will have a party!
what would be good for carbs? like sweet potatoes or what?

sweet potatos, yams, oat meal (my fav)

[Phate]

sweet potatos, yams, oat meal (my fav)

wrap the sweet potatos in foil and grill those bitches along side the steaks, um um good

[Rugger02]

Here's a list that I came across a while back that I've modified a little that should help you when it comes time to plug different foods into different times of the day. Also listed is their major nutrient per serving.


Protein (any time of day)

Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams
Protein Powders (Pure powders, nothing added)
20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post) Caseinate (before bed)


6g protein PER large egg (To equal 3.5oz of meat, you'd need 8-9 eggs)



Carbs

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams


Anytime Acceptable!

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST


Anytime during the day AS LONG AS you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams

Filler or “FREE” food to be used anytime to counteract hunger

Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams

[Dsu22]

Here's a list that I came across a while back that I've modified a little that should help you when it comes time to plug different foods into different times of the day. Also listed is their major nutrient per serving.


Protein (any time of day)

Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams
Protein Powders (Pure powders, nothing added)
20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post) Caseinate (before bed)


6g protein PER large egg (To equal 3.5oz of meat, you'd need 8-9 eggs)



Carbs

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams


Anytime Acceptable!

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST


Anytime during the day AS LONG AS you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams

Filler or “FREE” food to be used anytime to counteract hunger

Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams

WOW, thanks! this will Definitely help!

[Dsu22]

wrap the sweet potatos in foil and grill those bitches along side the steaks, um um good

That sounds really good lol, ill try it! THANKS!

[Dsu22]

sweet potatos, yams, oat meal (my fav)

Thanks!

[Dsu22]

I would like to thank all of you guys, u have made this SOOOO much easier. Im very happy i found this website, and for now on when i have any questions im coming back here lol.

I think i now have a good idea on what i should eat through out the day. and im sticking with the 3200 calorie 40 40 20 like you said phate.

but THANKS SO MUCH!...now all i have to do it get big....lol

[jamyjamjr]

keep us posted...

[Dsu22]

will do!