Jamy and Eatrainrest: Round 2 Review

[Lifta]

Gentlemen,

Here are my stats and current diet. I believe I am missing about about 452 calories, so I wanted to get your suggestions on where to squeeze it in. Also attached is my NON WORKOUT DAYS diet. Please critique this as well. I am very thankful to you both, and everyone else for the fantastic advice and support I am receiving. You guys are awesome.

Here are my stats:
33 Years Old
6 feet tall (72 inches)
265 Pounds
30% body fat

My BMR:
370 + (21.6 x 86= 1857.6) = 2227.6
(Thank you Jamyjam for correcting my previous calculations)

Activity Number: I work a desk job but lift 5 days a week and do cardio 3 days a week, so I am assuming I am moderately active?: If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55: So I believe with Jamy’s new math it would be: 3452?

Work out day diet macros:

Meal 1 Calories Fat Carbs Protein
8 Egg Whites 128 0 0 32
2 Whole Eggs 142 10 0 12
Oatmeal (plain)(80g) 300 6 54 10

Meal 2 Calories Fat Carbs Protein
Chicken (1 breast) 150 5 0 27
Veggies 30 0 5 1

Meal 3 Calories Fat Carbs Protein
Salmon 272 12 0 41
Veggies 30 0 5 1

Pre-Workout Meal Calories Fat Carbs Protein
Oatmeal (plain)(80g) 300 6 54 10
10 Egg Whites 160 0 0 40


WORK OUT


PWO Calories Fat Carbs Protein
Whey Protein (2 Scoops) 240 4 6 46
Waxy Maize (2 scoops) 288 0 72 0

PPWO Calories Fat Carbs Protein
Tuna (2 tins) 200 4 2 44
Mayo (lite)(1tbs) 40 4.5 0 0

Meal 7 Calories Fat Carbs Protein
No Fat Cottage Cheese (1 1/2 cups) 240 0 15 45
Chicken (1 breast) 150 5 0 27

Meal 8 Calories Fat Carbs Protein
London Broil (6 ounces) 336 6 0 60


Totals: 3006 62.5 213 396


Here is my diet for days that I do not work out:

Meal 1 Calories Fat Carbs Protein
8 Egg Whites 128 0 0 32
2 Whole Eggs 142 10 0 12
Oatmeal (plain)(80g) 300 6 54 10

Meal 2 Calories Fat Carbs Protein
Chicken (1 breast) 150 5 0 27
Veggies 30 0 5 1

Meal 3 Calories Fat Carbs Protein
Salmon 272 12 0 41
Veggies 30 0 5 1

Meal 4 Calories Fat Carbs Protein
Chicken (1 breast) 80 0 5 15
Veggies 121 0 31 1

Meal 5 Calories Fat Carbs Protein
Tuna (2 tins) 200 4 2 44
Mayo (lite)(1tbs) 40 4.5 0 0

Meal 6 Calories Fat Carbs Protein
No Fat Cottage Cheese (1 1/2 cups) 240 0 15 45
Chicken (1 breast) 150 5 0 27

Meal 7 Calories Fat Carbs Protein
London Broil (6 ounces) 336 6 0 60


Totals: 2219 52.5 117 316


What are your thoughts fellas? And once I get this to a comfortable level, what should my plan of attack be? Do I want to reduce carbs by a certain amount every 2 weeks or so to cut down on body fat? Thank you!

[eatrainrest]

Gentlemen,

Here are my stats and current diet. I believe I am missing about about 452 calories, so I wanted to get your suggestions on where to squeeze it in. Also attached is my NON WORKOUT DAYS diet. Please critique this as well. I am very thankful to you both, and everyone else for the fantastic advice and support I am receiving. You guys are awesome.

Here are my stats:
33 Years Old
6 feet tall (72 inches)
265 Pounds
30% body fat

My BMR:
370 + (21.6 x 86= 1857.6) = 2227.6
(Thank you Jamyjam for correcting my previous calculations)

Activity Number: I work a desk job but lift 5 days a week and do cardio 3 days a week, so I am assuming I am moderately active?: If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55: So I believe with Jamy’s new math it would be: 3452?

Work out day diet macros:

Meal 1 Calories Fat Carbs Protein
8 Egg Whites 128 0 0 32
2 Whole Eggs 142 10 0 12
Oatmeal (plain)(80g) 300 6 54 10
yayyy good breakfast, although id stick to just 10 egg whites

Meal 2 Calories Fat Carbs Protein
Chicken (1 breast) 150 5 0 27
Veggies 30 0 5 1
good

Meal 3 Calories Fat Carbs Protein
Salmon 272 12 0 41
Veggies 30 0 5 1
good

Pre-Workout Meal Calories Fat Carbs Protein
Oatmeal (plain)(80g) 300 6 54 10
10 Egg Whites 160 0 0 40

this is wherfe you wnna switch up food sources and have something like 6 oz grilled chicken and 1 cup brown rice (theyll have very simliar macros to what you have now)

WORK OUT


PWO Calories Fat Carbs Protein
Whey Protein (2 Scoops) 240 4 6 46
Waxy Maize (2 scoops) 288 0 72 0
ok

PPWO Calories Fat Carbs Protein
Tuna (2 tins) 200 4 2 44
Mayo (lite)(1tbs) 40 4.5 0 0
id cut the mayo out, and have some kind of sweet potatoe or startchy carb 1.5 hours after initial PWO to replenish glycogen stores

Meal 7 Calories Fat Carbs Protein
No Fat Cottage Cheese (1 1/2 cups) 240 0 15 45
Chicken (1 breast) 150 5 0 27
good although you may want a leaner beef here to switch up prpotein sources liek london broil

Meal 8 Calories Fat Carbs Protein
London Broil (6 ounces) 336 6 0 60
oh there it is


Totals: 3006 62.5 213 396
ok if this is exactly what you have been eating than you need to play around with these numbers. personally, id start subtracting 300-500 from your current.. any other input guys?

Here is my diet for days that I do not work out:

Meal 1 Calories Fat Carbs Protein
8 Egg Whites 128 0 0 32
2 Whole Eggs 142 10 0 12
Oatmeal (plain)(80g) 300 6 54 10

Meal 2 Calories Fat Carbs Protein
Chicken (1 breast) 150 5 0 27
Veggies 30 0 5 1

Meal 3 Calories Fat Carbs Protein
Salmon 272 12 0 41
Veggies 30 0 5 1

Meal 4 Calories Fat Carbs Protein
Chicken (1 breast) 80 0 5 15
Veggies 121 0 31 1

Meal 5 Calories Fat Carbs Protein
Tuna (2 tins) 200 4 2 44
Mayo (lite)(1tbs) 40 4.5 0 0

Meal 6 Calories Fat Carbs Protein
No Fat Cottage Cheese (1 1/2 cups) 240 0 15 45
Chicken (1 breast) 150 5 0 27

Meal 7 Calories Fat Carbs Protein
London Broil (6 ounces) 336 6 0 60


Totals: 2219 52.5 117 316
i dont think its bad, id eat at your BMR on off days, then eat -300/500 cals from current diet on workout days.


What are your thoughts fellas? And once I get this to a comfortable level, what should my plan of attack be? Do I want to reduce carbs by a certain amount every 2 weeks or so to cut down on body fat? Thank you!

comments in bold

[Lifta]

"i dont think its bad, id eat at your BMR on off days, then eat -300/500 cals from current diet on workout days. "

eatrainrest: do you mean MINUS 300/500 calories from BMR on workout days? I am confused. If my BMR is 2227, that should be my intake on non work out days, correct? And you are saying eat 300 to 500 less on work out days? I think I am just reading that -300/500 wrong, and you meant +300/500 is that right?

That would put me at about 2500 to 2800 on work out days. The calculations that Jamy did said I had to eat at 3400? Should I stay around 2800 as a max on work out days or try to hit that 3400 range?

Sorry I am just getting brain fried right now lol.

[eatrainrest]

"i dont think its bad, id eat at your BMR on off days, then eat -300/500 cals from current diet on workout days. "

eatrainrest: do you mean MINUS 300/500 calories from BMR on workout days? I am confused. If my BMR is 2227, that should be my intake on non work out days, correct? And you are saying eat 300 to 500 less on work out days? I think I am just reading that -300/500 wrong, and you meant +300/500 is that right?

That would put me at about 2500 to 2800 on work out days. The calculations that Jamy did said I had to eat at 3400? Should I stay around 2800 as a max on work out days or try to hit that 3400 range?

Sorry I am just getting brain fried right now lol.

your confusing me lol, ALTHOUGH THAT IS YOUR BMR, it is not what you are CURRENTLY eating. yes the (-) was suposed to mean minus, sorry if it wasnt clear. to lose weight generally want to start at 300-500 cals a day, but i would only do on workout days for now and see how your body reacts. you do NOT want to subtract from your BMR, if you havent been eating at BMR. if you were eating at BMR, then yes you could subtract 300-500 cals a day from that number to lose but i say subtract those numbers from your current. take into consideration there is fault in that forumla. in my link it will explain, also read the first few lines in the link as they will give you a much better idea of what im talking about...

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[Lifta]

Ok I think I know what you mean. Eat my WORK OUT and NON WORK OUT diets as they are, then after a few weeks, lower my work out diet by 300/500 calories, and go from there, and continue to lower it after a few weeks each time until I hit the desired weight/BF%?

I read the post but I am not sure how to calculate because I know how much I spend doing cardio, but I don't know how much I burn doing a work out. I think my work out sucks but here is a copy of it if you want to guesstimate calories burned during it. And if you have criticism for it, I am all ears. I want to build muscle, and I am not sure if this is the proper work out for that:

A few answers to some of your questions:

how did you calculate your body fat? –I calculated my body fat by using the handheld body fat analyzer at my gym. I used it three times on different days (at the same time of day each time) and each time it said 30% body fat.

do you know how many calories you burn during cardio? –My cardio varies, but yesterday I did 20 mins on the elliptical with a heart rate of 130. I burned 206 calories in those 20 minutes so I would average between 200-300 calories burned in cardio 5x a week.

also what is your metabolism? can you gain/lose easily or you put on weight fast eating relatively low amounts of food? –I would classify myself an endomorph because I am so heavy, but I am not sure really. I used to be in shape when I was young and in the military so I don’t know if I am a true endomorph or just a fat and lazy mesomorph. I am betting more on the endomorph side.

i can guesstimate for you how many you burn during a workout given info such as time between sets, how long, what do you do, how many sets –I was actually hoping to get an established work out routine down, and I was hoping you guys would suggest a particular routine. I feel like I stumble through my work out trying to figure stuff out. I usually break about 2 minutes between sets. As it stands now, I do the following:

Mondays-Chest
Incline Barbell Bench:
2 warm up sets of 12x135 lbs
8x185 lbs
8x225 lbs
8x225 lbs

Flat Barbell Bench:
8x245 lbs
8x275 lbs
8x275 lbs

Decline Barbell Bench:
8x225 lbs
8x245 lbs
8x275 lbs

Incline Dumbbell Flyes:
10x60 lbs
8x70 lbs
8x80 lbs

20-30 minutes of cardio following work out

Tuesday-Back

Deadlifts:
2 warm up sets of 12x135
10x225
8x275
6x295
6x315
4x405

Bentover Barbell Rows:
10x185
8x225
8x245

Lat Pull Down (cable):
10x80 lbs
10x90 lbs
8x100 lbs

Wide Grip Pull Ups:
3 sets to failure

20-30 minutes of cardio following work out

Wednesday-Legs
Squat: I do squats below parallel if that makes any difference.
2 warm up sets of 10x135
10x225 lbs
10x225 lbs
8x245 lbs
8x275 lbs
4x315 lbs

Dumbbell Lunges:
10x40 lbs
8x50 lbs
6x60 lbs

Leg Extensions:
10x3/4 stack
8xstack
8xstack

Leg Curls:
10x3/4 stack
8xstack
8xstack

Calves:
Sitting Calf Raises: Machine where you sit on the machine and load plates onto a bar that rests on your knees.
20x90 lbs (2 plates)
20x115 (2.5 plates)
15x135 (3 plates)
8x180 (4 plates)

20-30 minutes of cardio following work out

Thursday-Shoulders
Barbell Military Press:
2 warm up sets of 95 lbs
10x135 lbs
10x175 lbs
8x225 lbs
6x225 lbs
4x245 lbs

Front Shoulder Raises: With EZ Curl bar
10x80 lbs
10x100 lbs
8x135 lbs

Side Shoulder Raises: With dumbbells
10x25 lbs
10x30 lbs
8x40 lbs

Dumbbell Shrugs:
10x90 lbs
10x100 lbs
10x110 lbs

20-30 minutes of cardio following work out

Friday-Arms
Barbell Curls:
2 warm up sets of 65 lbs
10x95 lbs
10x105 lbs
6x115 lbs
4x135 lbs

Preacher Curls: EZ Curl Bar
10x75 lbs
10x95 lbs
6x115 lbs

Seated Dumbbell Hammer Curls:
10x40 lbs
8x50 lbs
6x60 lbs

Dumbbell Concentration Curls: (This is done with elbow flat against the reverse or ‘flat’ side of the preacher curl stand)
10x30 lbs
8x35 lbs
6x40 lbs

EZ Bar Skullcrushers:
2 warm up sets of 75 lbs
10x90 lbs
10x110 lbs
8x115 lbs
8x125 lbs

Close Grip Barbell Flat Bench:
10x185
8x225 lbs
6x245 lbs

Rope Push Downs:
10xstack
10xstack
10xstack

Dips:
3 sets until failure

20-30 minutes of cardio following work out

[eatrainrest]

Ok I think I know what you mean. Eat my WORK OUT and NON WORK OUT diets as they are, then after a few weeks, lower my work out diet by 300/500 calories, and go from there, and continue to lower it after a few weeks each time until I hit the desired weight/BF%?

ok let me try to clear this up..

1- generally speaking, id rather somebody up their cals to their calculated BMR and then subtract/add accordinlgly to get to there gaols. FOR YOU, i think that you should 2 things.

1-on OFF DAYS, eat at that number your eating, its fine very close to calculated BMR

2-workout days you should subtract/300-500 calories off CURRENT DIET, bt again id rather somebody slowly UP their calories to get to their CALCULATED BMR, AND START PLAYING WITH NUMBERS FROM THERE, as you can always refer back it

I read the post but I am not sure how to calculate because I know how much I spend doing cardio, but I don't know how much I burn doing a work out. I think my work out sucks but here is a copy of it if you want to guesstimate calories burned during it. And if you have criticism for it, I am all ears. I want to build muscle, and I am not sure if this is the proper work out for that:

dont worry about using the 2nd method then. the first is more ideal, also im a trainer i do workouts for a living.. hehe
A few answers to some of your questions:

how did you calculate your body fat? –I calculated my body fat by using the handheld body fat analyzer at my gym. I used it three times on different days (at the same time of day each time) and each time it said 30% body fat.
i get mine from same trainer, calipers, same time.. electronic is shit.. get dipped is most accurate.. still trying to find a place

do you know how many calories you burn during cardio? –My cardio varies, but yesterday I did 20 mins on the elliptical with a heart rate of 130. I burned 206 calories in those 20 minutes so I would average between 200-300 calories burned in cardio 5x a week.
equipment at my gym has HR sensors and you plug in your stats manually and stare at the screen that says "calories" here is a very helpful cardio link

also, dont have time to read through the workout now, but here i gaurentee some answers are answered in these threads, and if not post in my workout thread ill check it out soon..

http://forums.steroid.com/showthread.php?t=384553 CARDIO AND HR
http://forums.steroid.com/showthread.php?t=384006 INTRO TO EXERCISE
http://forums.steroid.com/showthread.php?t=385368 FREE TRAINING ADVICE


also what is your metabolism? can you gain/lose easily or you put on weight fast eating relatively low amounts of food? –I would classify myself an endomorph because I am so heavy, but I am not sure really. I used to be in shape when I was young and in the military so I don’t know if I am a true endomorph or just a fat and lazy mesomorph. I am betting more on the endomorph side.

i can guesstimate for you how many you burn during a workout given info such as time between sets, how long, what do you do, how many sets –I was actually hoping to get an established work out routine down, and I was hoping you guys would suggest a particular routine. I feel like I stumble through my work out trying to figure stuff out. I usually break about 2 minutes between sets. As it stands now, I do the following:

Mondays-Chest
Incline Barbell Bench:
2 warm up sets of 12x135 lbs
8x185 lbs
8x225 lbs
8x225 lbs

Flat Barbell Bench:
8x245 lbs
8x275 lbs
8x275 lbs

Decline Barbell Bench:
8x225 lbs
8x245 lbs
8x275 lbs

Incline Dumbbell Flyes:
10x60 lbs
8x70 lbs
8x80 lbs

20-30 minutes of cardio following work out

Tuesday-Back

Deadlifts:
2 warm up sets of 12x135
10x225
8x275
6x295
6x315
4x405

Bentover Barbell Rows:
10x185
8x225
8x245

Lat Pull Down (cable):
10x80 lbs
10x90 lbs
8x100 lbs

Wide Grip Pull Ups:
3 sets to failure

20-30 minutes of cardio following work out

Wednesday-Legs
Squat: I do squats below parallel if that makes any difference.
2 warm up sets of 10x135
10x225 lbs
10x225 lbs
8x245 lbs
8x275 lbs
4x315 lbs

Dumbbell Lunges:
10x40 lbs
8x50 lbs
6x60 lbs

Leg Extensions:
10x3/4 stack
8xstack
8xstack

Leg Curls:
10x3/4 stack
8xstack
8xstack

Calves:
Sitting Calf Raises: Machine where you sit on the machine and load plates onto a bar that rests on your knees.
20x90 lbs (2 plates)
20x115 (2.5 plates)
15x135 (3 plates)
8x180 (4 plates)

20-30 minutes of cardio following work out

Thursday-Shoulders
Barbell Military Press:
2 warm up sets of 95 lbs
10x135 lbs
10x175 lbs
8x225 lbs
6x225 lbs
4x245 lbs

Front Shoulder Raises: With EZ Curl bar
10x80 lbs
10x100 lbs
8x135 lbs

Side Shoulder Raises: With dumbbells
10x25 lbs
10x30 lbs
8x40 lbs

Dumbbell Shrugs:
10x90 lbs
10x100 lbs
10x110 lbs

20-30 minutes of cardio following work out

Friday-Arms
Barbell Curls:
2 warm up sets of 65 lbs
10x95 lbs
10x105 lbs
6x115 lbs
4x135 lbs

Preacher Curls: EZ Curl Bar
10x75 lbs
10x95 lbs
6x115 lbs

Seated Dumbbell Hammer Curls:
10x40 lbs
8x50 lbs
6x60 lbs

Dumbbell Concentration Curls: (This is done with elbow flat against the reverse or ‘flat’ side of the preacher curl stand)
10x30 lbs
8x35 lbs
6x40 lbs

EZ Bar Skullcrushers:
2 warm up sets of 75 lbs
10x90 lbs
10x110 lbs
8x115 lbs
8x125 lbs

Close Grip Barbell Flat Bench:
10x185
8x225 lbs
6x245 lbs

Rope Push Downs:
10xstack
10xstack
10xstack

Dips:
3 sets until failure

20-30 minutes of cardio following work out

comments in bold