my diet, what do you guys think?

[bakie]

I am 5'10" 160 lbs at 8% bf

My diet is as fallows

my current diet is 3250 calories.

meal 1:
Protein shake made with
8ounces raw whole milk
2tbsp peanut butter
1 scoop whey
1/4 cup raw oats

meal 2:
4 egg whites
1/2 cup raw oats
1 banana (or other fruit)

meal 3:
8 ounces raw milk
1 scoop whey

meal 4:
chicken/tuna
1 cup brown rice
veggie

meal 5:
steak, other lean meat
potato
veggie

sometimes meal 6
protein shake as described in meal 3

My diet is pretty solid imo, but I am up for suggestions on that. I am more looking to see what I am looking at results on the gear.

I also take an organic natural multivite 3 times daily and natural fish oil 2x daily.

Any suggestions? I have been at a plateau for a long time, looked into my diet, workout, etc... Still nothing has helped.

[eatrainrest]

what are the macros and BMR?

[bakie]

my bmr is like 2250, at least if I made the calcs right. Macros in the multivites or what?

[eatrainrest]

show math and forumula for your BMR... macros arre protein carbs and fats which account for caloric intake of every food you eat. you need to at least post the macros per meal and day with calories.

[bakie]

age: 22
Height: 70inches
Weight: 158 lbs

[bakie]

Men: BMR = 66 + ( 6.23 x 158 ) + ( 12.7 x 70 ) - ( 6.8 x 22 ) = 1789.4

[bakie]

Are those calculation correct? Or am I off?

[bakie]

^^ bump... How many calories is classified as a good meal for making a solid foundation. This is my attempt to make 5-6 meals a day not including my protein shakes.

[eatrainrest]

yea now multiply by your activity level to get your total cals to eat on workout days... that number is really low though for some reason

[bulldawg_28]

I am 5'10" 160 lbs at 8% bf

My diet is as fallows

my current diet is 3250 calories.

meal 1:
Protein shake made with
8ounces raw whole milk
2tbsp peanut butter
1 scoop whey
1/4 cup raw oats

meal 2:
4 egg whites
1/2 cup raw oats
1 banana (or other fruit)

meal 3:
8 ounces raw milk
1 scoop whey

meal 4:
chicken/tuna
1 cup brown rice
veggie

meal 5:
steak, other lean meat
potato
veggie

sometimes meal 6
protein shake as described in meal 3

My diet is pretty solid imo, but I am up for suggestions on that. I am more looking to see what I am looking at results on the gear.

I also take an organic natural multivite 3 times daily and natural fish oil 2x daily.

Any suggestions? I have been at a plateau for a long time, looked into my diet, workout, etc... Still nothing has helped.

What do the directions say on your multiv bottle? Three times a day sounds a bit excessive to say the least.

[bakie]

To get the full serving on my multivites it's 3 pills a day, so I split them up 1 with every meal. What do you mean multiply by my activity level? I didn't see that as part of the BMR equation. Maybe, I was looking at the wrong thing. I workout 1 1/2 hours a day, but outside of that I hardly do much. Go to work sometimes, but that is never very hard. Though, business is picking up so the next 4 weeks will be 45+ hour weeks. I do outside manual labor, but it's nothing like construction.

[eatrainrest]

the staple BMR calculation has been...
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

[bakie]

Men: BMR = 66 + ( 6.23 x 158 ) + ( 12.7 x 70 ) - ( 6.8 x 22 ) = 1789.4 x 1.55 = 2773.57... Does that sound more like the correct BMR :P

[eatrainrest]

yes! lol.. now you have to play off your current numbers.. i would slowly try to reach to your BMR if you are currently under by increasing cals less than 500 a day. you could manipulate your MACRO and follow a rotuine like this

pro/carb
pro/carb
workout 1.5 hours after last meal
PWO 1-pro/carb
pwo2-pro/carb
EFA/pro
EFA/PRO
EFA/PRO

[jamyjamjr]

^^^ agreed

[bakie]

Not to be totally worthless by myself, but I can't workout until 6pm and I get up around 7. How would you alter that diet to tailor to my situation? And I am eating roughly 3k a day, so I only need to go about 500 cals a day higher then that right? It's 500 cals more then bmr a day to roughly gain a lb a week right?

[eatrainrest]

yea.. i would do your breakfast pro/carb, your pre workout meal pro/carb and then pro/cab for your PWO nutrition. thats it

[bakie]

Right on, thanks for the help guys... I am going to beat down on the set up.