NEW DIET (as usual) PLEASE CRITICISE IT

[the.muscled.lawyer]

Hi,

I am 25 years old,

I just finished my J.D in law but in the meantime my BF has increases to 28%
(I was at 16%).


workout : 2 days/week cardio on an empty stomach and other days cardio 40 min + lifting weightsµ

wekkend= 1 hour cardio (not on an empty stomach)


So I mapped out a new diet



1 PM


1 glass of orange juice. = 80 kcal
50 gr of rolled oats = 175 kcal

38 gr cabrs, 15 gr protein

3 PM

WORKOUT


5 PM

200 gr (uncooked) white spaghettis = 750 kcal

100 gr of thuna, or 150 gr of chicken breast= 120 kcal

50 ml light ketchup= 55 kcal

0.5 L Aquarius = 125 kcal

195 gr carbs, 42 gr protein, 4 gr fat

7.30 PM


150 gr of chicken breast= 175 kcal

2 slices of brown bread.= 200 kcal

40 gr protein, 40 gr carbs


10 PM


110 gr of thuna = 115 kcal

a spoonfull of olive oil= 160 kcal

one slice of bread= 100 kcal

29 gr protein, 19 gr fat, 25gr carbs


TOTAL= 2055 kcal 298 gr carbs, 126 gr protein, 30 gr fat

I sleep at 1 AM.


thank you to tell me what do you think about my diet !

[jamyjamjr]

i need macros...

[eatrainrest]

^^x2

[the.muscled.lawyer]

what does macro means ?

[Matt]

Macros would be your daily intake of protien, carbs and fat...

[the.muscled.lawyer]

thank you hot ass


it's done !

[jamyjamjr]

well seeing as how we're both working towards the same profession (congrats on the jd) work through my sticky.. your diet is, well, horrible... make sure to watch the videos at the end of my sticky tooo

Welcome to the diet forum....
please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..
you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)
once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)

But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs
275 - 38.5 = 236.5lbs lean body weight
236.5 / 2.2 = 107.5 lean mass in kg
370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)
TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
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 you have your TDEE, i need you to watch these videos
Milos Sarcev "Secret of the Pro's" on Nutrition
http://forums.steroid.com/showthread.php?t=323516
this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..
it's also very informative as to how dieting works and what you need to be doing..

once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...

try to remember that dieting is not an overnight thing.. it takes time and patience....

[Matt]

thank you hot ass


it's done !

Your welcome...

[the.muscled.lawyer]

yes ok but before to watch videos

i should probably say that I don' have 40 gr protein/meal because my nutritionist who holds a PH.d in nutrition science told me that everybody think that protein is the ultimate component for muscle but it's not quite true.

Indeed , protein is important but the most important nutriment is the carb hydrate because if you don't have enough carbs, the body will use protein as fuel.

so maybe I have to increase a bit, the amount of protein but I think that ,it's essential for me to have enough carbs because my cardio is very long (1 hour) and after that, I begin to lift weights.

so, to make short a long story, more carbs are needed than protein because my workout is very long and hard and then, I need a lot of energy

no ?

[makod]

what is your goal?

watch the videos. 1 gram of protein per pound of bodyweight atleast. he explains why you need the protein.

is that you in your avi?

[the.muscled.lawyer]

what is your goal?

watch the videos. 1 gram of protein per pound of bodyweight atleast. he explains why you need the protein.

is that you in your avi?

unfortunately no.... But i know that I have the mass and If I can reach 10-11 % , I m pretty sure to be more than my pic.

(8 years of practice by focusing on the execution with a deadly precision)

[the.muscled.lawyer]

50 gr of oatmeal
1 glass of orange juice
6 egg whites + 1 egg yolk
2 slices of brown bread + butter ***** 3

38 gr Carbs, 41 gr Protein, 15 gr Fat



WORKOUT


5 PM
Aquarius 0.5 L + fast digest protein

30 gr of simple Carbs, 30 gr protein



5.45 PM
100 gr of white spaghettis
50 ml ketchup
100 gr of tuna or 150 gr br chicken

90 gr Carbs, 45 gr Protein, 5 gr fat

7.30 PM


150 gr of tuna + olive oil
2 brown slices of bread


40 gr carb, 35 gr protein, 19 gr FAT


10 PM


150 gr of chicken breast
50 ml of ketchup
2 slices of brown bread.



54 gr carbs, 48 gr protein, 4 gr fat


TOTAL : 195 gr Protein
252 gr Carbs
39 gr Fat
2139 kcal

[TractionIssues]

yes ok but before to watch videos

i should probably say that I don' have 40 gr protein/meal because my nutritionist who holds a PH.d in nutrition science (Is your nutritionist a specialist in Bodybuilding, because this ideaology is mainly for mainstream people, bodybuilders need much more than the mainstream) told me that everybody think that protein is the ultimate component for muscle but it's not quite true.

Indeed , protein is important but the most important nutriment is the carb hydrate because if you don't have enough carbs, the body will use protein as fuel.

Yes this is right due to gluconeogenesis, although this only means to take in more carbs, not less proteins.

so maybe I have to increase a bit, the amount of protein but I think that ,it's essential for me to have enough carbs because my cardio is very long (1 hour) and after that, I begin to lift weights.

so, to make short a long story, more carbs are needed than protein because my workout is very long and hard and then, I need a lot of energy

no ?

In red.

[the.muscled.lawyer]

ok after watched the videos of milos sarcev pro's secret

this my diet which is a bit customised

but something is hard to belief, 300 gr of protein is too much even if I have a hard workout and for fats my mind doesn't allow me to go up 40 gr...

does someone have an idea about a source of fast digest protein ? (I don't like to use shakes)

[TractionIssues]

ok after watched the videos of milos sarcev pro's secret

this my diet which is a bit customised

but something is hard to belief, 300 gr of protein is too much even if I have a hard workout and for fats my mind doesn't allow me to go up 40 gr...

does someone have an idea about a source of fast digest protein ? (I don't like to use shakes)

300 grams of protein is far from too much, it's just average. And split over 7-8 meals in a day, it's not very much... Egg whites are a great fast digestion protein.

[jamyjamjr]

pasturized egg whites...


300g of protien is the average amount people eat to grow... 1.5g per lb of bodyweight...

i personally like to do a 40 40 20 split

[the.muscled.lawyer]

ok hey jamy so what do you think, if I increase protein untill to 300 gr

except that, what do you think about the rest ?

and my TDE is 2282.75

it seems that I ll have to buy protein powder however I don t like that...

[the.muscled.lawyer]

300 grams of protein is far from too much, it's just average. And split over 7-8 meals in a day, it's not very much... Egg whites are a great fast digestion protein.

7-8 meals ?
so you eat every 1h30 ?


and milos sarcev is talking about 100 gr of carbs , don t you think that it's too low ?

my weight is 230 lbs
for 6.1 feet and 28 % BF

[TractionIssues]

7-8 meals ?
so you eat every 1h30 ?


and milos sarcev is talking about 100 gr of carbs , don t you think that it's too low ?

my weight is 230 lbs
for 6.1 feet and 28 % BF

If you sleep for 8 hours, out of 24 hours in a day, theres 16 hours left, eat every 2 hours, that's 9 meals right there... 100 gr of carbs is for cutting, if you see milos he's r1pp3d. But a general rule of thumb for bulking, is 1-1.5grams of protein per lb of bodyweight, and 1.5g of carbs per gram of protein, then efa's of about 100gs. Lean bulking would be a 40-40-20 rule, and cutting would be a no/low/cycled carb diet, but you would still have a good amount of protein as protein in each meal will help increase metabolism, not to mention build muscle, and the more muscle you have the faster you burn fat.

[jamyjamjr]

ok hey jamy so what do you think, if I increase protein untill to 300 gr

except that, what do you think about the rest ?

and my TDE is 2282.75

it seems that I ll have to buy protein powder however I don t like that...

im almost 100 percent sure you did your calc wrong.. show me in detail how you did your calc..

[the.muscled.lawyer]

im almost 100 percent sure you did your calc wrong.. show me in detail how you did your calc..

370 + ( 21.6 x 90)= 2314 = BMR


by precaution , I consider that I m sightly active, because I m on holidays and except my workout, I stay at home...so I don't move a lot


hence

BMR x 1.375= 3181.75= TDEE

Please don't forget I am an endomorphic type,If Possible I would highlight this fact

[jamyjamjr]

u went from 2300 to 3100kcal.. i knew something was up.,..

i'd say a 2800kcal diet would be perfect for you...

with a 40 40 20 split, it'll look something like this

300g protien
250g carbs
66g fat

2800 cal...

set your diet up around that..

post a diet for finalization

[the.muscled.lawyer]

u went from 2300 to 3100kcal.. i knew something was up.,..

i'd say a 2800kcal diet would be perfect for you...

with a 40 40 20 split, it'll look something like this

300g protien
250g carbs
66g fat

2800 cal...

set your diet up around that..

post a diet for finalization

at the beginning, I did my calculation relating to the weight that I wanted to have But after reflexion , I changed the amount of lean mass , 90 instead 80


If I have a diet of 2800 kcal, I won't feel myself making a diet, So I can't believe that 2800kcal is what I need, I feel this is too much

[jamyjamjr]

i know it's hard to believe bud, but it will work...

remember it's about WHAT you eat..

if your gonna eat 2800kcal of fast food, you'll get fat.. eat 2800kcal of healthy lean protien, low complex GL carbs, and EFA's and you'll find yourself hungry every 3hrs...

i eat 4000 kcal a day..

[the.muscled.lawyer]

OK but no offense, I don't use anabos or supplements ...for my diet.

and this is not my first diet, I think that my body is used to get 2000 kcal and no more...


but is this correct even if I do more cardio (5x/week) than lifting dumbbells ( 3x/week) ?


I ll give a try...



Thank you guys

[jamyjamjr]

anabolics u mean??? u think i got this big only on anabolics?? lol... we have a rule here on this forum.. u dont touch gear untill you've reached your genetic potential...

iv been lifting weights since middle school..

why you only lifting 3 times a week?? that's no where close enough.. and u can do cardio 6 times a week if you'd like.. (i personaly like 5 times a week)

[jamyjamjr]

and if you hope to look like the guy in your avi, then your gonna have to eat more and train better...

[the.muscled.lawyer]

and if you hope to look like the guy in your avi, then your gonna have to eat more and train better...

ah ok I'm sorry then...

About my workout, don't worry, I m sure that my workout is quite perfect

I train not much but very hard and with a deadly precision based on a perfect execution.

I only left weights 3 or 4/ week because I want to be shredded whatever If I lose a bit muscle...so I focus on cardio


I do a lot of cardio but at least 2-3 times on an empty stomach...

Monday-cardio /empty stomach
tuesday- cardio 50 min +Chest/triceps
Wednesday- cardio 50 min + biceps/back
thursday- cardio/empty stomach
Friday- Rest
Saturday- Legs
Sunday- Rest or sometimes cardio on empty stomach


euhh fast digest protein= egg whites cooked or uncooked ?

[jamyjamjr]

ah ok I'm sorry then...

About my workout, don't worry, I m sure that my workout is quite perfect

I train not much but very hard and with a deadly precision based on a perfect execution.


I do a lot of cardio but at least 2-3 times on an empty stomach...

Monday-cardio /empty stomach
tuesday- cardio 50 min +Chest/triceps
Wednesday- cardio 50 min + biceps/back
thursday- cardio/empty stomach
Friday- Rest
Saturday- Legs
Sunday- Rest or sometimes cardio on empty stomach


euhh fast digest protein= egg whites cooked or uncooked ?

seems you've got everything figured out then, why ask for help??

good luck..

[collar]

sorry man, im not trying be rude.
but you came here for advice, but then you tell everyone here that too much protein is no good and more carbs is needed.
thats fine if it works for you.

but then everyone is giving you their point of you and their experience in this subject, you came here for advice and help bro.

but yet you keep making excuse like why is this so high why is that high.

one last thing not everyone here is on steroids just heads up.

listen to the advice they are giving you, its for free and it is extremely helpful.

i am not trying have a go or pick on you, just be little bit more open minded bro and do your research on here..

[the.muscled.lawyer]

seems you've got everything figured out then, why ask for help??

good luck..

I was asking help for my diet because I m in bewilderment...


Milos sarcev said it's better to eat all carbs in the morning and after the workout, is he talking about simple carbs or complexe carbs also ?

so if It's correct, Can i eat all my carbs in the morning and after my workout ?

[the.muscled.lawyer]

sorry man, im not trying be rude.
but you came here for advice, but then you tell everyone here that too much protein is no good and more carbs is needed.
thats fine if it works for you.

but then everyone is giving you their point of you and their experience in this subject, you came here for advice and help bro.

but yet you keep making excuse like why is this so high why is that high.

one last thing not everyone here is on steroids just heads up.

listen to the advice they are giving you, its for free and it is extremely helpful.

i am not trying have a go or pick on you, just be little bit more open minded bro and do your research on here..

It's what I did, and It's why I m confused because on the one hand you give good advices but on the other hand , my nutrionist (one of the best of europe) told me that in boydbuilding, a lot of rumours are wrong.

and I said that I apologise, I was thinking he's taking anabos

[collar]

fair enough bro, if your nutrionist is saying that, and you trully believe what he or she is saying, you wouldnt be here.

Also if you think what the nutrionist is saying is true since they are one of the best in europe you might want to try what they tell you and see how it works for you.

rather than confusing yourself and dont know what to believe.

[the.muscled.lawyer]

And it's wise to get all opinions before to moving into action

[the.muscled.lawyer]

fair enough bro, if your nutrionist is saying that, and you trully believe what he or she is saying, you wouldnt be here.

Also if you think what the nutrionist is saying is true since they are one of the best in europe you might want to try what they tell you and see how it works for you.

rather than confusing yourself and dont know what to believe.

tha fact is that my nutrionist gave me a diet for 6 months, and I wouldn't be slim and lose all my muscle hardly gained.


euuh please, could someone answer to my question about carbs morning and postworkout ????

[collar]

so your saying your nutritionist gave you diet for six months but you hardly gained muscle and didnt slim down much???

[Phate]

I was asking help for my diet because I m in bewilderment...


Milos sarcev said it's better to eat all carbs in the morning and after the workout, is he talking about simple carbs or complexe carbs also ?

so if It's correct, Can i eat all my carbs in the morning and after my workout ?

depends on your goals, in the morning you are glycogen depleted so simple carbs plus nutrients can cause a great anabolic shift by forcing nutrients/protein/glycogen into your muscles first thing in the morning

same goes for after workout, you are in a state in which nutrients are a necessity for growth, so the insulin spike post-workout has been used for years to force glycogen and protein in the muscle

the problem is that i've never read anything that's shown a major difference in hypertrophy with simple carbs vs. complex carbs, so personally i would use high molecular weight carbs PWO(sweet potatos are great for this)

[jamyjamjr]

tha fact is that my nutrionist gave me a diet for 6 months, and I wouldn't be slim and lose all my muscle hardly gained.


euuh please, could someone answer to my question about carbs morning and postworkout ????

see the point of the video was for you to get an idea of what dieting is like...

what we're doing here is CUSTOMIZING a diet based upon your needs...

yea, your carbs should be in the firt 4 meals of your day, leaving the last two meal as protien/efa servings.. this would not apply if you work out at night.. u must have carbs before and after your workout...

there are many different philosophies that work for bodybuilding... but the one im sharing with you, most agree upon...

at 6'4 i went from 325lb 30% bf to a 275lb 14% bf doing it the way im sharing with you..

the choice is yours...

[the.muscled.lawyer]

see the point of the video was for you to get an idea of what dieting is like...

what we're doing here is CUSTOMIZING a diet based upon your needs...

yea, your carbs should be in the firt 4 meals of your day, leaving the last two meal as protien/efa servings.. this would not apply if you work out at night.. u must have carbs before and after your workout...

there are many different philosophies that work for bodybuilding... but the one im sharing with you, most agree upon...

at 6'4 i went from 325lb 30% bf to a 275lb 14% bf doing it the way im sharing with you..

the choice is yours...

yes and I thank you for that, you re nice .

thanks to other guys also

[the.muscled.lawyer]

OK I think now it's fine !

10 am

50 gr of oatmeal
1 glass of orange juice
6 egg whites + 1 egg yolk
2 slices of brown bread + butter ***** 3

25gr Carbs, 41 gr Protein, 15 gr Fat

12 am

Tri-prot shake

42 gr Protein, 2 carbs, 1gr fat

tuna with olive oil with 2 slices of bread

40 gr protein, 12 gr carbs, 15 gr fat

WORKOUT


5 PM
Aquarius 0.5 L + whey protein

30 gr of simple Carbs, 30 gr protein



5.45 PM
100 gr of brown spaghettis
50 ml ketchup
100 gr of tuna or 150 gr br chicken

90 gr Carbs, 45 gr Protein, 5 gr fat

7.30 PM


150 gr of tuna + olive oil
2 brown slices of bread


40 gr carb, 12 gr protein, 19 gr FAT


10 PM


tri pro (slow digestion protein) + water



48 gr protein,2 gr carbs, 1 gr fat


TOTAL : 195 gr Protein +112 gr : 307 gr
185 gr Carbs
39 gr Fat
2359 kcal