What do you think?

[kickinit]

I found this somewhere and wanted to post it up to see what you guys think.

Breakfast:
Oatmeal
Whole Wheat Toast
3-4 egg whites
Protein shake
Mutivitamin

Mid-morning:
Protein Shake
Baked Potato

Lunch:
Chicken Breast
Salad
Rice
Fruit

Mid-Afternoon:
Protein Shake
Cottage Cheese
Almonds or cashews

Dinner:
Steak, chicken or fish
Baked potato
Salad
Fruit

Before Bed:
Protein Shake
banana and peanut butter sandwich

[jamyjamjr]

we need macros, your bmr and tdee..

work through my sticky.

vWelcome 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....

[kickinit]

Actually I don't like the diet man, I was more curious what others thought and then I would give the punch line of where I found it.

Thanks for the info though, I read one of you threads about it a while back.

[jamyjamjr]

too much dependency on shakes..

[eatrainrest]

id also have your fruit early in the day either AM OR PWO, also rice and baked potato too high of GI... better carb sources would be yams/brown rice

[kickinit]

id also have your fruit early in the day either AM OR PWO, also rice and baked potato too high of GI... better carb sources would be yams/brown rice

Totally agree, I like to get my sugars early in the day or PWO like mentioned.

I got this from BODYBUILDING.COM, ths bottom comment was

"Eat like this everyday. Make it your normal style of eating. If you want muscle mass, then this is what you have to eat. Try to eat a gram of protein per pound of bodyweight. Eat lots of high quality carbs like oatmeal, rice, pasta, potatoes and yams. Eat your veggies. Eat every three hours. Don't let yourself get hungry. This is what it takes"----AND i actually agree with some of this, but makes me thing they didn't even look at their diet when this comment was written at the bottom.

Anyway just thought I would throw it out, I haven't yet found a diet I can use anyway since I work long hours and surrounded by crappy fast food which I dont eat anymore (6 months, pretty proud of myself ) hehe

Too add I'm a suckie cook, so the wife has to deal with the diet too, so its hard diet wise.. I do my best, but unfortunatly I have to get alot of my protein with shakes but i eat with it too. 265 at 5'11 yeah I know fat or big? lol everyone says im huge (in a good way) but I got that complex shit so I don't know the truth.

[jamyjamjr]

well, this diet would be a step up from most that people come here and post initialy.. but it still needs alota work