first time seeking diet advice

[hunter7]

I've decided to finally turn to you guys for some diet help as I move forth in my training. First off I will give you guys some info on me and hope you guys can point me in a direction that I can find the info myself.

First off, despite never exactly counting calories or keeping set ratios of carbs to proteins to fats etc etc. I would say my diet is really good. I train with the mindset of an athlete and not a bodybuilder. I have never been over 9% BF in my life and my lifestyle is very unpredictable and training diversified. ( Military - hint hint). Without going into every aspect of my diet and training trust that I only eat high quality foods and know how to train.

Now, I have come to a particular time in life that I can now attribute more focus to training and hopefully filling in some of the particulars that I have been avoiding. For starters, I can eat anything, absolute anything, and never gain much fat. So with that I have always held a high everything diet from calories: protein: carbs, protein. Just some examples of what I would eat are- A typical dinner for me would be a huge plate of wheat pasta with spinach and chicken and whole milk. Breakfast would be three cheese eggs with a plain potato and a protein shake with a small bowl of oatmeal. Lunch would be something like two tuna sanwiches on wheat. I attempt to get 6-8 meals a day, but sometimes 3 big ones and snacks are really all I can do from my schedule.

What I would like from you guys are what do you think I should focus on moving forward? I want to clean up my diet as to keep my BP in check with a new cycle. What I really need help is with carbs. The good ones, bad ones, which ones to eat when. Typically, I just ate everything that was wheat or grain. What types of "snacks" do you recommend or healthy pre made meals for when my schedule forces me to make adjustments.

On a typical day I would say I consume 4-5000 Calories.

[energizer bunny]

hang around for some other guys like jamy, eat, collar etc, theyl be the best to help with getting a diet sorted....good carb sources are sweet potatoes, brown rice, oats, yams, wholwheat pasta, wholewheat bread,wholegrain cereals..brocoli, spinach... they are mostly what i eat..

[jamyjamjr]

I've decided to finally turn to you guys for some diet help as I move forth in my training. First off I will give you guys some info on me and hope you guys can point me in a direction that I can find the info myself.

First off, despite never exactly counting calories or keeping set ratios of carbs to proteins to fats etc etc. I would say my diet is really good. I train with the mindset of an athlete and not a bodybuilder. I have never been over 9% BF in my life and my lifestyle is very unpredictable and training diversified. ( Military - hint hint). Without going into every aspect of my diet and training trust that I only eat high quality foods and know how to train.

Now, I have come to a particular time in life that I can now attribute more focus to training and hopefully filling in some of the particulars that I have been avoiding. For starters, I can eat anything, absolute anything, and never gain much fat. So with that I have always held a high everything diet from calories: protein: carbs, protein. Just some examples of what I would eat are- A typical dinner for me would be a huge plate of wheat pasta with spinach and chicken and whole milk. Breakfast would be three cheese eggs with a plain potato and a protein shake with a small bowl of oatmeal. Lunch would be something like two tuna sanwiches on wheat. I attempt to get 6-8 meals a day, but sometimes 3 big ones and snacks are really all I can do from my schedule.

What I would like from you guys are what do you think I should focus on moving forward? I want to clean up my diet as to keep my BP in check with a new cycle. What I really need help is with carbs. The good ones, bad ones, which ones to eat when. Typically, I just ate everything that was wheat or grain. What types of "snacks" do you recommend or healthy pre made meals for when my schedule forces me to make adjustments.

On a typical day I would say I consume 4-5000 Calories.

work through my sticky bro...

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....

[hunter7]

thanks i will start working on that

[hunter7]

Alright,

Bodyweight - 165
Fat - 8%
Age - 22

My BMR is 1862
My TDEE is 3537

Here is a sample of a daily diet. I'm working on getting the macros

6-7 Intense cardio and endurance workout including sprints, distance running, hill sprints, pushup and pullup pyramids etc.

730
3 Eggs
2 slices cheese
1 potato
1 scoop protein shake with 10oz whole milk + banana

1030
protein shake
one of (granola bar, berries or nuts)

1230
4 slices wheat bread
tuna with reg. mayo

430
turkey and mash potatos

530-715
1.5 mile run to gym , lift, 1.5 mile run back

745
2 svgs whole grain pasta + tomato sauce
1 svg spinach
8 oz chicken breast
12 oz whole milk

930
5 wheat crackers with cheese and turkey
tortilla chips with cheese and diced tomato and onions (salsa)

1100
protein shake

Bed

Next day schedule changes slightly but same concept. I am constantly on the move throughout my day burning calories. I often times will go on additional runs of greater than 4 miles. My goals are to get a solid diet down thats most efficient for my next clean bulk. Any questions and comments lmk.

[jamyjamjr]

i got your pm...


we have some work to do here.. your diet needs revision..

im at wrk right now and not on my reg comp.. damn wireless internet is down..

ill critique this before the afternoon tomorrow unless one of the other main guys comes around and helps you...

see u tmorrow

[jamyjamjr]

i can tell you right now you should be aiming for macros that look like this

350g protien
350g carbs
2800 kcal
77g fat...
700
3500kcal.. if you wanna bulk, up the fats another 30g

[jamyjamjr]

have you watched the vidoes??

your proposed diet makes me feel like you havnt... if this is so, watch it..

[hunter7]

I have not watched the videos, but will by tomorrow. For clarification, this isnt my proposed diet just what I have been consuming in the past, and know it needs works as my goals have changed, which is why I'm here to fix it. Thanks for the help.

[jamyjamjr]

great!

when your done with the videos.. post up a proposed diet..

[collar]

put up a diet with a breakdown of macros, and i will be more than happy to help

and i speak for the reast of the team too they will be more than happy to chip in.

[hunter7]

thanks guys still working on it, but will have a first draft done shortly

[hunter7]

Took a spontaneous vacation, now its back to business. Here's my first draft

Again,
ht 5 ' 9''
wt - 165
bf - 8-9%
about as ectomorph as you can get.

meal 1 Protein/Carbs/fats/ cals
1/2 C oatmeal 5/27/3/150
1 C cottage cheese 28/6/2/226
4 egg whites 16/0/0/68
49/33/5/444

meal 2
8 oz 1% milk
2 scoops 100% whey
1/2 C almonds
54/26/18/506

meal 3
6 oz tuna
1 tbsp mayo
2 slices wheat bread
44/25/9/378

meal 4 Pre workout
10 oz chicken
1 svg. wheat pasta
68/40/7/465

meal 5 post workout
beef/steak
potato
green vegatables
67/63/5/563

meal 6
turkey burger
3 egg whites
1 C rice (white or brown?)
47/60/14/511

meal 7
1 % milk 8oz.
2 scoops protein
48/21/4/342

Protein - 377 ( can come down a little)
carbs 268 (needs to go up)
fats - 62
cals-3209