Diet plan help needed

[Gexus]

Hello,

I'd like to put together a diet and would appreciate any help. Here's my info:

Age? 26
Height? 5' 11"
Weight? 192lbs
BF% 18.9%

Here's my typical meals:

Breakfast (9:00AM) - two eggs scrambled w/ toast OR protein shake OR Cliff bar

Lunch (12:00PM) - Salad w/ chicken OR turkey sandwich on whole grain bread OR lean cuisine... probably around 500 calories or less.

Snack (1:30PM) - Protein shake

Snack (3:00PM) - Yogurt or nuts

Dinner (6:00PM) - Chicken something or other, not breaded. Fish of some sort. Maybe taco's or another salad. Make a lot of dishes with chicken.

Snack (8:00PM) - Yogurt, Nuts, 100cal protein shake (muscle milk)

Snack (10:00PM - One of many vices) - Nuts or a sugar free Popsicle, or both.

Sleep (12:30ish)

Throughout the day I drink water, probably about 6 or so 16oz... I'll drink a couple glasses of skim milk... maybe a diet coke or two.

I also cheat sometimes if I go out to dinner, and will have something less healthy, like pizza.

In terms of my exercise, I try to go 5 days a week (M-F). Sometimes I'll skip a week, like this week. But I'll still do light stuff around the house and ride a spin bike for an hour or so each day, again, sometimes I'll skip a day and be lazy.

My typical workout is about an hour and half, includes about 45min on legs, 10min on abs, 45min on upper body - mostly arms and chest.

Any advice that you guys could offer would be great. My goal is really to lose fat or gain muscle mass in order to lose fat.
Thank you!

[jamyjamjr]

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....

[Gexus]

Thanks for the response. I've gone through as you said..
Here's my new diet plan, workout schedule, and stats:

BMR: 1931
TDEE: 2993.05

8:15AM
- 2 Eggs
- Onion
- Peppers
- Broccoli
- Light 'n fit yogurt
- Glass of skim milk

Calories: 411
Protein: 40.6g
Carbohydrates: 54g
Fat: 18g


9:00AM - Workout (1 hour, weights)


10:30AM
- Protein shake (Muscle Milk Light)

Calories: 100
Protein: 15g
Carbohydrates: 3g
Fat: 2.5g


12:15PM

- 1 Chicken breast
- Spinach
- Oil & vinegar (for spinach)
- Broccoli

Calories: 463
Protein: 61.6g
Carbohydrates: 10.6g
Fat: 16.5g

2:00PM
- Protein shake (Muscle Milk Light)

Calories: 100
Protein: 15g
Carbohydrates: 3g
Fat: 2.5g

4:00PM
- Nuts

Calories: 170
Protein: 5g
Carbohydrates: 6.0g
Fat: 15g


6:00PM
- 2 Tilapia filet's w/ lemon
- 1/2 cup Brown rice
- Carrots or other veggie

Calories: 304
Protein: 45g
Carbohydrates: 25.8g
Fat: 3g


9:30PM
- Nuts

Calories: 170
Protein: 5g
Carbohydrates: 6.0g
Fat: 15g

10:30PM - Spin bike (30 min, interval)


12:00AM - Sleep


Total Calories: 1,718
Total Protein: 187.2g
Total Carbohydrates: 108.4g
Total Fat: 72.5

How does this sound? I'm thinking of using whey protein, which will give me an extra 5g of protein over the muscle milk light (but also a few extra grams of carbs), but the muscle milk is a lot more convenient for me. Also, sometimes things will be substituted, I can't do tilapia every night. Some nights I may have salmon or bass or another fish, or maybe chicken.

[jamyjamjr]

Thanks for the response. I've gone through as you said..
Here's my new diet plan, workout schedule, and stats:

BMR: 1931
TDEE: 2993.05

8:15AM
- 2 Eggs
- Onion
- Peppers
- Broccoli
- Light 'n fit yogurt
- Glass of skim milk

Calories: 411
Protein: 40.6g
Carbohydrates: 54g
Fat: 18g your macros are off here.. how'd u get 40g from with what your eating???


9:00AM - Workout (1 hour, weights)


10:30AM
- Protein shake (Muscle Milk Light)

Calories: 100
Protein: 15g
Carbohydrates: 3g
Fat: 2.5g


12:15PM

- 1 Chicken breast
- Spinach
- Oil & vinegar (for spinach)
- Broccoli

Calories: 463
Protein: 61.6g
Carbohydrates: 10.6g
Fat: 16.5g

2:00PM
- Protein shake (Muscle Milk Light)

Calories: 100
Protein: 15g
Carbohydrates: 3g
Fat: 2.5g

4:00PM
- Nuts

Calories: 170
Protein: 5g
Carbohydrates: 6.0g
Fat: 15g


6:00PM
- 2 Tilapia filet's w/ lemon
- 1/2 cup Brown rice
- Carrots or other veggie

Calories: 304
Protein: 45g
Carbohydrates: 25.8g
Fat: 3g


9:30PM
- Nuts

Calories: 170
Protein: 5g
Carbohydrates: 6.0g
Fat: 15g

10:30PM - Spin bike (30 min, interval)


12:00AM - Sleep


Total Calories: 1,718
Total Protein: 187.2g
Total Carbohydrates: 108.4g
Total Fat: 72.5

How does this sound? I'm thinking of using whey protein, which will give me an extra 5g of protein over the muscle milk light (but also a few extra grams of carbs), but the muscle milk is a lot more convenient for me. Also, sometimes things will be substituted, I can't do tilapia every night. Some nights I may have salmon or bass or another fish, or maybe chicken.

are you trying to run a keto diet??? where's your bmr/tdee?? do you know your bf??

[Gexus]

BMR: 1931
TDEE: 2993.05
BF: 18.9%

Don't know if I want a keto diet. I want to lose fat and gain muscle.

[eatrainrest]

keto is serious dieting i wouldnt recommend it and think you need carbs to gain muscle

[Gexus]

So my diet needs more carbs? I could add a slice of toast at 8:15AM

[collar]

few of your meals are to low in protein, also add little bit more carbs.