My diet , what do you think?

[LiamZ]

I am looking to build lean muscle and lose fat so this is the diet Im hoping works. any suggestions on this and also what could i take to help it.

Im 5'10
180-185
16% BF
30y/o

looking to be 190 at 9%-10%BF





6:30am cardio 1 hr
-
7:00am
1/2 cup plain oatmeal
5 protein
22 carbs
3 fats
140 cals
-
3oz top round steak
27 protein
0 carbs
4 fats
153 cals
-
4 egg whites (cooked)
14 protein
1 carbs
0 fats
68 cals
-
46 total protein
23 total carbs
7 total fat
361 total cals

9:00am
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals

11:00pm
1 can tuna
33 protein
0 carbs
1 fats
114 cals
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals

1:00pm
6oz top round steak
54 protein
0 carbs
8 fats
306 cals

3:00pm
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals

5:00pm
1 whey protein drink (muscletech hardcore)
22 protein
1 carb
1.5 fats
110 cals
-
1 can tuna
33 protein
0 carbs
1 fats
114 cals
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals-
-
55 total protein
3 total carbs
2.5 total fats
235 total cals

5:30pm
1 hr TRAINING X 4 per/wk


7:00pm
1 whey protein drink
22 proein
1 carb
1.5 fats
110 cals
-
1 med banana 1
29
0
110
-
3oz baked chicken breast
24 protein
0 carbs
2 fats
116 cals
-
47 total protein
30 total carbs
3.5 total fats
332 total cals

9:00pm
1 can tuna
33 protein
0 carbs
1 fats
114 fats
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals


sorry its so long but any help would be appreciated..
again with this diet im thinking of using Test prop and winny.

Thanks in advanced

[Twist]

You mean 11am right?

[LiamZ]

yes sorry LOL

[Twist]

no veggies or potato or anything?
also find tdee and bmr for the experts to help them get started

[LiamZ]

not a big fan of veggies but will use them if i have too, i get what i need from that without them unless you can tell me where to incorporate them into my pre-existing diet.

[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....