Diet help/questions

[ninjazx14]

Ok im in the us army im 6'4 230 19y/o heres my normal workday.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 Dfac(dinning facility) I know the dfac isnt the best thing in the world but they take money out of my account every month for it so i eat there. for breakfast i get like
2 Hard boiled eggs
Sausage
Canned fruits, Banana
2 cups of skim milk

1030 Need help with this meal big time. we are normally working in the motorpool or somewhere else. so i need some easy meals i can throw in a backpack and eat fast. im thinking like 15 almonds and something else need ideas.


1200 Dfac again
Baked Chicken
2 Veggies what ever ones they have but they always have 2 different ones.
Fruit
salad(all they have it iceberg )


1415 Pre workout
Isopure protein shake (50grams protein 0 carbs 1 fat) and a red line(i got a question about that also is red line good to take before a workout to make it more intense?)

1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 Either ill go get basicly the same thing i had at the dfac for lunch or i cook my own thing. some veggies and some chicken or tuna or something

2000 Need ideas here for a small meal before i go to bed around 2200-2300 maybe a can of tuna?




this is my normal day. weekends are my rest days. any advice would be great. but i cant eliminate the dfac i wish i could but i cant. maybe in 6 months once i get to my next duty station i can but im stationed in korea right now. and theres no separate rations over here.

[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....

[ninjazx14]

ok ill get that stuff figured out tonight going to the gym now.

[ninjazx14]

Ok so thats what my BMR came up with let me know if that sounds right
235lbs 20%BF Very Active
2215.72

[jamyjamjr]

and your tdee??

[ninjazx14]

how do i figure that out my BMR x my activity?

2215.72 x 1.725 = 3822.11

that seems high right.

[ninjazx14]

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 3/4 Cup Oats & 1 scoop protein 1.4 Fat 25 Carb 29 Protein


1030 1oz Almonds 162 Cal 14 Fat 6 Carb 6 protein
Need another idea right here with the almond


1200 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. no sure how many carbs in the fruit but im sure there like 20-30 right


1415 Pre workout
Isopure protein shake (50grams protein 0 carbs 1 fat) and a red line(i got a question about that also is red line good to take before a workout to make it more intense?)

1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. same not sure about carbs in furit

2000 Tuna 110 Cal 2.5 fat 0 carb 24 protein
Or
Protein shake with 1 banana 8 oz skim milk 2 scoops protein and 1 tsp PB
11 Fat 6 Carb 60 Protein



204 Proteins (not enough need more ideas where i can increase this)
57 Fat
37 Carb. this is the carb not including the fruits but if i get 3-4 fruits a day and they have like 20-30 each then its like 70 carbs more

Goals are to lose weight first but get stronger at the same time.
Critique me!!!!!

[jamyjamjr]

well.. how limited are you to the food youi can get??

can u drop the pro shake in the morning and get 10 egg whites for example??

it's kinda hard without knowing what's available to you.. i have no military exp..

[ninjazx14]

limited to a point because im in south korea but we still have a commissary over here. the problem with egg whites is i dont have a kitchen or a place to cook them. all i have is my little gorge forman grill to cook chicken and stuff.
i got a blender lol but throwing egg whites and oats in it in the morning just does not sound like my kinda meal but who knows lol.

[jamyjamjr]

that's exactly what you should do... egg whites and oats...

[ninjazx14]

ok so if i change my first meal then my diet looks good? what about my second meal any ideas with that

[jamyjamjr]

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 3/4 Cup Oats & 1 scoop protein 1.4 Fat 25 Carb 29 Protein
change to egg whites and oats

1030 1oz Almonds 162 Cal 14 Fat 6 Carb 6 protein
Need another idea right here with the almond

you need a protien source here... lean meats like chicken, turkey, or fish
1200 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. no sure how many carbs in the fruit but im sure there like 20-30 right
omit fruit

1415 Pre workout
Isopure protein shake (50grams protein 0 carbs 1 fat) and a red line(i got a question about that also is red line good to take before a workout to make it more intense?)
add a complex carb to your pre-workout shake... also push it back to 1345
1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. same not sure about carbs in furit
replace fruit with semi simple carb.. white pasta, bagel, rice.. 50g
2000 Tuna 110 Cal 2.5 fat 0 carb 24 protein
Or
Protein shake with 1 banana 8 oz skim milk 2 scoops protein and 1 tsp PB
11 Fat 6 Carb 60 Protein
eat real food.. do the tuna


204 Proteins (not enough need more ideas where i can increase this)
57 Fat
37 Carb. this is the carb not including the fruits but if i get 3-4 fruits a day and they have like 20-30 each then its like 70 carbs more
this is no where close to enough.... your protien needs to be around 300 car bs need to go up too..
Goals are to lose weight first but get stronger at the same time.
Critique me!!!!!

are you trying to do a keto diet???

[jamyjamjr]

seeing as how your tdee is 3800, your starving yourself, i have you under 1600 calories.. you'll never put on any mass like that.. actually you'll be eating away at your muscle...

3800kcal is what i eat in a day.. let me tell you.. you need to consume over 3 1/2lbs of meat a day and about 300g of carbs while supplimenting the rest of the calories u need with efa's

[collar]

your starving yourself, this is will not last too long and the end result you will be not happy with i assure you that.

make sure you increase all three, but especially your carbs and fats.

where is your energy source?

[ninjazx14]

alright ill reform it and repost. asap

[ninjazx14]

Ok Redid it. getting closer to what i need i think. critique again then i will change it up agian. watching milos sarcez video right now second time im watching it but have not seen it for a while


0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 10 Egg whites 3/4 oats
39 Protein
27 Carb
2 Fat

1030 1oz Almonds
Where in the motor pool working at this time so breaking out a can of tuna right is not logical. anything like protein bars or some kinda FAST easy thing to get here?
14 Fat
6 Carb
6 protein



1200 8oz chicken 2 veggies
7 Fat
0 Carb
48 Protein



1415 Pre workout
Protein Shake and 2 slices of whole wheat bread
51 Protein
33 Carb
1 Fat


1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
32 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein



273 Proteins
37 Fat
108 Carb

Goals are to lose weight first but get stronger at the same time.
Critique me!!!!!
Edit/Delete Message

[ninjazx14]

seeing as how your tdee is 3800, your starving yourself, i have you under 1600 calories.. you'll never put on any mass like that.. actually you'll be eating away at your muscle...

3800kcal is what i eat in a day.. let me tell you.. you need to consume over 3 1/2lbs of meat a day and about 300g of carbs while supplimenting the rest of the calories u need with efa's

300 CARBS???? thats so much right. im trying to loose weight right now. thats my main goal at the moment. i also want to add mass and become stronger but my main goal at the moment is to cut the BF down to like 14-15

[jamyjamjr]

and????

300g of the right carbs will do you right bud... if your gonna eat simple processed carbs then it will make you fat...

it's not just about how much you eat.. it's about what you eat


if your carbs come from brown rice, yams, sweet potatos etc then you'll be fine..

there was a time i was nearly 30%bf... i ate a minimum of 200g carbs a day.. 300 on workout days and lost alotta weight.. im sitting at 14% right now...

trust the numbers baby...

[ninjazx14]

ok ill keep changing this up and hopfully have something soon. i bought egg whits at the store they didnt have much. will post something new when i get it.

[ninjazx14]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein



1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein



1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein



305 Proteins
43 Fat
190 Carb

[jamyjamjr]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein



1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein



1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein



305 Proteins
43 Fat
190 Carb

that's way under your tdee.. you need to eat nearly 4000 kcal or you'll have a hard time putting size on

[ziggz]

When I was in the dorms back in college, I picked up an electric skillet and I was able to make eggs, chicken.. and lots of other stuff in it. I see a cheap one at walmart for $21.96.. I think they ship to APO/FPO addresses.. You can also search for them on amazon.com.. they definitely ship to apo/fpo and might even be free if you spend $25 (not sure they apply the free shipping to apo/fpo). Before you buy one, just make sure it can accept 220V from the outlet, as I believe that's what you need in S. Korea (go to the mfr website and download the product manual for the model and see what input voltages are accepted). If it accepts 220V, just use an outlet adapter so it can plug into the outlets in S. Korea.


http://www.walmart.com/search/search...lected_items=+

EDIT: I just looked through some of those and they're all rated for 110v input only.. so if this interests you, you'll have to look for it overseas.. maybe on amazon.co.uk or just locally.

[ninjazx14]

lol thanks but yeah i have a skillet. i kinda stoped going to the dfac and am cooking on my own. cooking some ground turkey now. MMMMM

[ninjazx14]

that's way under your tdee.. you need to eat nearly 4000 kcal or you'll have a hard time putting size on

my current diet puts me at like 2347 cals. any ideas to bump that up? you thinking like 3000cals? or what. im trying to cut before putting on size. when i stop cutting and bulk ill increase it. what do you think jamy im all ears brother.

[ziggz]

lol thanks but yeah i have a skillet. i kinda stoped going to the dfac and am cooking on my own. cooking some ground turkey now. MMMMM

oh ok.. i saw your earlier post about only having a foreman grill, which doesn't really cook nearly as many stuff as an electric skillet

[ninjazx14]

yeah i got a skillet. its a big one so i might try to by a littler one.

[jamyjamjr]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein
double up your carbs here


1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein
double up carbs


1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein

add efa here.. can u get avocado?? i would do at least 20g of efa's here

can you do a 2200 meal??can u get your hands on beef?? if so how lean??
305 Proteins
43 Fat
190 Carb

we got to get you eating 3000 cal a day if you wanna cut... redo your calcs so i know where your at with the changes

[ninjazx14]

ok ill try to make some changes after work yeah i got some avocado in my fridge right now lol

[ninjazx14]

93% ground beef i think i got some in my freezer also

[jamyjamjr]

^^ thats fine... u can make a bedtime meal out of that

[ninjazx14]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
67 Protein
44 Carb
2 Fat

1000 Almonds and Meal replacement bar or something else easy because were working.
14 Fat
6 Carb
6 Protein
thats for the almonds. then for the meal replacement bar or turkey burger sandwich
14 Fat
40 Carb
45 Protein

1200 8oz chicken veggies baked potato
7 Fat
62 Carb
55 Protein


1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1715 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


1900 2 Cans Tuna avocado
19 fat
8 carb
50 protein

2100 8oz Lean meat turkey Beef chicken idk something
7Fat
0Carb
45 Protein



373 Proteins
71 Fat
237 Carb

alright jamy hows this look :P

[jamyjamjr]

looks good bud, i dont think you can get it better in your current situation.. report back in 1 week with results so we can microcalibrate

[ninjazx14]

alright thanks jamy. ill get a BF tape today and a weight in and ill start this as hardcore and close as possible today. then report back soon.