pickiest F**king eater and i need a damn perfect diet to gain weight

[LakaSteve]

Hey guys, i officially am one of the most picky eaters in the world, and i need help creating a diet that is optimum for gaining lean mass, im on a very heavy rigerous workout routine at 6 days a week targeting certain muscle groups and doubling up on large muscle groups/places i need the most gain. what im looking for help with is a diet of 5000 calories a day, and then id like to point out what i cant bring myself to eat to see if there is a tolerable replacement for it, and if not then id like to learn what i have to force myself to like lol. thanks guys, i appreciate it. for stats, im 21 yrs old 173 lbs, i gain weight easy thank god, im 5'9" and fairly lean, besides a tad of a gut from my days of drinking.. let me know what else you guys need to know in order to help, thanks again

[collar]

you say you cant bring yourself to eat..
eat what????

[eatrainrest]

sorry but nobody is gnna feed you a diet especially if you are a picky eater... research post your own and well critique it

[jamyjamjr]

5000 calories????

hows about u do some math?? fig the bmr/tdee calcs

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....

[LakaSteve]

holy f**k thank you very much, that is mucho helpful, as far as the comment i made about "not being able to bring myself to eat" what i meant was there are some foods like fish and cottage cheese that make me gag, lol and i cant eat it, so ill have to make some personal adjustments. but after i do that ungodly amount of number crunching ans research, ill post again with my diet and information. until then it will be pointless for me to post current workout routine (which has been terribly irregular since i am visiting my brother in vancouver.) and my eating habits are aweful because im on a tv show set all day and there are set meal times and i have no car here. (not good food on meals either) again, wonderful info, ill begin research on the 1st which is when i return to florida and resume my regiment. thanks guys

[LakaSteve]

and as far as a picture for estimations my avatar is a pic i took two days ago, so thats recent, i dont have much mucle mass on my legs mostly fat im pretty sure,

[UNCCwrestler]

As you go along with the diet you learn more how to make the food more enjoyable, without disrupting your Macro requirements.

I can't eat eggs or cottage cheese plain, so I blend them together with oats and cook them like pancakes, and add top with some cinnaman/splenda and maybe a little sugar free syrup and it is still the same food (GI may be raised somewhat) but i find much easier to eat.

The recipe section has some really good tips, especially for stuff like tuna and other fish which I never really liked but now can eat regularly.

[LakaSteve]

wow thats a great idea, never thought of that type of shit, thanks man, ill check that out,