Please critique

[pk420]

I am 23 years old. 6”4, 210 pounds. 11% bf. I am trying to gain muscle mass


What do you guys think......

10 am:
1 Progressive Multi Vitamin
Table spoon of ***** 3 fish oil
Bowl of oatmeal with 1/3 cup of almonds in it
1 banana
4 egg whites
1 whole wheat bagel

Noon:
2 chicken breast
1 cup of brown rice
Cup of vegetables (broccoli, peppers, asparagus)

3 pm Post workout:
Iso mass extreme gainer
Bowl of pasta with meat sauce
1 cup of white rice

5 pm
1 Progressive Multi Vitamin
2 chicken breast
1 cup of brown rice
Cup of vegetables

7 pm
Beef or turkey stuffed bell peppers (has rice in it)
1 cup of cottage cheese

Before bed
Slow released protein shake
1 table spoon of extra virgin olive oil tossed into the shake

What do you guys think I should change/add?

Should I fit in one more meal before my protein shake before bed???

Also, with the amount of water I drink, I wake up in the middle of the night every night to take a piss. Im thinking of taking that opportunity to go down another slow release protein shake???

Thanks in advance guys

[Juturna]

Please post macros for entire diet.

Couple quick things off the bat;

I'd omit the bagel in the morning. You already have good carbs - you don't need it. Why do you have rice on top of your pasta meal? You only need one multi-vitamin a day - they're made that way. I see no point in taking two. How much beef/turkey? Again, you need to get macros posted please.

In regards to your question; IMO you shouldn't drink another protein shake in the middle of the night - I strongly believe natural protein sources do a body much better than multiple shakes like you drink.

[jamyjamjr]

bmr/tdee??

[pk420]

sorry boys, trying to catch up but im new to reading threads. IMO im guessing is "in my opinion"?? Macros...what is that?? How much carbs and prot are in the meals?? bmr/tdee?? sorry??? not sure what that is.

[energizer bunny]

macros=protein,fats,carbs......IMO=in my opinion..........use http://www.fitday.com/ to find macros in your meals.......BMR=basal metabolic rate amount of enegy used at rest......tdee=total number of cals expanded in 24hours(maintenance cals)

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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....

[pk420]

Here it all is boys:
I am 23 - 210 pounds - 6”4 – 11% bf – I want to pack on lean muscle and lower body fat

Current diet…macros in grams

10 am:
1 Progressive Multi Vitamin
Table spoon of omga 3 fish oil
Bowl of oatmeal with 1/3 cup of almonds in it 376cal/17.2f/48.2carbs/11.8p
1 banana 121cal/.4f/31.1carbs/1.5p
4 egg whites 68cal/.2f/1carbs/14.3p

Noon:
2 chicken breast 92cal/2f/0carbs/17.2p
1 cup of brown rice 215cal/1.7f/44.4carbs/5p
Cup of vegetables (broccoli, peppers, asparagus)

3 pm Post workout:
Iso mass extreme gainer 650cal/7fat/80carbs/65prot
Bowl of pasta with meat sauce 2 cups 630cal/25.9f/59.9carb/40.5p
1 cup of white rice 203cal/.4f/44.1carb/4.2prot

5 pm
1 Progressive Multi Vita min
2 chicken breast 92cal/2f/0carbs/17.2p
1 cup of brown rice 215cal/1.7f/44.4carbs/5p
Cup of vegetables

7 pm
Beef or turkey stuffed bell peppers 296cal/16.6f/0carb/34.5p
1 cup of cottage cheese 183cal/5.3f/5.5carb/27.1p

Before bed
Slow released protein shake 350cal/6f/10carb/50prot
1 table spoon of extra virgin olive oil tossed into the shake

Total calorie intake: 3491

I workout 5 days a week 1.5 hrs

If I did it correctly, my BMI is 2183

What do you guys think?

[jamyjamjr]

can i get a total macro??

[pk420]

can i get a total macro??

total macro:
prot/fat/cal/carb
293.3/86.4/3491/368.6

[jamyjamjr]

whats your workout reg/cardio??

[pk420]

I work out 5 days a week. I get my program from a book called "the book of muslce", changes every three weeks. I do H.I.I.T. twice a week, and play hockey once a week.

[jamyjamjr]

okay and i need a tdee..

[pk420]

2183x1.55= 3384

...2183 being my BMR...correct?

TDEE: 3384

[jamyjamjr]

u need to add 400 calories

how is the 2 chicken breasts in meal 2 only 17g of protien???

[pk420]

u need to add 400 calories

how is the 2 chicken breasts in meal 2 only 17g of protien???

Thats what FitDay gave me??

400 more calories, alright I am probably getting enough carbs. After actually seeing it all written out, I definitely need more protein.

Alright thanks man