refined diet- please critique

[adem-]

Hey i have just started my 10week test prop cycle. I just want some help on my diet. it has been pretty much the same for 1 year now. Give or take.

I weight 75kg or there about. With 13% body fat. 175cm tall.

8am - 300ml egg white 300ml low fat milk, 1 cup of oats. luecine, l glutamine, vitamins, fish oils.
10am - low fat yoghurt, handfull of almonds.
12pm - multigrain sandwich with either, chicken or turkey.
2pm - protein shake
4pm - 2 or 1 tin of tuna depending on how game i am.
TRAINING
6pm - protein shake with honey
8pm - dinner either, steak, turkey, chicken, fish or kangaroo with a handful of potatoes.
10pm - protein shake, l glutamine, 70gm cottage cheese (if im up for cheese)

Protein is around - 270g
Carbs are around - 150g

The only time this varies a touch is on the weekends as im not in my standard work routine but its pretty steady.

i want to know if i should be incoorparating more carbs into my diet. Im just worried im going to put on fat......My real aim is just to put on lean mass.

Thoughts??

[POPS]

allow me to use jamyjamr's sticky :

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

[smokethedays]

Hey i have just started my 10week test prop cycle. I just want some help on my diet. it has been pretty much the same for 1 year now. Give or take.

I weight 75kg or there about. With 13% body fat. 175cm tall.

8am - 300ml egg white 300ml low fat milk, 1 cup of oats. luecine, l glutamine, vitamins, fish oils.
10am - low fat yoghurt, handfull of almonds. How much yogurt? add 2 cups veggies
12pm - multigrain sandwich with either, chicken or turkey. Again, how much turkey?
2pm - protein shake That's not a meal, make it a meal.
4pm - 2 or 1 tin of tuna depending on how game i am. Tuna by itself? add, 1 tbs mayo, 50 g carbs from grains
TRAINING
6pm - protein shake with honey Again, make it a meal
8pm - dinner either, steak, turkey, chicken, fish or kangaroo with a handful of potatoes.
10pm - protein shake, l glutamine, 70gm cottage cheese (if im up for cheese)

Protein is around - 270g
Carbs are around - 150g

The only time this varies a touch is on the weekends as im not in my standard work routine but its pretty steady.

i want to know if i should be incoorparating more carbs into my diet. Im just worried im going to put on fat......My real aim is just to put on lean mass.

Thoughts??

In bold.

But generally speaking visit the diet forum and read the stickies, you need some solid knowledge 1st.

Good luck

[adem-]

Ahh k.

For the yoghurt its 200gm.
For the sandwich its about 100 - 150gm

So adding in those extra carbs isnt going to make me put on body fat??

[Klimax]

In a standard bulking diet i mantain g of pro=g of carb=4xg of fat