my diet not kiddin

[amcon]

ok, here we go ...

my diet -

sundays meals:

10am woke up

2 jelly donuts, with powder sugar on it
2 mona vie energy drinks 8.4 oz each
a protien drink as i ran out of house (low fat milk about 24 oz)

1230pm second meal

7 blonde oreo cookies
10 oz of low fat milk
big bowl of pulled pork
one italian roll

230 meal

2 small home made choc-chip cookies
tuna with one table spoon of mayo and prob 3 spoon fulls of mustard
peire sparkling water
one monavie energy drink

5 pm

plate of salad with cranraisins

three spoon fulls of thousand island yogurt dressing
sesimee seed roll
pulled pork
5 small salt patatos(soaking in butter)
16 oz of coke
cup in a half of baked beens

8pm

mint choc icecream cake two helpings
three ice cream sandwitches made with a scoop of french vinilla ice cream and those home made choco - chip cookies
16 oz of fat free milk

11pm
24 oz of protien powder and fat free milk

thinking about the mint oreo cookies i have stashed away... with milk of coarse


not kidding that is what i ate - smile

[redz]

That is an excellent pre-contest diet for the weeks leading up to an event.

[Gaspari1255]

I wish I had your metabolism.

[jamyjamjr]

BULLSHIT!!!

either..

1. your lieing about your diet

2. that's not how you look right now on your avi

wow!!! amcon you gotta be kiddding me bro!!!!

LMFAO!!!

[t-gunz]

ROFL!!

this is must a joke. or a one off day!!

[amcon]

my normal diet:

b-fast :9amish
8 - 12 eggs - half just whites
a few pieces of cheese
hot sause
if i have hot ham. or salami, or capacola a few slices

1130 am ish

if i am home...
tuna two tins of it with a table spoon of mayo and two or three table spoonsful of spicey mustard
rice half cup or a full patato

if im out i am eating what ever - dif ever time

3pm

chicken breast one (size of my hand)
rice half cup


630ish

beef normally ground 95 % or less fat... and i drain the excess fat off
about 1/2 lb of the ground beef

i either mix it with brown baked beans or a slice of bread with a tea spoon of mayo and a squirt of catchup
glass of milk low fat

10pm ish
eat what is ever left over from dinner beef, chix normally a small protion link 4 to 6 oz of the beef or half or less of the chix breast, no carbs


12am almost bed time

i will drink - in one swig

24 oz of protien shake
two scoops of whey / soy protien
22 oz of milk 1% fat


once or twice a week i will have a friendlys ice cream 5 scoops, receses p-butter sunday, about one energy drink a day...

and at gym i might add in two or three redlines


im 255 lbs
6 foot 3
38 yrs old
and train for 80% size and shape
20% strength

all lifts are with no spot
bench is 405 for 2 reps
bent over rows max is 355 for 3 reps + 2 crappy ones
front shrugs 605 lbs for 12 reps (i go till i cant hang on any more)
deads 495 for three
military press 245 for 8 reps
standing military press NO BOUNCING flat footed 245 lbs for 5 reps
pull ups 14 reps with 45 dangling between my legs
squats,leg presses, hack squats i stay light and dont go over 245 - because i dont want too
that is it - ask and i will answer

jammy clean me up

[amcon]

BULLSHIT!!!

either..

1. your lieing about your diet

2. that's not how you look right now on your avi

wow!!! amcon you gotta be kiddding me bro!!!!

LMFAO!!!

nope that is my diet for sunday... i dont alway eat like that and yes that is me in the avi

if i didnt eat like that i would be like 8 % bf or less

[amcon]

ROFL!!

this is must a joke. or a one off day!!

lol... no joke - i eat what ever i want when i want and just try to get the protien in as i can...

bro, i can eat and eat and eat

that is me in the avi - the pic was take three weeks ago ish

[amcon]

im telling you jammy - i promise that is my diet - the second one posted is more accurate but not too much better

clean me up

by the way im on 750 mgs of test... and have tren a i am going to start in two weeks... adding 40 mgs a day of the tren

[t-gunz]

lol... no joke - i eat what ever i want when i want and just try to get the protien in as i can...

bro, i can eat and eat and eat

that is me in the avi - the pic was take three weeks ago ish

if i ate that much i would be 38% bf in no time!!

[amcon]

ya some people will think i am kidding ... im not - really

[redz]

Whats really incredible is that you are 38 years old and not gaining crazy fat eating like this. Not that 38 is old by any stretch but usually the metabolism starts to slow down.

[amcon]

ya... my metabolism did slow down about 4 years ago... it was very frustrating!!! come to find out i was very low on my natty test... hrt fixed that

but my whole life i have been like this

[CaliPhotog]

You are a dick! hahahah

[CaliPhotog]

Amazing! I would BLOW UP on that diet. I'm telling you... I would gain an easy 3% or 4% BF on that diet in a week.

[Twist]

Lol I had a 3,500 calorie breakfast and gained 1%bf over two days of eating like that. How often do you eat like that?

[energizer bunny]

amcon.......do you do any cardio??

[jamyjamjr]

amcon.. lets get a bmr/tdee.. the formulas in my sticky..


Welcome to the boards 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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..

J3

[xnotoriousx]

What are your stats amcon?

That was a nice binge day you had LOL I can't talk shit, i've done it before.

[bigrich4]

reading that cheat day made me drool

[amcon]

up date coming

[amcon]

amcon.......do you do any cardio??

no cardio... its bad for you... lol

[amcon]

todays pics...

[jamyjamjr]

im amazed bro.. that's just good genetics..

[amcon]

age - 38
lbs - 253 - 256
bf - 14%? you tell me
goals - 270 - 10%, build more at the arms, back thicker/wider, lower chest, upper chest, larger hamstrings

bmr - was professionally checked 6 to 7 years ago, it was 2650
...255x.14=35.7
255-36=219 low body mass
219/99.55
370+(21.6x99.55)=2520.28

tdee
2520.55x1.55=3906.434(went with moderate activity level, i work out 5 x a week)

[amcon]

jammy do you need to know the work out or just when i work out?

the work out could be any time 11am or 11pm 5 - 6 days a week

[amcon]

macros i will add later - tired

need eat some cookies adn go to bed lol... maybe a milk shake with a few eggs

[jamyjamjr]

doesn't matter when the workout is going to be..

how do you feel about bulking right now?

or would you just like to cut??

[amcon]

doesn't matter when the workout is going to be..

how do you feel about bulking right now?

or would you just like to cut??

i want to bulk... it is easy for me to cut... i dont need to worry about cutting so much

i like to bulk, but keep what i have now for abs... does that make sense?

[jamyjamjr]

yea it makes sense.. we're gonna have to do a clean bulk..

4400k diet though.. your a monster bro.. that's what i eat and im 6'4..

i'd say let's do a 40 40 20 split with a depletion of carbs on off days..

[jamyjamjr]

340g protien
340g carbs
98g fats..

those should be the macros your shooting for...

we gotta split that into 7-8 meals.. last meal without carbs..

[amcon]

that helps alot... how many cals is that?

[jamyjamjr]

4400

[jamyjamjr]

wow.. that means 8oz of lean meat per meal.. 15 eggs in the morning.. it's a whole lotta eating.. 68g of carbs per meal if you do a 6 meal split..

[amcon]

what happens if i eat less carbs than that? low energy ?

[amcon]

what is keeping my bf so low now?

[jamyjamjr]

what is keeping my bf so low now?

i WISH i could disect you so i could find it, bottle it, and sell it to become a gazillionair!!

[jamyjamjr]

you said you dont do cardio right??

[Twist]

Curious as to what "supplements" you take...

[ninjazx14]

im amazed. i wish i could eat like that even once a week. i would feel like CRAP!