Ok I gained a lot of weight and need help

[slippz]

Alright. So I haven't worked out since March due to a change in work, school, and just life in general. I probably gained about 25 lbs since then, and would probably guess i'm ~26%bf.

age:20
stats: 5'10; 265lbs
bf: ~26%
goals: 215lbs, 10%bf, hulk.

I'll upload a starting pic tomorrow morning, but I'm going to be going to Sam's club in a few days. Here's what my diet has been so far (didn't count calories and whatnot, so this is just a rough estimate). I started working out last wednesday, and it's been a week and I've lost maybe 2 lbs.


MWF

Breakfast (~11)
2 scoops of meal replacement powder (soy)
1 cup of 2% milk

Snack (~1)
Fiber one bar

Lunch (~1:40)
1 egg
1 cup of juice

WORKOUT (~2:15)

PWO
2.5 scoops of whey protein mixed with 8oz water
1 cup of 2% milk
2 egg beater cups (translates to 4 eggs)(some pepper)
1 cut of salmon (about the length of a dollar bill, thickness about a TI-83 calculator)

Snack (~5)
1 Fiber one bar
1 banana
1 cup of 2% milk

Dinner (~7)
2 tbsp peanut butter
2 tbsp cottage cheese
1 oatmeal packet mixed with 1 cup of 2% milk
1 cup of 2% milk

TU/TH
Only difference is breakfast... Since I don't have class, I just make 3 Grade A eggs with a cup of 2% milk. Everything else is the same.

Obviously this needs work but I've been going with what I have til I go grocery shopping.

Also, when I'm cutting, it's more important to do lighter weight / more reps when I'm working out, right?

Any further advice is greatly appreciated! Thanks!

[jamyjamjr]

your diet is garbage.. go through 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

[InsaneInTheMembrane]

damn OP

there isn't a proper meal in sight! EDIT: okay... I might see one.. but still!

ur diet needs a revamp

[slugtastic]

you love your milk....... atleast change to water but do what jamyjar said he'll point u in the right direction,he helpt me lose wieght now im leaning up...... its hard work..

[ninjazx14]

woah. do what jamy said then we will help you make 1. your current diet is terrible

[stokedv]

Juice?? Milk 2% all day?? 1 egg for lunch?? you're kidding aren't you..

[slippz]

woah. do what jamy said then we will help you make 1. your current diet is terrible

Okay!

you love your milk....... atleast change to water but do what jamyjar said he'll point u in the right direction,he helpt me lose wieght now im leaning up...... its hard work..

On it!

Juice?? Milk 2% all day?? 1 egg for lunch?? you're kidding aren't you..

I don't know. I read on m&f that juice was a good pre-workout. What's wrong with the milk? And the 1 egg, I meant 1 cup of egg beaters, which roughly 2 eggs.....

Sorry I haven't replied. I've been on vacation. I'm back and now I gotta get you guys the info you need to help me!

[slugtastic]

hey.... i no we said listen to jamy but it seems he has been banned, have you work out your BMR if you have post it and surely some 1 will help u.....

[slippz]

what? how did he get banned? ? ?
anyway, i'm trying to cut some weight before I post up anything else.

[cshibbyr]

Read the back of the milk jug and see how much fat is in it.

[slippz]

Read the back of the milk jug and see how much fat is in it.

5g of fat and 11g of carbs?

[cshibbyr]

5g of fat and 11g of carbs?

serving size is .5 cup
4 cups a day = 1040 cals 40g fat 88g carb

[stokedv]

The reason I was shocked by your milk consumtion is that you drink it all day long..
and it's 2% .. the fat is not the scary part.. it's the simple sugar content of milk..
and yeah 4 cups a day thats 1000 cals dude... maybe you should opt for skim milk and still not every day.. if you cycle carbs it could work...

also it is said that dairy can give you a "soft" look..

[slippz]

serving size is .5 cup
4 cups a day = 1040 cals 40g fat 88g carb

Damn. No wonder. lol.

The reason I was shocked by your milk consumtion is that you drink it all day long..
and it's 2% .. the fat is not the scary part.. it's the simple sugar content of milk..
and yeah 4 cups a day thats 1000 cals dude... maybe you should opt for skim milk and still not every day.. if you cycle carbs it could work...

also it is said that dairy can give you a "soft" look..

What about cottage cheese?

[stokedv]

Damn. No wonder. lol.




What about cottage cheese?

Dairy when you're cutting is said to be bad because it contains lactose and lactose is simple sugars.. which are easy to convert and store in fat.. if you eat it when you wanna cut lots of pounds it wont be very beneficial i guess lol..
but when you bulk I see lots of dudes here eat it daily before bed so i dont know really what to think its just that im cutting crazy right now aswell and nobody recommended me that i can eat dairy... instead I was recommended to avoid

[cshibbyr]

Dairy when you're cutting is said to be bad because it contains lactose and lactose is simple sugars.. which are easy to convert and store in fat.. if you eat it when you wanna cut lots of pounds it wont be very beneficial i guess lol..
but when you bulk I see lots of dudes here eat it daily before bed so i dont know really what to think its just that im cutting crazy right now aswell and nobody recommended me that i can eat dairy... instead I was recommended to avoid

How sure are you about this? Ive heard of some people doing crash dieting, and all they eat is cottage cheese. Which of coarse is not healthy, but they lose weight.

[cshibbyr]

Ignore that last post, I guess if you just eat that little of anything all day you will have to lose weight.

[stokedv]

Ignore that last post, I guess if you just eat that little of anything all day you will have to lose weight.

this is why people fail.. I crash-dieted twice and both times I ended up losing some weight and regain it back, plus some extra weight because my body went starvation mode... and hardest part is to restart.. everything from the beginning!!!

look read Jamys sticky toroughly, then watch the videos of Milas Sarcev, they are very inspiring.. and informative!! you'll understand what to eat when and why and how..

You will lose weight only if you eat a bit under TDEE, do lots of cardio, do muscular training, and most important.. EAT RIGHT
Tested.. Proven.. GUARANTEED

[Bevan]

A fat burner is a great blend with your multivitamin. They can be taken at the same time. Fat burners enable your body to burn more stored fat, but they also give an energy lift throughout the day. Start with the minimum recommended dosage and carefully move it up. Be aware some fat burners may give off too much energy and cause anxiety or nervousness.