Diet for getting ripped... Please help.

[Damienm05]

Stats:
6'1"
200lbs
22 years old
15% bf
Flat Bench 8x 185 lbs
Protein- AMP wheybolic extreme 40g before and after workout.

I am trying to be very diligent and careful in planning a diet to both add mass and chisel my body to a tee. The reason I use the word 'careful' is because I've lost 60 lbs of body fat in the past 4 months through strict cardio and near-crash dieting (minimal carbs, complex only and about 50g or less natural whole food protein, almost no fat, lots of shakes/MRI Black Powder, no food after 5PM). I have gotten stronger as I continued to lift during this period but of course, didn't gain any mass. I can't stand not getting exponentially bigger/stronger and I need to gain muscle mass now that I have achieved the goal of "not being fat anymore". Over the past 3 weeks I've been slowly reincorporating more and more food and protein while doing cardio only 2x per week (dedicating all time to weight training). In getting 200g of protein, at least 100 of which are from whole food, and at least 150g complex carbs, I want to ensure I continue losing body fat quickly and gaining lean/cut mass. Are these good parameters to achieve goals and within these paramaters, how should my diet look? Understand, I don't think my metabolism is terrible but it's not fast and I am probably very susceptible to gaining body fat easily due to the fact I've been eating less than 1500 calories per day for about 3 months. Am I unrealistic to think I can gain muscle mass while continuing to lose weight? I hope not! Also, I work as a bartender at night, 5:30-midnight usually, so I'm really unable to eat during that time which further complicates things. Any advice would be appreciated. Thanks.

[Damienm05]

Here's what I've come up with for now:

Meal 1, 9:00 AM: Can of Tuna mixed with a little bit of mayo and fat free italian dressing on slice of whole grain bread. 1 serving of oatmeal square cereal (love this stuff) with soymilk. 3 egg whites. 1 orange. Handfull of almonds.

Meal 2, 11:00 AM: 2 Chicken Breasts, 1 cup Roasted Butternut Squash cubes, sauteed spinach.

Meal 3, 1:00 PM: Pre shake, Black Powder

Meal 4, 3:30 PM: Post shake, 1 package of oatmeal with soymilk.

Meal 5, 6:00 PM, at work: Granola bar/Cliff bar/small Robek's smoothie w/ protein (it really depends on many factors)

Meal 6, Before bed: 1 scoop whey shake. I hate eating anything right before bed but this puts me beyond the 200g mark and I doubt anything is stored.

Hopefully this isn't too horrible :/
**** my job.

[stokedv]

it doesnt look good bro waay too many shakes:... okay i will be able to help only if you provide some specific info.. we need bmr and tdee now so we can see what your body needs to live (cals) and yeah your meta is slow .. you need to eat 5 meals trought the day and before bed after the bar you can eat an easy something like 2 table spoons of peanut butter and a tablespoon of tofu, or veg/white meat and evoo... i will try to put the sticky with all the info we need asap

[stokedv]

here bud go trough this ... a banned member who was very good with diet made this very good tool...

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 everya 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..

[Damienm05]

Wow, thanks guys. Very good info. Ok, here's my workout-reg and other stats.

New program is:
-Sunday: Arms. All insertion points. Warm up with sets of 20. Triceps mostly 3 or 4 sets 12-8x and negatives on last 2 reps for curls. Post WO cooldown with tension band curls like 25-40x
-Monday: Back/chest: Incline, decline, flat bench 3 sets 12-6x and warm up with 20x. Cable flys 4 sets 12-8x. Bent over row 4 sets 12-8x, deadlifts 3 sets 16-12x, pullups, puldowns, close grip pulldowns, hit it hard, all 3 set, 12-8x
-Tuesday: Legs, Shoulders: Front raises, shoulder flys, cable reverse fly 3sets 16-12. Military press 4sets 12-8. Seated dumbell shoulder press 3sets 10-6. Light squats, leg press, leg curl, leg press, leg extension, all 3x 16-12. 4 sets of 24x 1-second-between no-weight squats.
Wednesday: Chest/back: emphasis on multi-angle dumbell bench press. Bench flys. For back, high/low/normal isolateral row apparatuses and bench row 4sets 12-8x
Thurs: Arms again, different methods, you get it.

I pick 2 random days for a 45 min high intensity cardio session when time permits.

BMR- 2089

Tdee- 3604

Will post more specific stats as to food/time of consumption after work.

[cshibbyr]

You eat tuna in the morning..and with mayo/italian dressing, gross. Think you need to bump up the cals, if you wanna gain. Eat a lot of carbs also for 1st meal, pre workout, and post wokout Esp. Need more EFAs as well. Change your last shake to casien, or eat Cottage cheese befor bed. Btw if you crashed dieted to lose weight, you will be more likly to gain fat back.

[chubbsub]

Here's what I've come up with for now:

Meal 1, 9:00 AM: Can of Tuna mixed with a little bit of mayo and fat free italian dressing on slice of whole grain bread. 1 serving of oatmeal square cereal (love this stuff) with soymilk. 3 egg whites. 1 orange. Handfull of almonds.

Meal 2, 11:00 AM: 2 Chicken Breasts, 1 cup Roasted Butternut Squash cubes, sauteed spinach.

Meal 3, 1:00 PM: Pre shake, Black Powder

Meal 4, 3:30 PM: Post shake, 1 package of oatmeal with soymilk.

Meal 5, 6:00 PM, at work: Granola bar/Cliff bar/small Robek's smoothie w/ protein (it really depends on many factors)

Meal 6, Before bed: 1 scoop whey shake. I hate eating anything right before bed but this puts me beyond the 200g mark and I doubt anything is stored.

Hopefully this isn't too horrible :/
**** my job.

-too much fat in meal 1....go for just eggs and oats
-meal 3 needs to be real food, with a complex carb
-make your oats with water, ditch the soymilk for good
-meal 5 should be a real food meal, focusing on lean protein and some carbs
-you could have some of that tuna for your last meal
-you need to add some veggies to your day as well

[Damienm05]

A big fat, "I know", to the last couple posters. Obviously, I'm prone to gaining fat at the moment, hence, this post asking for help. And two, I mentioned my work schedule being a burden, I simply cannot eat real food between 5-10ish PM. I know that provides quite an obstacle but I'm sure it can't be dealt with and still have a pretty good diet.

Ok, here's what I've been eating for the past 3 weeks as I've been going more for 2000 calories and no longer crashing. I've also been trying to gain and it's been working but not optimally. Understand what you'll see below is a pretty weak diet but that's why I'm here. I actually have a very deep understanding of food and nutrition from a culinary perspective, not so much a bodybuilding one.

Meal 1: 9ish AM
(Pro/fat/carb)

47/5.5/54
2 packages instant oatmeal w/ water. Protein shake.

Meal 2: 11 AM
40/2.5/3
Pre-shake


Meal 3: 2:30 PM
70/3/40
PWO shake. 15 mins later 6" subway sand. chx breast on wheat, all veggies, no mayo/chz. Usually eat 1/2 the bread lol. (sometimes it's a homemade sandwich, very similar)

Meal 4: 5:00 PM
40/2.5/3
Shake at work

meal 5: before bed
Usually scarf a piece of chicken breast or a small shake or something to top off protein intake. I'm unsure about the effects of eating before bed, even if it's pro/fat, so I don't do it much.

[Klimax]

Time to start eating real food.
You need even more in a cutting diet.

[stokedv]

A big fat, "I know", to the last couple posters. Obviously, I'm prone to gaining fat at the moment, hence, this post asking for help. And two, I mentioned my work schedule being a burden, I simply cannot eat real food between 5-10ish PM. I know that provides quite an obstacle but I'm sure it can't be dealt with and still have a pretty good diet.

Ok, here's what I've been eating for the past 3 weeks as I've been going more for 2000 calories and no longer crashing. I've also been trying to gain and it's been working but not optimally. Understand what you'll see below is a pretty weak diet but that's why I'm here. I actually have a very deep understanding of food and nutrition from a culinary perspective, not so much a bodybuilding one.

Meal 1: 9ish AM
(Pro/fat/carb)

47/5.5/54
2 packages instant oatmeal w/ water. Protein shake.

Meal 2: 11 AM
40/2.5/3
Pre-shake


Meal 3: 2:30 PM
70/3/40
PWO shake. 15 mins later 6" subway sand. chx breast on wheat, all veggies, no mayo/chz. Usually eat 1/2 the bread lol. (sometimes it's a homemade sandwich, very similar)

Meal 4: 5:00 PM
40/2.5/3
Shake at work

meal 5: before bed
Usually scarf a piece of chicken breast or a small shake or something to top off protein intake. I'm unsure about the effects of eating before bed, even if it's pro/fat, so I don't do it much.

Yup looks like there's lots of work in front of us
Build up a nice diet following Jamys great sticky use the foods that he used in his examples and browse trough the forums some more to see what other good foods you like... nobody will tell you what to eat and when thats the problem bro you need to build up a diet and we will tweak it to make it optimal for you... nicely

[FireGuy]

Yup looks like there's lots of work in front of us
Build up a nice diet following Jamys great sticky use the foods that he used in his examples and browse trough the forums some more to see what other good foods you like... nobody will tell you what to eat and when thats the problem bro you need to build up a diet and we will tweak it to make it optimal for you... nicely

If you are going to use that sticky please fix it with accurate macro totals for the sample meals. They are way off.

[Damienm05]

Using this info, I did some shopping and kept a very good diet today. I feel great and I can sustain it if it is proven to be what I need. I'll get the accurate format and info together and post it to be critiqued by morning. You guys rock.

[stokedv]

If you are going to use that sticky please fix it with accurate macro totals for the sample meals. They are way off.

yes sir, i'm on it

[stokedv]

Using this info, I did some shopping and kept a very good diet today. I feel great and I can sustain it if it is proven to be what I need. I'll get the accurate format and info together and post it to be critiqued by morning. You guys rock.

bro I feel soooo good since I started eating like I should...
DIet is tha shit

[Damienm05]

8:00 AM, Meal 1:
pro/fat/cal/carb
43/8.6/488/52.4
8 Egg Whites sauteed with scallions and diced tomato (for flavor only, better than ketchup). 1 cup instant oatmeal with water, dates, walnuts.

10:30 AM, Meal 2:
pro/fat/cal/carb
45.3/7.8/308/15.3
Can of Solid White Albacore mixed with tbspn. fat free italian dressing, tspn. mayo on toasted whole grain slice.

12:30 PM, Meal 3:
pro/fat/cal/carb
55/9/408/27
Chicken breast butterflied, sauteed in a dash of EVOO with sea salt, black pepper. 1 Cup roasted Butternut squash cubes. 8 asparagus straws, blanched and broiled with light EVOO.

3:00 PM, Meal 4:
pro/fat/cal/carb
63/2.4/386/28
Post workout shake, GNC AMP Wheybolic Extreme 60 Formula with water (I definitely would highly recommend this protein. It's expensive but I've noticed gains quickly). 1/2 cup instant oatmeal.

6:00 PM, at work, Meal 5:
pro/fat/cal/carb
20/8/270/30
Peanut Butter Cliff Builder Bar

Before bed, Meal 6:
pro/fat/cal/carb
50/20/412/3
Any feedback on this meal is appreciated, I am trying to eat something real as I get off work. I am using my free employee meal for:
8 oz. med-rare hamburger (90% lean), no condiments or bun, grilled with salt and pepper, 1 cup sauteed spinach as side-dish, sauteed mushrooms and dijon mustard for flavor. Seems too high in fat.

Total:
pro/fat/cal/carb
273/55/2273/155

I mentioned feeling great and I have already begun the same diet for today but I am afraid it may be too high in fat/cal to continue losing body fat without a ton of cardio. Though I do play hockey twice a week for super high-intensity cardio, sustained over an hour or so. Go to it gents.

[Damienm05]

Also, I am thinking about doing arms/chest/back once a week only and upping my ice hockey/cardio time. I have heard that gains will come faster this way regardless but I am hesitant because as of now, I am able to work every angle and insertion point of every muscle. This is more for another thread but with regards to dieting, I'm curious which is better.

[Damienm05]

bump

[stokedv]

pro/fat/cal/carb
43/8.6/488/52.4
8 Egg Whites sauteed with scallions and diced tomato (for flavor only, better than ketchup). 1 cup instant oatmeal with water, dates, walnuts.
Bro lets make it steel cut rolled oats

10:30 AM, Meal 2:
pro/fat/cal/carb
45.3/7.8/308/15.3
Can of Solid White Albacore mixed with tbspn. fat free italian dressing, tspn. mayo on toasted whole grain slice.
NO ! do mayo when you bulk instead of 1tbsp mayo use 3 squirts of lemon juice.. and Ezekiel bread would be better than regular whole wheat

12:30 PM, Meal 3:
pro/fat/cal/carb
55/9/408/27
Chicken breast butterflied, sauteed in a dash of EVOO with sea salt, black pepper. 1 Cup roasted Butternut squash cubes. 8 asparagus straws, blanched and broiled with light EVOO.
You can do yams sometimes

3:00 PM, Meal 4:
pro/fat/cal/carb
63/2.4/386/28
Post workout shake, GNC AMP Wheybolic Extreme 60 Formula with water (I definitely would highly recommend this protein. It's expensive but I've noticed gains quickly). 1/2 cup instant oatmeal.

6:00 PM, at work, Meal 5:
pro/fat/cal/carb
20/8/270/30
Peanut Butter Cliff Builder Bar
Lets try to eat some real food here bro like some more chicken and some almoonds

Before bed, Meal 6:
pro/fat/cal/carb
50/20/412/3
Any feedback on this meal is appreciated, I am trying to eat something real as I get off work. I am using my free employee meal for:
8 oz. med-rare hamburger (90% lean), no condiments or bun, grilled with salt and pepper, 1 cup sauteed spinach as side-dish, sauteed mushrooms and dijon mustard for flavor. Seems too high in fat.
lets think about that one

Total:
pro/fat/cal/carb
273/55/2273/155

yeah read what I said between the meals needs some tweaking but looks good!!.[/QUOTE]

[Damienm05]

Good advice, thanks Stoked. I've tweaked my diet accordingly and am seeing incredible gains since the induction of all this whole food nutrition. I've come to the realization that my shock/crash diet has probably put my metabolism in a deep hole and it will take several months to recover as I don't seem to be losing fat quickly anymore but I'm certainly not gaining any. Despite that, I don't regret anything and am just stepping up the cardio. Hopefully in a month or two, I'll be down to 10% bf and will be able to start eating a bit more in preparation for a cycle. Any tips to step up fat loss and cutting would be much appreciated.

[stokedv]

I'm sorry it takes me so much time to answer lately i'm back to school and it's hard for me to find time..
Bro I will tell u my story : I started starving myself by eating 2 meals a day, which were 4 eggwhites and a peace ok ezekiel bread in the morning , and a can of tuna/some meat/ or whatever little at night like at 6 pm... and I did this for like 2 weeks.. i killed my metabolism and I lost maybe 7 pounds on the scale... I started eating a bit more and I gained all the weight back + 3 pounds .. you can see that you're not the worst..
Now I eat like I should and i'm losing 1.5 - 2 pounds a week and i'm pretty sure its fat .. it won't actually take MONTHS to get a good meta .. if you eat right, and maybe take ECA youll be good