diet and cardio help....

[solow]

hello all.. wonder if i can get some advise on my diet and how much cardio i should be doing. let me start by some stats
33 years old
5´9
230
bf% dont know
my diet right now that i'm starting is:

07:00am 30mins walk and 30-40mins elliptical machine
08:00am 100g oatmeal with a little skin milk and 1 scoop peanutbutter and 1 fruit
10:00am protein shake with water
12:00pm 100g grilled chicken breast, half cup brown rice or wholewheat pasta
03:00pm protein shake with water, 1 fruit
05:00pm workout
07:00pm 2cans tuna, salad 200g steamed vegetables

and if its possible can i get some estamites on my bf%
heres a few pics..

[gangustahn]

Try to eat more real foods. One protein shake a day after a workout is regularly good. I think while cutting most will tell you to stay away from certain fruits and milk. Too much sugars

[solow]

sorry... forgot to add that i drink my shakes with water

[stokedv]

your diet is ridiculous...
Your bf is 35% approx...

read this thing : you will be on the right track..

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..

[**TOP**]

Try to eat more real foods. One protein shake a day after a workout is regularly good. I think while cutting most will tell you to stay away from certain fruits and milk. Too much sugars

Yes try to eat more whole foods but protein shakes are there for a reason, i eat 9 times a day 4 shakes and 5 whole meals so dont be afraid to use them but try to get more whole foods like an earlier poster said,and i also stay away from dairy and most fruits when dieting down.

[chubbsub]

the real question here is what were you eating prior to adopting this diet...

[solow]

i wasn't eating too bad before this diet. i just wasn't eating on a diet at all. i usually didn't eat in the morning, a couple of sandwhiches for lunch then nothing else til dinner. that would be what ever the wife made that night which was pretty much a basic family dinner. what i think killed me was the late night snacks.. which i dont do anymore.

[chubbsub]

i wasn't eating too bad before this diet. i just wasn't eating on a diet at all. i usually didn't eat in the morning, a couple of sandwhiches for lunch then nothing else til dinner. that would be what ever the wife made that night which was pretty much a basic family dinner. what i think killed me was the late night snacks.. which i dont do anymore.

well, then I'd work on just adopting a better routine for now, as your weight's going to drop if you stick to a better diet and do regular cardio, esp. at 69 inches and 230 lbs....I'd worry about specifics a bit later....

[Klimax]

I think that more efas are required in that diet.

I would also have rice or oats only at meal1 and postwo. Omit the fruits.

[solow]

where can i get some help for a diet plan for the whole day?

[**TOP**]

hello all.. wonder if i can get some advise on my diet and how much cardio i should be doing. let me start by some stats
33 years old
5´9
230
bf% dont know
my diet right now that i'm starting is:

07:00am 30mins walk and 30-40mins elliptical machine
08:00am 100g oatmeal with a little skin milk and 1 scoop peanutbutter and 1 fruit cut the milk add 5eggwhites and 2 whole eggs also cut the fruit cup
10:00am protein shake with water add fish oil
12:00pm 100g grilled chicken breast, half cup brown rice or wholewheat pasta cut out the rice and pasta and add 2 cups veggies add 1 tbs natural peanut butter
03:00pm protein shake with water, 1 fruit fruit should be strawberries and add the rice or pasta here
05:00pm workout
PWO take another shake
07:00pm 2cans tuna, salad 200g steamed vegetables I WOULD ADD 2 WHOLE EGGS HERE WITH THE TUNAand if its possible can i get some estamites on my bf%
heres a few pics..

FIXED IN BOLD THIS SHOULD GET YOU STARTED! Dont worry to much about the detailed diet at this point you need a basic template and this is it. Once you get further into your progress you can post up again and get dialed in...TOPHER

[solow]

thanks alot topherhinton. sounds good. on my 10:00am meal you wrote add fish oil.. can it be pills?

i heard it was best to wait an hour after cardio to eat. if that is true that will throw my meals off some. or is the hour wait not that important? and speaking of cardio, am i doing enough? or shounld i start doing more?

[stokedv]

thanks alot topherhinton. sounds good. on my 10:00am meal you wrote add fish oil.. can it be pills?

i heard it was best to wait an hour after cardio to eat. if that is true that will throw my meals off some. or is the hour wait not that important? and speaking of cardio, am i doing enough? or shounld i start doing more?

Fish oil is mostly sold in pills.. so its good to have it in pills bro..
You dont really have to wait for a whole hour... In the morning I put my stove on timed 30 minutes and I put 8 eggs to boil (I like them boiled its easy to separate egg whites) I go for my cardio right away for 45 mins I come back take a shower and eat right away.. my shower is maybe 15-20 minutes so thats all the wait my body gets! Nice kick to your metabolism...

[solow]

trying to get my BMR and TDEE but all this math isn't too easy. how do i change my 35%bf into a decimal? can somone help me how with this??

[LionsGate]

.35?

[stokedv]

trying to get my BMR and TDEE but all this math isn't too easy. how do i change my 35%bf into a decimal? can somone help me how with this??

you're kidding aren't you..
it's .35

how old are u again?

[solow]

sorry guys i misread the formula lol

[solow]

ok my diet for the last few weeks has been like this, give or take a few calories...

09:00am 160 / 236 /117 / 513
10:00am 60 / 0 / 0 / 60
12:00pm 120 / 36 / 9 / 165
03:00pm 128 / 148 / 0 / 276
06:30pm 100 / 0 / 0 / 100
07:00pm 156 / 36 / 18 / 210 = total of 1324calories

if my figures are right my BMR is 1837.72 and TDEE is 3013.86

with these figures, how do i go about planning the right diet for me to burn bf? i'm at about 35%bf and my goal by next summer will be to get to at least 10%bf to 15%bf most. is this possible?

[grinchinit]

ooh man i had the worst time makin my diet lol. read through that post with tdee and bmr again and also watch those videos at the end of the post they help clarify alot! from there you will get all the maros like your doing now. to determine fat loss you would have to intake less calories than your body needs (not useless cals) for example your tdee is 3013.86 as u said so you would lower that to like 2700 (topher will know better) and there fore you are burning more than you are eating! burning fat! woo...dropping to 10-15% bf is gonna be tough in that length man but its not impossible if you stick to the cardio 2x a day and practice the diet you create like its a religion!

you will be bangin hot chics in no time! or maybe thats me...

[solow]

ok.. now i need some cardio advise... been doing about 35 to 40 mins as soon as wake up with HR at about 140. want to start doing twice a day. how long is good for each cardio workout? and should i be keeping my HR at 140 or lower? i read it should be at about 122, but that just seems too low as in doing cardio. feels like i'm not getting nothing out of the workout.