diet suggetions help

[chris1]

have just come down stone stone in weight and am nw looking to put some back on in mucle my diet is

6 am= oatmeal and protean
7:45=square sausage on brown roll
9:30 =ham salad sandwich on brown bead with apple
12pm= another sanwich and apple
5pm =either baked potato or steak and green beans
also protean and creatine before work out and creatine after
aloso drink about 4 litres of water a day

i knw i need help suggetions please

[chris1]

whats the point in having a diet form if there is no 1 wiiling to give u advice about it

[**TOP**]

whats the point in having a diet form if there is no 1 wiiling to give u advice about it

Dude give it time,there arent alot of people that wont take kindly to you bitching like that,and im one of them! I take time out of my day to help,you dont pay for this!!! And it was only like 30 min that you waited before you started complaining! Plus the info you gave was not enough,we need age height weight BF% goals? cycles? training?cardio?

[the big 1]

have just come down stone stone in weight and am nw looking to put some back on in mucle my diet is

6 am= oatmeal and protean
7:45=square sausage on brown roll
9:30 =ham salad sandwich on brown bead with apple
12pm= another sanwich and apple
5pm =either baked potato or steak and green beans
also protean and creatine before work out and creatine after
aloso drink about 4 litres of water a day

i knw i need help suggetions please

Hello mate, i'le spell out some simple guidlines on nutrition to get you started.

You weigh 150 pounds, so to build muscle you'll need around 1-1.5 grams of protien per pound of body wieght. so you'll need about 200-250 grams of protien in youre diet DAILY!!!
This should always be consumed from good sources like, chicken, beef, fish and eggs, etc.

Next youre going to need lots of carbohydrates to give you energy, for mass gain thats around 2-4grams per pound of body weight a day, for you thats around 3 to 4 hundred grams. Try to get your carbs from good, fiberous sources like, wholegrain breads, brown rice and pasta, and any veggies you can find etc.

So now you'll need fat, but make sure its from good sources like oily fish, olive oils, nuts and seeds etc. Ide keep you fat intake moderate at first, like between 0.5-1gram per pound of body weight a day, and see how you get on.
Lower and higher it depending on your needs.

There are 4 calories in each gram of protien and carbs you eat, for example, 200grams of protien is 800 calories.

There are 9 calories in each gram of fat you eat, so 10 grams of fat is 90 calories.

I hope this helps a bit, what you can do know is workout how much protien, carbs and fat you'll need to grow for your personal body wieght.

[the big 1]

THIS INFORMATION WAS GIVEN TO ME BY JAMYJAMJR, A PAST MEMBER OF THE FORUM WHO HELPED ME WITH MY DIET, I BELIEVE THIS INFO WILL HELP YOU ALOT MATE, IT DID ME, READ IT AND YOU'LL BE A MASTER AT DIETING!!!

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..

[MaNiCC]

You should Read the sticky's etc before you create and post a diet

[chris1]

Dude give it time,there arent alot of people that will take kindly to you bitching like that,and im one of them! I take time out of my day to help,you dont pay for this!!! And it was only like 30 min that you waited before you started complaining! Plus the info you gave was not enough,we need age height weight BF% goals? cycles? training?cardio?

sorry at that point i never realised there was not much people on line. i need a good place to find out my body fat. my goal is to get bigger but no go fat again. done 1 anavar only cycle. train day on day off. cardio is 30 min on treadmill will reply to the other 1's later ave got to go to work sorry again if u got offended

[the big 1]

sorry at that point i never realised there was not much people on line. i need a good place to find out my body fat. my goal is to get bigger but no go fat again. done 1 anavar only cycle. train day on day off. cardio is 30 min on treadmill will reply to the other 1's later ave got to go to work sorry again if u got offended

Post a picture of yourself, vets on here are great a guesing body fat...

[chubbsub]

have just come down stone stone in weight and am nw looking to put some back on in mucle my diet is

6 am= oatmeal and protean
7:45=square sausage on brown roll
9:30 =ham salad sandwich on brown bead with apple
12pm= another sanwich and apple
5pm =either baked potato or steak and green beans
also protean and creatine before work out and creatine after
aloso drink about 4 litres of water a day

i knw i need help suggetions please

right away, I can tell you:

-you need leaner, better pro sources....unless you're eating a lean tenderloin, pork isn't the greatest of pro sources...stick to eggs, chicken, turkey, lean beef, and def. fish (tuna, shrimp, salmon, etc)

-your main carb source seems to be bread (3 sandwiches)....either make sure the first ingredient in your bread is something like stone ground whole wheat flour, or skip it altogether....rice, oats, potato, and beans are much better options for carbs

-you seem to have few to no EFAs in your diet....add a fatty fish like salmon, or foods like nuts or avocado to your diet asap

-the lag between 12pm and 5 is too long to go w/o feeding....are you working out at like 3 or something?

-apples are great, but their are better fruits out there in terms of vitamin content...stick to citrus fruits, melon/cataloupe, and berries

[chris1]

Post a picture of yourself, vets on here are great a guesing body fat...

any suggetions

[Twist]

there is no pic

[chris1]

there is no pic

i have 1 on my profile did not know hw to copy onto post