Dire need of diet advice..

[lostboy74]

Im not quite sure what to say other than I really have no idea how people eat a 3k+ diet...I cant stomach that much food. unless I am couculating my calories wrong...

my daily diet looks like this on an average day...

6:00am-
whey protien shake 24grms
4 fishoil 2000mgs
L-carnatine 500mg
vitamine pak

6:45am-
3 eggs
1 cup of oats

10:45am-
1 chicken breast
1/2 cup brown rice
spinach greens

2:30pm-
turkey sandwich
turkey breast
2 slices whole wheat
baby spinach greens

4:30pm-
whey protein shake and some walnuts

5:30pm
jacked 3d pre workout drink

7:30pm-
whey protein drink 48grms


8pm-
2 chicken breasts
1 cup broc
1 cup brown rice
small spinach salad


9:30pm-
casien protein shake 24 grms
1 cup l/f cottage cheese...

any advice on how to include more quality calories to increase weight gain would be appritiated...current stats 5'7", 168 lbs 16%bf

[lostboy74]

no help on this??? come on guys i need to get this straitened out so i can take full advantage of my cycle...please help!!!!

[gbrice75]

Im not quite sure what to say other than I really have no idea how people eat a 3k+ diet...I can stomach that much food. unless I am couculating my calories wrong...

my daily diet looks like this on an average day...

6:00am-
whey protien shake 24grms
4 fishoil 2000mgs
L-carnatine 500mg
vitamine pak

6:45am-
3 eggs
1 cup of oats

10:45am-
1 chicken breast
1/2 cup brown rice
spinach greens

2:30pm-
turkey sandwich
turkey breast
2 slices whole wheat
baby spinach greens

4:30pm-
whey protein shake and some walnuts

5:30pm
jacked 3d pre workout drink

7:30pm-
whey protein drink 48grms


8pm-
2 chicken breasts
1 cup broc
1 cup brown rice
small spinach salad


9:30pm-
casien protein shake 24 grms
1 cup l/f cottage cheese...

any advice on how to include more quality calories to increase weight gain would be appritiated...current stats 5'7", 168 lbs 16%bf

At 16% bodyfat, you might want to consider cutting instead of bulking. Are you dead set on bulking?

As far as including more quality calories - you first need to figure out and post macros for each meal. Without seeing that - add egg whites to meal 1. Also, your times are all out of wack - 4 hours between the 1st couple of meals, then 1-2 hours between others? Also, drop the shakes except for PWO and eat real food (yes, I think you're getting the point that the only way to gain is to EAT MORE... you'll get used to it).

[Twist]

Im not quite sure what to say other than I really have no idea how people eat a 3k+ diet...I can stomach that much food. unless I am couculating my calories wrong...

my daily diet looks like this on an average day...

6:00am-
whey protien shake 24grms
4 fishoil 2000mgs
L-carnatine 500mg
vitamine pak
not a meal
6:45am-
3 eggs
1 cup of oats
more eggs (3 at a minimum)
10:45am-
1 chicken breast
1/2 cup brown rice
spinach greens
I need Macros for all of the meals, eat more chicken
2:30pm-
turkey sandwich
turkey breast
2 slices whole wheat
baby spinach greens
looks good just need macros
4:30pm-
whey protein shake and some walnuts
not a meal
5:30pm
jacked 3d pre workout drink
meal here
7:30pm-
whey protein drink 48grms
not a meal

8pm-
2 chicken breasts
1 cup broc
1 cup brown rice
small spinach salad
ok

9:30pm-
casien protein shake 24 grms
1 cup l/f cottage cheese...
Eat a better source of protein
any advice on how to include more quality calories to increase weight gain would be appritiated...current stats 5'7", 168 lbs 16%bf

Your next meal after 230 is 8... way to long in between meals. Get macros up. also I would not bulk necessarily, I suggest a little over maintenance calories and clean 40/40/20 split and you will gain good muscle especially on cycle. Then in pct up your cals but keep it super clean, no cheats.

[lostboy74]

thanks guys, my meal times are all wacked due to my current school schedule, its wreaing havoc on metabolism. I also work an unrealistic schedule that varies from day to day.

twist I'm ignorant as to what macros are???

help!!!

[B1gDaddy]

When people ask you to find macros they are asking you to find the nutrion facts of each meal and write them down at the end of each meal listed. Mainly just list fat, protein, carbs, cals unless asked otherwise.

Eg:

10:45am-
1 chicken breast
1/2 cup brown rice
spinach greens

Fat 5g, protein 35g, calories, 250, carbs 4
(Just an example, this isnt actually the right macros lol)

[lostboy74]

thanks big...lol i didnt understand but thanks for clearing all of that up

[mg1228]

need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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://forums.steroid.com/showthread.php?t=323516


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....