Time to kick it into gear

[Bigjerdog]

Im very new here... So i have been doing a lot of reading and learning. You guys are great. Lots of good responses and knowledge. I have been in the gym hitting it hard for year and a half and dieting off and on...
Thats where my issues have been. Getting complacent cause I lost a nice chunk of weight... then relax and eat crap for a month and gain a bunch back. I want to get lean and do a cycle when I am ready. However I am going to lose the fat and do it right. I have learned a ton from all your posts and replies and I am going to use this website and forum for support, accountability and critique. This is my first intelligent post (1st post had something to do with mexico and gear) please dont hold it against me... was a bit uneducated. Im going to list the diet that I am on right now. I am definitely open to any suggestions anyone has. I feel like it is heavy on the shakes. I also want to add another meal in there if possible. I get hungry late in the day. So I will start off with stats...

38 years old
6' 250 (down from 275, but at one point was down to 238)
I am in the gym 7 days a week doing cardio I do half hour fatburn speed and I mix it up to HIIT on the treadmill 1 or 2 times a week
I lift 4-6 days a week and I train MMA 2 days a week for an hour. This is the 1st time I have decided to follow what I call a strict diet

Meal 1
1 cup oatmeal
4 egg whites (Is it ok to make any of these whole eggs?)
Bananna
Flax seed oil

Meal 2
40 gram protien shake

Meal 3
1 cup brown rice or other good carb like a yam or maybe 2 slices whole wheat bread?
6 ounce chicken breast
1 cup green salad
1 tbspn fatfree dressing

Meal 4
40 gram protien shake

Meal 5
6 ounce chicken or lean steak
2 cups green vegtables (must it be green? can I do carrots? corn?)
1 cup green salad
1tbsp fatfree dressing

Meal 6
yes you guessed it... another 40 gram shake

So thats it... I am highly motivated more so than ever and I am excited about all this. Please let me know what you guys think and where I can tweak it? I am also going to post some photos I took this morning please have a look

[Bigjerdog]

Jeez... Idiot... I guess i should let you guys know my goals? lol I want to get down to 215 with bodyfat low enough to get into some gear

[mg1228]

hey man, need to know ur tdee---also need u to list macros for each meal then total it all up for us----do a search on tdee on this forum---also search milos videos on this forum if u havent already seen them


put ur workout in there too--between which meals----u doin 30 min total cardio?

[Bigjerdog]

TDEE is 3931 based off of fitness frog calculator.
I work out first thing in the morning on an empty stomach. My preworkout superpump250, seems to be much more powerful on empty stomach and I dont want to eat anything before cardio. I do 1/2 hour cardio immediately after lifting. On days that I dont lift I do atleast 45min sometimes an hour cardio. I work out pretty intense with mostly 1 1/2 minute rest periods. I go heavy some days with fewer reps and maybe an extra set.
Mon/chest
incline DB 4 sets 8-10 reps
flat bench BB 4 sets 8-10 reps
decline BB 3 sets 8-10 reps
cable or pec dec flys 6 sets 10-12

Tues/shoulders
Smith machine press 4 sets 8-10
front, side, and bent over DB raises 4 sets 8-10
shrugs 4 sets 8-10
arnold DB presses 3 sets 8-10

Wed/arms
seated alternating db curls 4 sets 8-10
incline seated alternating db curls 4 sets 8-10
barbell curls 4 8-10
hammer curls 4 8-10
machine preacher curls 7 sets 15 reps 30 second rest

Thurs/back
wide grip lat pull downs 3 8-10
wide grip seated lat rows 3 8-10
hammerstrength machine rows and pulldowns 3 8-10

Fri/squats/deads/clean&jerks

Sat I usually do whatever feels like it needs it or I will skip and do just cardio and do whatever feels like it needs it on Sun
Some weeks I may just do the 5 day split and cardio only on weekends

Thanks for your help. I will try and get the diet macros in there later tonight. I guess just read off the packages? Not sure about meats, chicken, veg and fruit macros though... Any help there?

[mg1228]

yea i can help u with the meats---try to do london broil or sirloin or 96% lean gr beef for red meats---alot of meats have it on the packsges aswell


im 99.9% sure u need to do a pre wo meal----whats in the superpump


here use one of these to calculate ur tdee and def watch the videos at the bottom

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


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.dailymotion.com/video/x2s...ar-pt1_extreme

http://www.dailymotion.com/video/x2s...ar-pt2_extreme

http://www.dailymotion.com/video/x2s...ar-pt3_extreme

http://www.dailymotion.com/video/x2s...ar-pt4_extreme

http://www.dailymotion.com/video/x2s...ar-pt5_extreme

http://www.dailymotion.com/video/x2s...ar-pt6_extreme