My diet what needs to be changed?

[phazein]

I am 6'2" 213 lbs and 20.xx% bf and 31 years old. Last Sept I was 338lbsand well over 30%bf. I started to loose most of my weight from Feb-may of this year. My goal is to get down to 12%bf. most of the summer I didn't do much cardio and was mainly doing weights and muay thai. I have started back up on my cardio and still doing weights. I am going to be taking a 3rd muay thai class each week once my work hours go back to regular. I try to stick to the same foods daily and here is what I try to have for my diet daily.

Wake up and have an on shake(1 and a half scoops) with water and a banana
30-60 mins later 6 egg whites and one whole egg with a wheat tortilla
60-90mins later a scoop and a half of syntha-6 protein with a banana then go to the gym
after gym a scoop of on whey then off to work
once I get to work I eat either some chicken breast or tuna with bread
2 hours later a hand full of almonds and dried cranberries
2 hours later at lunch break I will eat either pinto beans and grilled beef, pizza, or a hamburger(not fast food).
2 hours later protein shake on
after work chicken and veggies or salad
before bed on casein shake

I dont have all of the nutrition information in front of me but will edit it as I get it.

[gbrice75]

I'd change everything about your diet. Use Damienm05's info below to educate yourself on proper diet and nutrition, then come back here and post up a new diet. We'll help you sort it out from there. Also, next time you post, include time of day for each meal, and macro info for each (protein/carbs/fat/total calories) - you will get alot more help following the format.

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ 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 moderately 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

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[bigcwithane]

^xxxx2

[phazein]

Thanks for the reply, I revised my diet over the weekend. I am going to read over your post again and make some more changes.

7am ON protein shake with 1 banana= 26 grams of protein 320 calories 54g carbs

730-930 gym time including traveling all that good stuff. Get between 40-80 mins of cardio in and some stretching.
ON protein shake 24g protein 120 calories 3carbs

9:45am 5 egg whites plus 1 whole egg 24g protein 164 cal 2g carbs w/ wheat tortilla
8g pro 90cal 18g carb 12g fiber

12pm Tuna sandwich 445c 36g p 38g c spilt it in half and the other half is my 2pm meal
fruit 40-120 cal 20-40 carbs 1-4g p

2pm other half of my sandwich more fruit 40-120 cal 20-40 carbs 1-4g p

4pm syntha 6 protein shake 200 cal 15g carbs 22g p

630-830 dinner depending on when I work or have muay thai
chicken or beef 230-280c 46-52g protein 0 carbs
Salad-Total stab in the dark here but including dressing 150-300 calories up to 10g carbs 2-10g protein
salads vary from a mix of romain lettuce, spinach, carrots, bell peppers, cucumbers, red onion, tomato, egg whites, or whatever else is on sale when I am shopping.

8-10pm ON protein shake 120cal 24g protein 3 carbs

11pm on casein shake 120cal 3g carb 24g protein

I also snack on Almonds throughout the day about 2 ounces at random times.
364 cal 12g carbs 12g protein

totals=
up to 2647 calories
about 252g protein
about 220g carbs per day

I recently upped my protein intake. I got blood work done last month and my protein levels are in the center of the average point.

My daily supplements
multi vitamin 1 in am and 1 in pm
vitamin c x3 500mg
vitamin d(just added as my d levels were low in my blood work last month) 2000iu
krill oil x2 300mg
salmon oil x2 2000mg
grape seed & resveratrol 3x
xtend bcaa while working out 14g bcaa and 5g glutamine

I sometimes cycle
5g arinine
5g creatine

Once my shipment gets here I am cycling
3g l-carnitine
80mg Caffeine( I dont take in any at all right now so this is a lot for me)


Any input would be greatly appreciated thanks again

[phazein]

Also my gym is having a water bodyfat water displacement test next week. I heard that is the most accurate. I was measured up at a gym and the guy came to 20.xx% almost the same as the ever so crappy electric machine test of 22%.

Also is it possible to be drinking to much water? I drink 1 liter when I wake up 2L while at the gym(1 of them is mixed with extend bcaa's) 1L after that =1gallon+. Then during work and night another 2 gallons or so. I dont sweat out much and don't think I pee out nearly as much as I drink.