New to the Site and Need a little help

[blacspydr0]

Hey everyone,
For the past few months Ive used this site mainly for research and information but now I looking for help. I read plenty of different diet plans on here but common sense tells me that different diet plans work differently depending on your body. So basically what I'm looking for is a diet that can fit my body/goals.

Stats:
5'7
170lbs
about 17% bf


Goal:
My goal is gain muscle mass with minimum fat gain. I understand in order to gain muscle you must put on fat but because if my job I cant be over 18% BF. I am the type of person that puts on body fat very easily and have to work my ass off to lose it. Can anyone help me come up with a good diet or point me in the direction of a thread that has a diet plan that would fit my description. Thanks in advance for your help.

[Phate]

ok bro, let's get to work

first thing, you need to know how many calories your body burns on a daily basis, why? because without knowing that you can't even begin to figure out how many calories you need to eat to lose/gain or do whatever

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, 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


once you figure out this number, post it and we'll start making a diet for you


also answer these questions

specific goal? cut? bulk?
what do you do for a living?
anything else you think is relevant

[blacspydr0]

Thanks for the start, so my BMR is 1819.6 which would make my daily calorie needs 2820.38

Like I said before I am hoping to Bulk up as much as i can but still stay reletively low on the Body Fat. I am in the Marines Reserves Right now so about once every year we have to have our Body Fat tested and it has to be lower than 18%. This is another six months away so i figured now would be a good time to start with the bulking. Primarily I am a full time student. Let me know what you think

[Rugger02]

Thanks for the start, so my BMR is 1819.6 which would make my daily calorie needs 2820.38

Like I said before I am hoping to Bulk up as much as i can but still stay reletively low on the Body Fat. I am in the Marines Reserves Right now so about once every year we have to have our Body Fat tested and it has to be lower than 18%. This is another six months away so i figured now would be a good time to start with the bulking. Primarily I am a full time student. Let me know what you think

Here's another little shove in the right direction. You know your schedule and need to be the one to create the outline of your diet. First of all you need to be taking in at least 5 meals a day. The total of those meals as you already established should be around just shy of 3k. A 40-40-20 would be a good baseline for you to start off at and maybe tweak depending on your results.

So here's what you gotta do, Slap together a diet that works for you, including some of the food choices listed below. Include the times you eat, all the macros of each meal as well as a daily total.

Also include where your workout and/or cardio fit in during the day

So a generic example for one meal would look something like this:

Meal 1 - 7:00am

1 Cup Oats with Splenda and cinnamon
5 egg whites
2 whole eggs

(Carbs: __ Protein: __ Fat: __ Calories: __)

Continue with all meals and post the grand total at the bottom.

Here are some good choices for your intakes of carbs, protein and fats.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein - About 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


These are some of the better food sources to use in a healthy cutting or bulking diet, yes there are plenty more out there but all of my diets have contained these foods and very little else.

See what you can put together and we'll go from there.
Best of luck!!

[blacspydr0]

I downloaded an App on my Blackberry that tracks my diet. Makes it easy. Roughly how many Carbs do i need a day?