my diet not helping me,please help

[ganu]

need advice on increasing body weight while decreasing fat

wt.163lbs
ht.5.11
bf.18%

what am i not doing right

morning

fruit pear
oats 3teaspoons
5 almonds
3eggwhites1yolk
i brown bread toasted
green tea with half teaspoon sugar

afternoon

two millet bread
2 green vegetable make
200 gms fish
i cup brown rice

pre workout-1 banana or oats bar
workout-1hr
post workout-1banana and 1 sachet isopure low carb

evening
milktea or black coffee with 1 teaspoon sugar
1 nitrotech protein bar or 3 egg omlete with two brown slices


night
250gms-fish
1 pulse make
2 vege make
half cup brown rice

1 1/2 scoop whey before bed

i know somethings not correct can someone please guide me

[ganu]

hello can someone help

[Andro9]

first of all i want you to know its important to pick a specific goal. lose BF% or gain LBM, pick one. if you try to do both at the same time i think you will find your not going to get the results you want(unless your taking tren or something..lol). i'm too damn lazy to type more so thats it

[jamyjamjr]

lets start off right...

let go of the monkey on your back... we're gonna fix this with you

i need some stats

age
weight
height
bf
training history

THEN

watch ALL the videos on this link.. it's gold for dieting

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

after that... do a bit of math for me...

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

and we'll continue from there...

and of course, let us know your goals

[Rugger02]

Also, if you would, it would be very helpful to post the total fats carbs and protein you're taking in. A lot of those foods are unknown to me and I know English isn't your first language, so it's a little confusing. ...To me at least, I might just be a little slow in the head.

[ganu]

first of all i want you to know its important to pick a specific goal. lose BF% or gain LBM, pick one. if you try to do both at the same time i think you will find your not going to get the results you want(unless your taking tren or something..lol). i'm too damn lazy to type more so thats it

thanks for your reply bro..i am looking at fat loss as my priority

[ganu]

[QUOTE=Rugger02;4525913]Also, if you would, it would be very helpful to post the total fats carbs and protein you're taking in. A lot of those foods are unknown to me and I know English isn't your first language, so it's a little confusing. ...To me at least, I might just be a little slow in the head.[/QUOT

thanks bro will calculate and let you know

[ganu]

thanks bro..good to find someone who puts in so much work to help someone.i am impressed..will calculate and update you

[ganu]

hi my bmr is 1745.19

and am moderately active so 1745.19x1.55=2705.0445 calories

is it good