How good do you think is my diet? advice please

[thai-lan]

here is my diet

meal1 = 1can of tuna+ veggie sandwich and protein shake (banana + yoghurt +1scoop protein mix with 1l no fat milk)

meal2 = about 4pieces of chicken breast , beef stake and bread

meal3= fruits before heading to gym

meal4 = protein shake(banana+yoghurt+1scoop protein 1l no fat milk)

meal5 = rice , chicken breast , beef and bread

[jamyjamjr]

here is my diet

meal1 = 1can of tuna+ veggie sandwich and protein shake (banana + yoghurt +1scoop protein mix with 1l no fat milk)

meal2 = about 4pieces of chicken breast , beef stake and bread

meal3= fruits before heading to gym

meal4 = protein shake(banana+yoghurt+1scoop protein 1l no fat milk)

meal5 = rice , chicken breast , beef and bread

welcome to the diet forum.. nice to see your lovely avi again... haha

i'd be more then happy to help you tweak your diet, but off the bat, i need some stuff..

stats
age
weight
height
bf
training history
cycle history
goals

after i have that info, we can get started with the tweaking..

and ohh, by the way, do some 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

[thai-lan]

age =21
weight = 200
height = 6

bf = dont know probably about %14 , 15 now

training history = been training solid 3years

cycle history =on 2nd cycle (8weeks into )
1-13 Test E. 500/week
1-5 30mg dbols ed
7-13 40/50 mg ed

goals = trying to cut down to %10 bf


And Im very active person
Result of the calculation is 2148.315( if im correct )

[jamyjamjr]

is that your bmr by it's self??? or did u multiply your bmr by 1.55?? (that's the usual standard for guys who hit the gym 5 days a week)

[thai-lan]

i hit the gym 6times a week , and i mutplied it by 1.725

[jamyjamjr]

i have your bmr by it's self at 2083.2
66+1246+914-142.8=2083.2 x 1.75= 3645kcal daily

if i have this rightr, you need to run a 3100kcal diet...

[thai-lan]

yes 3645kcal is right . So to get 3100 what else do i need in my diet?? or what dont i need ? shit i dont even know how many kcal my diet is :P

[jamyjamjr]

yes 3645kcal is right . So to get 3100 what else do i need in my diet?? or what dont i need ? shit i dont even know how many kcal my diet is :P

dont worry dude, that's why we got your tdce, now you can base a diet off it...

use google to find a food calculator and post up a diet that would retain your tdce...

if you really feel uncomfortable, you should watch these videos first, they'll give you an idea of what your diet should consist of.. this sh*t was gold for me when i first started
http://forums.steroid.com/showthread.php?t=323516

when your done, post up a new diet, ill tweak it for you... btw, stay away from shakes unless it's pwo...

[thai-lan]

pwo? what does it stand for??

[jamyjamjr]

post work out.. within 20 minutes of finishing the WEIGHT TRAINING portion of your workout, it's very important

[thai-lan]

alright nomore shakes day time onlly post workout. Ill go find a food calculator and find out about my diet then ill post a new diet asap Thanks alot to lead me

[thai-lan]

Calorie Grand Total = 4000+
Is it good or bad?

[jamyjamjr]

Calorie Grand Total = 4000+
Is it good or bad?

if your bulking it's great.. if you wanna lean out, your eating too much...

[jamyjamjr]

it that based on the initial diet you posted?? cuz that's no where close to 4000kcal, i would say it's barely half that... post up a detailed diet with pro/carb/fat/cal macros

[thai-lan]

chicken, breast (w/o skin roasted)13oz

beef, pot roast (lean)7oz

fish, tuna (canned, light in water)3.5oz

rice, white 2cups

shake ( banana (fresh)2, milk low-fat 4cups ,2scoops protein )

some vegetables( usually tomato and carrot )

White bread ( about 15to 20slices )



This is about my daily intake (give it or take ).

[Rugger02]

15 - 20 slices daily of white bread?

Do you have access to Ezekiel bread?
Check the local health food store and if it's there I'd definately think of making the switch. White bread is somewhat of a no-no. Especially 20 slices a day.

[thai-lan]

here is a picture of the calculation

[thai-lan]

20slices of toast bread

[LizzardSecond]

Whole wheat bread. Not white. White is ok if PPWO. This occurs 1hour PWO. The PPWO meal should be a pro/carb meal. No fat. So 8oz of chix grilled on white bread with lettuce will give you 56g carbs (4slices) 54g of protein. Buy the double protein bread for the math to be accurate.

[jamyjamjr]

lose the white rice and the white bread...

[jamyjamjr]

chicken, breast (w/o skin roasted)13oz

beef, pot roast (lean)7oz
eat this at night
fish, tuna (canned, light in water)3.5oz

rice, white 2cups
brown rice
shake ( banana (fresh)2, milk low-fat 4cups ,2scoops protein )
use skim milk
some vegetables( usually tomato and carrot )
omit the carrot, high glycemic index
White bread ( about 15to 20slices )

use wheat bread

This is about my daily intake (give it or take ).

how does this make out to 4000Kcal?? i eat more then this and im at about 3500.. detail the macros for each meal

[thai-lan]

you told me to google diet calculator and i did, and input my diet there and thats the result .. I dont know how or why

[jamyjamjr]

sounds like a bogus sight... go somewhere that you have to look up the nutrition facts yourself

here's one
http://www.nutri-facts.com/

[thai-lan]

sorry man ive been kind of busy and completely forgot about the diet thread i started..
Im stressed about my diet. I dont have a stable diet and since i dont have one i keep eating spagetti with beef/chicken or i eat tuna sandwich.... Im on cutting cycle and i was planning to drop my bf down to %11 or something but it seems like im never going to get there !!

[jamyjamjr]

you need to count your macros bro... without macros, we cant do shit

[thai-lan]

I think ill post it tomorrow, I promise

[jamyjamjr]

ill be waiting...

[thai-lan]

Beef cooked 500g = Calories 1135 kcal, Total Fat 34.32 g, Total Carbohydrates 0.00 g, Protein 140 g

Chicken breast, oven-roasted, fat-free, sliced 400g = Calories 316 kcal, Total Fat 1.56 g, Total Carbohydrates 8.68 g, Protein 67.16 g

white rice ( two cups ) = Calories 410kcal, Total Fat 0.88 g, Total Carbohydrates 89.02 g, Protein 4.25 g

Macaroni with Beef in Tomato Sauce = Calories 184 kcal, Total Fat 2.95 g, Total Carbohydrates 31.14 g, Protein 8.25 g

canned tuna = Calories 220 kcal, Total Fat 5.11 g, Total Carbohydrates 0.00 g ,Protein 40.63 g

white bread = Calories 1000 kcal, Total Fat 13.6 g, Total Carbohydrates 9.25 g , Protein 30.6 g

Post workout shake = 6egg whites , banana , yogurt ,1scoop protein, 1 table spoon oats and 3/4 L no fat milk


I changed white bread to whole wheat bread .One more thing like i said before i dont have a stable diet since i live around the campus there are plenty of restaurants that cook thai food so some days i eat macaroni some days i eat rice ( i never eat macaroni and rice same day )

[jamyjamjr]

give me totals for your cal/carb/fat/protien

[thai-lan]

Total cal = 3265 , total fat = 59.02g , total carb = 138.09 , total protein = 388.89

[jamyjamjr]

if you wanna up the carbs a bit and bring down the protien that'd prob be better...

u said u eat macaroni and rice??? ouch

[jamyjamjr]

Beef cooked 500g = Calories 1135 kcal, Total Fat 34.32 g, Total Carbohydrates 0.00 g, Protein 140 g this is way too much in one sitting

Chicken breast, oven-roasted, fat-free, sliced 400g = Calories 316 kcal, Total Fat 1.56 g, Total Carbohydrates 8.68 g, Protein 67.16 g add veggies

white rice ( two cups ) = Calories 410kcal, Total Fat 0.88 g, Total Carbohydrates 89.02 g, Protein 4.25 g why white rice?? too high on the gi scale, do brown rice

Macaroni with Beef in Tomato Sauce = Calories 184 kcal, Total Fat 2.95 g, Total Carbohydrates 31.14 g, Protein 8.25 g again macaroni is high in the gi scale

canned tuna = Calories 220 kcal, Total Fat 5.11 g, Total Carbohydrates 0.00 g ,Protein 40.63 g

white bread = Calories 1000 kcal, Total Fat 13.6 g, Total Carbohydrates 9.25 g , Protein 30.6 g switch to wheat, i think u said your gonna do that

Post workout shake = 6egg whites , banana , yogurt ,1scoop protein, 1 table spoon oats and 3/4 L no fat milk looks good, omit oats and do banana


I changed white bread to whole wheat bread .One more thing like i said before i dont have a stable diet since i live around the campus there are plenty of restaurants that cook thai food so some days i eat macaroni some days i eat rice ( i never eat macaroni and rice same day )

just some tweaks

[thai-lan]

i dont eat all the beef and chicken brast in one sitting i split them to two meals and i usually eat them on lunch and dinner . Post work out i eat macaroni. The reason i eat white rice because that what they cook in restaurants , i dont cook rice at home

[jamyjamjr]

i see.. well, try to keep it post workout

[thai-lan]

and what should i not eat to get dry look?

[jamyjamjr]

high gi foods...