I need help!!!

[B420]

Can someone help me with my diet I NEED to put on size. I'm 6' 155lbs. 27 yrs. old and 5-6% body fat. I work afternoons building trucks for chrysler so I have some even break times. Here's what I've been doing.

10a.m. oatmeal made with 2% milk and a glass of juice Noon sandwich and some fruit and it's not some little ***** sandwich it's usually lunch meat or tuna 4 pieces of salami 4 pieces of chic or turkey and some lettuce then I usually don't eat till my first break at 5:30 another sandwich and some fruit 7:15 cottage cheese granola bar and a piece of fruit, 9:00 dinner and 11:15 another sandwich some junk food and a protein shake after my workout when mixed in water is 600 cal, 35g protein,135g carbs and I mix it with orange juice and creatine 5g before and after workout with beta-alanine
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[jamyjamjr]

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

then watch these videos, they will help you set up your diet better...

after that, post up a new diet with macros (pro/fat/cal/carb).. you can find nutrition facts by searching for food calculators...

we'll tweak it from there

[B420]

Thanks man I need all the help I can get I'm about to leave for work in a half hour so I'll get back with the info tonight please follow up with me on this. I'm also on my second week of deca and sust should I stay on or quit know and start again later? I've done 3 shots so far.

[M302_Imola]

would love to see a pic of you at 5-6% body fat as claimed.

[B420]

How do I post pics I'll take one right now

[jamyjamjr]

haha, i forgot to post the link to the videos.. here you go

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