Need help with diet.

[ohiostate28]

I'm trying to find out what I can do to improve my diet. I'm 18 y.o, 170 lbs. 5'10 and 11% BF. For breakfast I eat some oatmeal, banana, and glass of milk with about 40 grams whey protein. For lunch, before I work out, I eat about 8 oz of pasta and drink 60 grams of whey protein. Post work out I eat a met-rx bar ( about 32 grams protein, 300 calories). For dinner I eat 4oz white rice with either 6-8 oz of chicken or shrimp. About an hour before bed I drink another 40 grams of casein protein. Any advice would be much appreciated.

[Phate]

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

also, write out your diet like this

meal 1 7:00

40g oatmeal
12egg whties

meal 2 9:00
etc
etc

[jamyjamjr]

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

these videos will give you a better idea of what your diet should be looking at...

follow the formula that phate gave u, find your tdce by multiplying your bmr by the ness. factor and the post up a new diet with macros (pro/fat/cal/carb) and we'll tweak it for ya


wassup phate, it's been min...