Help for planning(new to this)!!

**strong_web** · 04-11-2009, 06:24 PM

I am a new user.

I am looking to get info on the topic.... GETTING CUT....

Now I understand, I need a diet...

So I would like some idea's on eating.

What would I eat in morning - night?
What kind of cal/fat/carb/pro do I need?
How many meals per day?

Now here are my stats:

5'10
175LB
Male
10-12% BF

So if you can help me out or have any other ideas to add that would be great.

Now, Once I get all the help I need I will take your info and make myself a plan and post it here, for everyone to check out.

Thanks!

**jamyjamjr** · 04-11-2009, 07:25 PM

aright, seems you've got the right additude...

lets begin

below is a link to nutritinal videos, they'll clear alotta questions up.. watch them

So you wanna learn how to Diet?

then 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

let me knwo what your goals are and post up a new diet for tweaking

**mannon** · 04-12-2009, 08:31 AM

How low a bf are you trying for bud?

**strong_web** · 04-12-2009, 03:30 PM

Well if I am 12%
I would like to get to 9% and maybe try to get to 6 and no lower then 5%

**strong_web** · 04-12-2009, 03:42 PM

jamyjamjr...

Thanks, I have watched that video on nutrition, and learned alot from what I seen.
(I WILL WATCH AGAIN) ... For extra tips I may have missed.

But for the whole BMR CALCULATOR thing, I got a total of 1790.65.

And I multiplyed it by 1.2(If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2)

FOR the main reason, and that is because I have not been to the gym in 2 months, But getting a membership tomorrow.

But durning the 2 months I was lifting a light rep here at my home trying to get one day in a week.

NOW i am going to get a treadmill for my home and go to the gym and get ripped, and try to get somewhat abs for tis summer.

PLEASE LET ME KNOW...
if you have any IDEAS, and if there is anything out there that may help me lose pounds faster(for a candian men)

Thanks!

**jamyjamjr** · 04-12-2009, 03:55 PM

well, if your gonna be getting a gym membership tomorrow.. how many times a week do you expect to be in the gym???

**strong_web** · 04-12-2009, 05:04 PM

Originally Posted by jamyjamjr

well, if your gonna be getting a gym membership tomorrow.. how many times a week do you expect to be in the gym???

Well, I work mon - fri, So I plan on going 5 days a week.

I have a workout plan,

Legs/Abs
Arms
Chest
Back
Shoulder

and for now..
I am going to do 45mintures cardio after each workout, till I get my tread, I am getting a free ski machine in 2 weeks, but for now I am going to use the gym for all my needs.

I didn't want to fill this in all here. Cause of the whole not a diet issue, but it felt right to do so, for now.

**strong_web** · 04-12-2009, 05:40 PM

Well this is going to be my meal 1

Oatmeal 8g protein
Egg whites 8g protein
Egg w/yolk 6g protein
Milk cup 10g protein

I only did protein, but I have the fats/carb/cal, all writen down.
what you think?

Is there any way I may be able to have this meal twice?

Morning and after workout?

**jamyjamjr** · 04-12-2009, 05:43 PM

Originally Posted by strong_web

Well this is going to be my meal 1

Oatmeal 8g protein
Egg whites 8g protein
Egg w/yolk 6g protein
Milk cup 10g protein

I only did protein, but I have the fats/carb/cal, all writen down.
what you think?

Is there any way I may be able to have this meal twice?

Morning and after workout?

i would need macros for this....

better yet, why dont you post up a detailed diet so we can finish tweaking

**strong_web** · 04-14-2009, 03:45 PM

Hey guy, I am going to work on this diet plan, but I was looking into this P90x.com stuff, does this work?

**jamyjamjr** · 04-14-2009, 06:42 PM

all that extra crap is bs, a good diet with cardio is all you need

**strong_web** · 04-15-2009, 04:39 PM

I got this from a member here..

Anyways diet looks like this:
calories(g) protein(g) carbs(g) fat(g)
Meal 1 (6:30 to 7am):
4 whole eggs 220 24 3.4 4.5
half scoop protein shake 60 19 2 1
2x whole meal bread 200 6 26 2

Meal 2 (8:30 to 9am):
protein shake 120 38 4.5 2
1x apple 128 0 32 0.2

Meal 3 (10:30 to 11am):
1x can of tuna 261 37 2 12.2
half cup rice 102.5 2 23 0.4

Meal 4 (12:30 to 1pm):
1x can tuna 261 37 2 12.2
200g steamed veggies 64 3 14 0.4

Meal 5 (2:30 to 3pm)
Protein shake 120 38 4.5 2

Meal 6 (4:30 to 5pm)
Half can baked beans 192 10.5 28.7 1.1
1x chicken breast 175 31 0 6

WORKOUT (5:30 to 7pm)

Meal 7 (7 to 7:30pm)
protein shake 120 38 4.5 2
simple carbs (100g fruit salad) 54 0 13 0

Meal 8 (9:30 to 10pm)
Mixed veggies and salad 64 3 14 0.5

TOTALS 2041Cal
247.4g Protein
173.6g Carbs
48.47g Fat

**strong_web** · 04-15-2009, 04:41 PM

Now I know this may be off abit for a 5'9/ 175lb guy trying to get cut up.

But I like his idea! and the meals look ok.

So if I can get your help and get this plan, tweak for me, that would be great help.

Thanks!

**MaGiCJNG** · 04-15-2009, 04:52 PM

I will leave it to the experts here for your diet, as I have learned a lot from them and got my BF as low as 9%, but I can tell you this. While I agree with JamyJam that diet is key, which I fully believe it IS the key to getting how you want to look, p90x is SICK! I dont use it for the weight training as I have been more on a bulk, but I have used it a few years back on a cut and from a cardio standpoint, you will be grabbing your knees within ten minutes of the dvd's.

I would never normally get sh!t like that, but i'm glad I did. I suggest them 100%

With that said, get your diet in check first haha.

**strong_web** · 04-15-2009, 05:48 PM

Originally Posted by MaGiCJNG

I will leave it to the experts here for your diet, as I have learned a lot from them and got my BF as low as 9%, but I can tell you this. While I agree with JamyJam that diet is key, which I fully believe it IS the key to getting how you want to look, p90x is SICK! I dont use it for the weight training as I have been more on a bulk, but I have used it a few years back on a cut and from a cardio standpoint, you will be grabbing your knees within ten minutes of the dvd's.

I would never normally get sh!t like that, but i'm glad I did. I suggest them 100%

With that said, get your diet in check first haha.

Yeah man, Over the years, I have found the diet is A KEY POINT!!!!
For me a diet is hard to do, but I think I am ready to give my will power a challenge. I quit smoking in 2006 and that is when I started lifting and that was a HUGE challenge.

So I think I can pull out my WILL POWER and do this and get somewhat of abs.

So thanks for your input and I hope I can do this and do it right!

DIET IS WHAT THE GAME IS ALL ABOUT!

**strong_web** · 04-18-2009, 05:39 AM

so anyone able to work, this diet out so I don't have to eat like I am a 6 feet guy, I am 5'10

**jamyjamjr** · 04-18-2009, 06:05 AM

your tdce, if you go to the gym five days a week, is about 2700kcal...

i would run u at about 2400kcal daily, on a 40 40 20 split...

i cant post up a diet for u, i dont know whats available to you (and im not here to spoon feed people)...

post up a diet with macros and i'll tweak it for you so that it meets the split and tdce...