help with diet

[...matty...]

hi all i have been working out for a while now nothing special and i want to get serious about it.i was close to doing a cycle awhile back but fort it better not do it as i am know where near ready, as i already know diet is so important for gaining mass so i would love some help with how many cals,pro,carbs,fats to take in. i hope you dont think im being lazy by asking but my diet is shit and i need help. i seem to gain fat so easly and especially round the neck and stomach. my diet in reallly worth listing to be onest its pritty poor jus the standard 3meals aday. i lift like 3 times aweek and do cardio atleast twice for an hour in the fat burning zone 130-140bpm im after gaining muscle but losing fat i know this is hard but thats what i want lol. i think my work out is pritty good as i say its my diet that sucks.

mon:back / bis
tue:cardio
wed:chest / tri
thur:cardio
fri:shoulders / legs
sat:cardio
sun: rest

heres a few stats

age: 20
weight: 11st 1lb (70.4kg)
body fat: 11.8 (i did it on one of those mechines and i do not beleave it judging by some of the pics on here i think im around 15-20)
height: 5' 10"
b.m.i: 22.7
b.m.r: 824.3

any help would be good lads thanks.

[FireGuy]

Read some diet sticky's and write up a diet proposal and will make adjustments from there. You gotta do some of the work yourself first and you will find there are plenty of people here who will be happy to help you out.

[...matty...]

thans fireguy for the quick response. how does this look?


meal 1- 45g serving of porage with milk, 1whole egg 6 whites.
Protien 50g carbs 50g fat 6g

meal 2- tuna with saladcream sandwich
protein 50g carbs 40g fat 4g

meal 3- chicken, cup of brown rice
protein 50g carbs 65g fat 3g

meal 4- lean mice meat, pasta
protien 50g carbs60g fat 14g

meal 5 - tuna/chicken, potatoes
protein 50g carbs carbs 50g fat 4g

meal 6- casein shake
protien 46g carbs 6g fat 1g


totals protien 296g carbs 271g fat 32g

[jamyjamjr]

thans fireguy for the quick response. how does this look?


meal 1- 45g serving of porage with milk, 1whole egg 6 whites.
Protien 50g carbs 50g fat 6g

meal 2- tuna with saladcream sandwich what kinda bread???
protein 50g carbs 40g fat 4g

meal 3- chicken, cup of brown rice decent
protein 50g carbs 65g fat 3g

meal 4- lean mice meat, pasta what kinda pasta?
protien 50g carbs60g fat 14g

meal 5 - tuna/chicken, potatoes what kinda potatoes, sweet?
protein 50g carbs carbs 50g fat 4g

meal 6- casein shake add an efa
protien 46g carbs 6g fat 1g


totals protien 296g carbs 271g fat 32g

your diet doesn't look bad at all bro... but we need your tdce.. i have you at about 2556kcal right now

are you trying to bulk or cut???

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

[...matty...]

hello jamyjamjr wholeweat the bread and pasta are. the potatoes i can make sweet if that helps lol. if i have done that bmr correct i cum in at 1,752.65 and i want to add muscle and get my bf down i have abit of a double chin and belly lol.

[jamyjamjr]

how many days a week do you workout???

the pasta is wheat pasta??

yes, sweet potatos or yams are better..
the only exception to that is your post workout meal.. u can have a reg baked potato..

btw, where's your pwo shake???

better yet, what's your training routine like??

[...matty...]

i ment whole wheat sorry. and i do have a pwo shake is jus a no whey protien shake.

mon:back / bis
pull ups, deadlifts, lat pull downs, seated low row, / 21s, incline curl

tue:cardio
1hour in the fat burning zone

wed:chest / tri
bench press bb, incline db, decline db, db flys / tri push downs, dips

thur:cardio
1hour in the fat burning zone

fri:shoulders / legs
miltry press, db shoulder pess, db lat raises, db bent over lat raises, front lat raises, shugs/ squat, leg press,leg curl, leg extension, calf raises

sat:cardio

sun: rest

sorry taking so long to reply looking after the kids there running riot lol

[jamyjamjr]

i need macros for your shake...

ur tdce is 2716kcal a day..
if you wanna cut, eat 2400kcal a day..
so you need to make your split like this..

240g protien, 240g carbs, 53g fats (efa's please)

[...matty...]

on whey
Protein 24 g
Carbohydrate 3 g
fat 1g

i take ***** 3 and cod liver oil sups. ino you get this all the time but i want to lean bulk. put muscle on but lose a little fat.

[jamyjamjr]

then do a 300protien 300carb and 76 fat diet... that will put you over your tdce by about 300 kcal

[...matty...]

jamyjamjr thanks very much for the help and i will report back to you and let you know things are going in a month or so thanks agen.

[jamyjamjr]

np.. keep us posted for sure!!!

[jamyjamjr]

on whey
Protein 24 g
Carbohydrate 3 g
fat 1g

i take ***** 3 and cod liver oil sups. ino you get this all the time but i want to lean bulk. put muscle on but lose a little fat.

btw.. i would switch my protien shake to on pro-complex... alot better

[...matty...]

thanks jjj i will look them up mate