need some input on the diet

[BIGMAC250]

whats up guys...its been a while since ive been on here and this is the only place to go where i know im gonna get the input i need...im pretty sure everthing is on the right track but i also know there is always room for improvment.....im trying to lean out or just get back what ive lost from not eating....i havent gained weight but i havent lost any either but the bottem line is that i look like shit.....im gonna try carb cycling so any input on the diet is much appreciated.....thanx guys

diet1.doc

diet 2.doc

extra chicken, turkey, or tilapia will be added where it is need
2 table spoons of pb before bed will be taken too
if i need to snack on something during the day i will have some grapefruit or almonds.
my protein in the mornings will be coming from my pro-shake only because i wount have the time most mornings for eggs....its the only sure thing i can grab.

[jamyjamjr]

well, it seems your not eating enough..

what are your stats??

age
weight
height
bf
tdce??

[BIGMAC250]

just turned 24...im weighing in at 225 230....around 6ft or 6'1''....dont know my bf and i have no clue what tdce is....yea im def noot eating enough....honestly my diet over the past several months has been either not eating or just eating like crap....as dumb as this sounds, its been hard to find time to eat or eat right period...im not using it as an excuse but its just the way shit happened...school, work and a lot of driving......plus being a cook going to culinary school dont help any either....the diet i hvae here is what im gonna doing to try and lean out and get my damn body back to what it was....i will be doing cardio 5 to 7 days a week and lifting 3 to 4 days....i am very tight on time but i have made it a point to work out a schedule to manage my time so i can get right again....im keeping protien at 50% of my calories and cycling my carbs at 15, 20, 25, and 50%....and keeping fats to a minimum of what i need....so those will fluctuate with my carb intake...and choices of protiens.

well, it seems your not eating enough..

what are your stats??

age
weight
height
bf
tdce??

[BIGMAC250]

bump

[jamyjamjr]

going from one extreme to another isn't good for your body... obviously you were eating too much at one point and now your eating too little...

let's do some math

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

[BIGMAC250]

i know all that...my basal, bmr, rmr, bee, ree.....3393-3,535 .....im keeping my pro intake at 50 %.... carbs are anywhere from 15 to 50 %...im consuming 1.5 grams of pro for every lb......i havent gained any weight and havent lost any...i just softened up from not eating...i look like shit....i went from doing cardio 7 days a week and lifting 4 and eating somewhat right to not being able to lift at all and barely finding time to eat....if i ate it was something fast and shitty or i just picked at whatever...my body has literally been eating itself....im getting back into the gym and im trying to get my diet on track ....so i can jump into my routine again...i havent even started this diet yet...i average 4 to 5 hrs a sleep a night...im up from 530 in the morning to 1130 a night on average....1 hr to school...im at school for 5 hrs then ive got an hr drive back the way i came from so i can stop home grab a clean shirt and go straight to work untill 930 10...then ive got the drive home and what ever school work .....out of the 16-18 hrs a day im awake i might eat 2 times.....its my own fault and ive realized it now im trying to do something about it....

[jamyjamjr]

i know all that...my basal, bmr, rmr, bee, ree.....3393-3,535 .....im keeping my pro intake at 50 %.... carbs are anywhere from 15 to 50 %...im consuming 1.5 grams of pro for every lb......i havent gained any weight and havent lost any...i just softened up from not eating...i look like shit....i went from doing cardio 7 days a week and lifting 4 and eating somewhat right to not being able to lift at all and barely finding time to eat....if i ate it was something fast and shitty or i just picked at whatever...my body has literally been eating itself....im getting back into the gym and im trying to get my diet on track ....so i can jump into my routine again...i havent even started this diet yet...i average 4 to 5 hrs a sleep a night...im up from 530 in the morning to 1130 a night on average....1 hr to school...im at school for 5 hrs then ive got an hr drive back the way i came from so i can stop home grab a clean shirt and go straight to work untill 930 10...then ive got the drive home and what ever school work .....out of the 16-18 hrs a day im awake i might eat 2 times.....its my own fault and ive realized it now im trying to do something about it....

great, im glad you realized, and you've taken the right step comin in here and askin questions..

it's really hard to read your post when you write like this, do it more in paragraph form with breaks in the middle where your thought changes..

post up a detailed diet with macros (pro/fat/cal/carb).. u can use fitday.com to help calculate your macros.. we'll set u up right.. dont worry

[BIGMAC250]

my bad bro....i actually do have it posted....check out my first post....there should be 2 attachments ill post it again though

[BIGMAC250]

DAYS 1 & 7
MEAL AMOUNT AND ITEM MACROS

1 1 pk OATS 150/9/25/2
4oz. PRO SHAKE 150/25/9/2

2 1/2 c. GO LEAN 70/6/15/1
4oz. PRO SHAKE 150/25/9/2

3 1c. BROCCOLI 30/1/4/0
6oz. CHICKEN BREAST 200/42/0/4

4 1/2c. COTTAGE, 1/4c. TOMS 110/13/10/2.5
4oz. TUNA 110/24/0/2

5 1c. BROCCOLI 30/1/4/0
8oz. TURKEY 260/44/0/10

6 3oz. BRUSSEL SPROUTS 45/3/8/0
6oz. CHICKEN BREAST 200/42/0/4

7 1c. BROCCOLI 30/1/4/0
8oz. TILAPIA 196/42/0/2

8 3oz. BRUSSEL SPROUTS 45/3/8/0
6oz. CHICKEN BREAST 200/42/0/4

2200/323/96/31.5


DAYS 2 & 6
MEAL AMOUNT AND ITEM MACROS

1 1 pk OATS 150/9/25/2
4oz. PRO SHAKE 150/25/9/2

2 1 c. GO LEAN 140/13/30/1
4oz. PRO SHAKE 150/25/9/2

3 1/2c. COTTAGE, 1/4c. TOMS 110/13/10/2.5
4oz. TUNA 110/24/0/2

4 3oz. BRUSSEL SPROUTS 45/3/8/0
8oz. TURKEY 260/44/0/10

5 3/4c. BROWN RICE 150/3/32/1
6oz. CHICKEN BREAST 200/42/0/4

6 3oz. BRUSSEL SPROUTS 45/3/8/0
8oz. TURKEY 260/44/0/10

7 1c. BROCCOLI 30/1/4/0
8oz. TILAPIA 196/42/0/2

8 1c. BROCCOLI 30/1/4/0
6oz. CHICKEN BREAST 200/42/0/4

2226/334/139/42.5



DAYS 3 & 5
MEAL AMOUNT AND ITEM MACROS

1 1 pk OATS 150/9/25/2
4oz. PRO SHAKE 150/25/9/2

2 1 c. GO LEAN 140/13/30/1
4oz. PRO SHAKE 150/25/9/2

3 1c. BROCCOLI 30/1/4/0
6oz. CHICKEN BREAST 200/42/0/4

4 3oz. BRUSSEL SPROUTS 45/3/8/0
6oz. CHICKEN BREAST 200/42/0/4

5 1 IDAHO POTATO 110/3/26/0
8oz. TURKEY 260/44/0/10

6 3/4c. BR. RICE, 1/4c. TOMS 170/4/36/1
6oz. CHICKEN BREAST 200/42/0/4

7 3/4c. BROWN RICE 150/3/32/1
8oz. TILAPIA 196/42/0/2

8 1c. BROCCOLI 30/1/4/0
6oz. CHICKEN BREAST 200/42/0/4

2381/341/156/36


DAY 4 (CARB UP)
MEAL AMOUNT & ITEM MACROS

1 1pk OATS, 1/4c. DATES 280/9.5/57/2
4oz. PRO SHAKE 150/25/9/2

2 1c.GO LEAN, 1/2c. GRAPEFRUIT 200/14/46/1
4oz. PRO SHAKE 150/25/9/2

3 2sl. WW BREAD, 1/2c. COTTAGE 270/20/46/4
4oz. TUNA 110/24/0/2

4 2oz. PASTA, 1/4c. TOMS 200/8/45/2
6oz. CHICKEN BREAST 200/42/0/4

5 3/4c. BR RICE, 1/2c. TOMS 170/4/36/1
8oz. TURKEY 260/44/0/10

6 1 POTATO, 1/2c. BLK BEANS 220/11/51/.5
6oz. CHICKEN BREAST 200/42/0/4

7 3/4c. BR RICE, 1c. BROCCOLI, 1/2c. CANEL BEANS 270/11/64/1
8oz. TILAPIA 196/42/0/2

8 3oz. BRUSSEL SPROUTS 45/3/8/0
6oz. CHICKEN BREAST 200/42/0/4

3121/366/371/41.5


i have almonds and natty pb for a source of healthy fats....i also have grapefruits for a quick snack or whatever.
i know i should include eggs in my breakfast but im very tight with time in the mornings mon-thurs and a pro shake is the only sure thing.
adjustments for pwo can easily be made but i just wanted to get this up to make sure im pointing myself in the right direction.

[BIGMAC250]

bump

[jamyjamjr]

you need to eat 800kcal more on your carb down days.. i would add a bit of protien and efa fats... your carb up days look okay

[BIGMAC250]

so instead of cycling my carbs like this>>>>> 15-20-25-50-25-20-15%...i should make it more like this>>>>15-20-25-50-40-35-30%?????? is that along the lines of what you mean.

as far as my pro consumtion goes....i know im gonna have to add a bit more pro into some meals in order to hit that 50% or 1.5 gram mark....also my efa's will come in the forms of natty pb with ***** 3, almonds, CLA and fish oil.

you need to eat 800kcal more on your carb down days.. i would add a bit of protien and efa fats... your carb up days look okay

[jamyjamjr]

im not telling you to changre your split.. i actually cant tell what you mean by that setup..

follow the philosophy in mind.. u got the right idea. just add 800kcal where applicable.. post up a new diet with the new macros (btw, which of these days outta your split is a resting day??)