need help tweaking or adjusting diet

[mxkevin]

21yrs old
270lbs
6'2
waist 40"


Here is my rough draft diet:

Meal #1 7:00am
5 whole eggs
mega 3

Meal #2 10:00am
50g Whey Protein
1.5tbsp natty pnut butter


Meal #3 1:00pm
approx 8oz chicken breast
1/2 cup green bean

Meal #4 4:00pm
approx 8oz chicken breast


Meal #5 6:30pm
50g Whey Protein
1.5tbsp natty pnut butter

Meal #6 8:30pm
8oz chicken.
1/2 cup green beans

cardio 30 mins eliptical wieghts first

[mxkevin]

also lipo 6 good idea or bad ??? trying to slim quick

[eatrainrest]

we need BMR and macros of every food/daily total

[Alphatier]

Yup deliver macros, only then we're able to help you tweak it.

Never tried lipo, but make sure you get the diet down first.

[mxkevin]

how can i get an accurate bmr ??? thanks for fast replies

[eatrainrest]

http://forums.steroid.com/showthread.php?t=384395

only do this if you accurately know your BF.. if not somebody else will give you the other method

[mxkevin]

i know im at 30% bf or around there

[mxkevin]

i believe my bmr is 2595

[eatrainrest]

ok, how did you measure it? who measured it? all play factors... btw before calculating bmr and giving you recommendations, i need you to calculate your macros for all of the CURRENT FOODS you are eating now with daily caloric info as well, then well go from there., have you watched milos videos?

[Alphatier]

i know im at 30% bf or around there

Ok , well I'd consider a keto diet with your BF%.

Post up your diet, and we'll help you tweak it(macros included please)

[eatrainrest]

given how many carbs he is intaking now, we can assess. if he is taking over than 150 consistently, then i woul say not ketosis now. carb cycling then ketosis to prepare his body for that kind of stress.

[mxkevin]

i want the ketosis thats why theres only chicken and eggs with greens ... but ill do more research and watch the video again guys thanks for the help let me figure it out all help is apprecated and im open minded

[eatrainrest]

21yrs old
270lbs
6'2
waist 40"


Here is my rough draft diet:

Meal #1 7:00am
5 whole eggs
mega 3 what is mega 3

Meal #2 10:00am
50g Whey Protein eat protein here
1.5tbsp natty pnut butter


Meal #3 1:00pm
approx 8oz chicken breast
1/2 cup green bean ok

Meal #4 4:00pm
approx 8oz chicken breast
change up fish, beef,

Meal #5 6:30pm
50g Whey Protein
1.5tbsp natty pnut butteragain, eat real protein, shakes should just be FOR PWO and maybe casein for night time slow absorption

Meal #6 8:30pm
8oz chicken.
1/2 cup green beans it is possible you can get food allergies from same protein source, again change it up turkey here woul be fine, and use broccoli or diff veggies, also if you are looking to ketosis, under 40g carb.. that INCLUDES ALL CARBS (VEGGIES/FRUITS COUNT)

cardio 30 mins eliptical wieghts first

this can be your biggest mistake depending on what intensity level you are training out and how long.. you will need to do much more research, ill send you some links to help you get started later

[mxkevin]

its *****3eggs

[eatrainrest]

these are some threads i wrote that will give you a much bettter idea.. ialso recommend reading up on ronnies slingshot resistance training/carb cycling/ketosis articles there great!

http://forums.steroid.com/showthread.php?t=384009

http://forums.steroid.com/showthread...d.php?t=384006

http://forums.steroid.com/showthread.php?t=384553

[jamyjamjr]

we're using the wrong calcs... to the OP can u get an accurate bf% from your gym?? or maybe post up a pic.. ur a pretty big guy

[eatrainrest]

jammy set him up on the other bmr because i dont think his calcs will be accurate Unless he gets a really good ball park range BF

[hankdiesel]

This looks a little like the keto diet I'm following but you are very low on your dietary fats.

[eatrainrest]

This looks a little like the keto diet I'm following but you are very low on your dietary fats.

being very low on EFA's will cause muscle loss...

[jamyjamjr]

yea,it's all over the place..

hey OP.. u dont have a correct bf u can give us??

[mxkevin]

im sure its at 30 the army recurtor took measurements and said 30 , thanks again for help guys anything helps

[eatrainrest]

im sure its at 30 the army recurtor took measurements and said 30 , thanks again for help guys anything helps

did he pinch you or did you do it through an electronic scale? if he pinched you we will go with the calculation i sent you

[mxkevin]

it was measured with a tape so dont know how accurate that is

[jamyjamjr]

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to find your lean mass. multiply your weight by your bf%

sooo 270 x .3=81
270-81= 189
189 / 2.2= 86 rounded

370 + (21.6 x 86)= 2227.6 is your bmr... multiply that by the accoring activity factor


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, we'll do some tweaking

[eatrainrest]

never heard of a tape measurmeent... once we get your BMR, we will still need to know exact macros of what you currently eat with calories so we can asses it

[mxkevin]

here are pics just taken

[jamyjamjr]

yea, 30-35%

[jamyjamjr]

go head and post up what you eat regularly... im not saying post up what you wanna eat to lose weight, just post up what you have been eating to get your bf up that high...

then we'll start throwing some much needed knowledge your way

[mxkevin]

eal #1 7:00am
5 whole eggs
350 cal 30g protein 23 g fat

Meal #2 10:00am
50g Whey Protein
1.5tbsp natty pnut butter
190cal 7g protein 16g fat 2g carbs

Meal #3 1:00pm
approx 8oz chicken breast
240 cal 44 g protein 6g fat


Meal #4 4:00pm
approx 8oz chicken breast
240 cal 44g protein 6g fat

Meal #5 6:30pm (PWO)
50g Whey Protein
1.5tbsp natty pnut butter
190cal 7g protein 16g fat 2g carbs

Meal #6 8:30pm
chicken breast 1/2 cup green beans
260 cals 44g protien 6 gfat

total 1470 cals 176g protein 73g fat 8g carbs

Cardio = 45min medium level intensity. Weight training before cardio. 5 days a week.

[mxkevin]

was just eating what ever no diet what so ever

[FallenWyvern]

You aren't eating enough. You will lose muscle and slow your metabolism. I calculated your Total Daily Energy Expenditure at around 2800. I would start your calories at 2400.

It takes quite a bit of will power to do a keto diet. You can't cheat often, it takes you out of ketosis. I don't know you but I think keto diet should be left to insanely dedicated bodybuilders who get no pleasure out of food and don't drink alcohol ever. On paper keto is great but it isn't for the casual dieter.

[mxkevin]

well im as dedicated to it as ill ever be i want it for 2 or 3 months then stick to a strick diet ill definatly bumb up the calories maybe almonds or sumthing .. and im not a bigg drinker and dont plan on a cheat meal first three weeks .. thanks for advice

[jamyjamjr]

eal #1 7:00am
5 whole eggs
350 cal 30g protein 23 g fat

Meal #2 10:00am
50g Whey Protein
1.5tbsp natty pnut butter
190cal 7g protein 16g fat 2g carbs

Meal #3 1:00pm
approx 8oz chicken breast
240 cal 44 g protein 6g fat


Meal #4 4:00pm
approx 8oz chicken breast
240 cal 44g protein 6g fat

Meal #5 6:30pm (PWO)
50g Whey Protein
1.5tbsp natty pnut butter
190cal 7g protein 16g fat 2g carbs

Meal #6 8:30pm
chicken breast 1/2 cup green beans
260 cals 44g protien 6 gfat

total 1470 cals 176g protein 73g fat 8g carbs

Cardio = 45min medium level intensity. Weight training before cardio. 5 days a week.

we've got some work to do here..

but it seems you dont have the right idea of dieting down...

i have the perfect video for you.. make sure to watch it..
http://forums.steroid.com/showthread.php?t=323516