Phate or Jamyjam

[Twist]

I would like phate or jamyjam (or anybody else who has a good rep in the diet area) to design me a diet plan for both cutting and bulking. I am having problems with food throughout the day. I need snacks (like a sandwich or something) that I can eat in class or during a shift at work. I have two times in the day to make food, in the morning and at night before bed.
stats
5'8" 156lbs 8-10% bf
training split
day 1
chest tris and abs
day2
back bis
day3
calves hams shoulders traps and abs
day4
quads squats
There are two rest days a week and cardio three days a week

ps i feel like I am forgetting something

[makod]

There is a sticky for both a cutting and bulking diet in the diet forum.

No ones going to make 2 new diets for you beside the fact it wouldn't work (they don't know what food you eat/like).

Check the stickies out, make a diet similar that suits you and repost it - unless someone wants to prove me wrong and write up a cutting and bulking diet for you.

[jamyjamjr]

alight... well u have to understand we dont spoon feed people here because we dont know whats available to you and how you go about your day.. soo u need to set up the diet, we'll just give you the info u need to set up a correct diet... once u have that posted with macros we can tweak your diet to your needs... understand???
so lets begin

watch these videos, they are extremely important because they'll give you a good idea of how your diet should look....
http://forums.steroid.com/showthread.php?t=323516


then 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

[alpmaster]

You shouldn't be trying to bulk and cut at the same time, it will get you nowhere. Decide one.

[Twist]

BMR = 1,758.68
very active so 1,758.68 X 1.725 = 3,033.723
I have already seen those videos but I will watch them again to refresh my memory(which is very bad). I have a good diet and i am gaining some weight but not as much as I should. I don't have my diet in macros because I eat at restaurants and my diet is different every day. I saw either big or tmos post up their diet and I just figured I would copy an effective diet. And I know both Jamyjam and Phate are big in the diet area so I figured I would start there. I am also not cutting at the same time as bulking just thought I could get help with both so I don't have to bother again. I would also like to know what supplements I should be taking and what time (no caffeine). example. I take fish oil at night because...
thanks guys

[Twist]

I also don't really like fish. I eat salmon everyday but Try not to make it high in fish

[jamyjamjr]

BMR = 1,758.68
very active so 1,758.68 X 1.725 = 3,033.723
I have already seen those videos but I will watch them again to refresh my memory(which is very bad). I have a good diet and i am gaining some weight but not as much as I should. I don't have my diet in macros because I eat at restaurants and my diet is different every day. I saw either big or tmos post up their diet and I just figured I would copy an effective diet. And I know both Jamyjam and Phate are big in the diet area so I figured I would start there. I am also not cutting at the same time as bulking just thought I could get help with both so I don't have to bother again. I would also like to know what supplements I should be taking and what time (no caffeine). example. I take fish oil at night because...
thanks guys

i eat out alot too, but i figure macros from where i eat..

w/o macros your gonna have a hard time.. u need to figure something out

[makod]

Jamy are you dieting now?

[eatrainrest]

im always dieting.. dieting is considered a lifestyle.. either bulk, maintenance with more fat burning cardio, or slingshot methods liek carb cycling and ketosis

[jamyjamjr]

Jamy are you dieting now?

yup... im on cycle.. trying to work my way down to 12%.... im somewhere between 15-17% right now...

shit, a year ago i was at 27%.. lmao

[Twist]

I am saying it is different every day. Can you give me an example of your bulking diet?

[jamyjamjr]

lol.. i havn't bulked in years bro..... u need to learn how to customize ur diet for yourself so that your macros add up to what u need... my diet consists of a many diff things... im a medic and on the run all the time.. i take advantage of subway and fully cooked rotissery chicken.... it's worked well for me... beef jerky and london broil are easy meals too

[eatrainrest]

i will likely still run a 40/40/20 diet split when bulking just up 300-500 calories from my current BMR.. adding in more complex carbs liek sweet potatoes/more oats/more brown rice/healthy EFA's.. protein usually stays the same just under 1.5g, unless im doing the slinngshot during my prime where its about a little lower than 1g for that time being in a catabolic state or down to 1g during my deload.

[jamyjamjr]

^^ that's all gravy but if you cant post up a detailed diet then i cant help u bud...

[eatrainrest]

^^ that's all gravy but if you cant post up a detailed diet then i cant help u bud...

were you referring to me or the OP

[jamyjamjr]

haha eat, i thought those were the words of the OP.. my bad man.. long day

[jamyjamjr]

doesn't change the fact that the OP has to post up a detailed diet though...

[eatrainrest]

haha eat, i thought those were the words of the OP.. my bad man.. long day

haha np.. i know how you feel though i start to get a little delerious when im on this site for countless friggin hours..oh well better than facebook! lol

[eatrainrest]

doesn't change the fact that the OP has to post up a detailed diet though...

oh yes we will have fun critiquing

[makod]

haha np.. i know how you feel though i start to get a little delerious when im on this site for countless friggin hours..oh well better than facebook! lol

True, this site is good. I cant believe the amount of help people give on here. Should get paid.

Jamy how do you calculate whats in you're meals when you eat out? Have you weighed individual ingredient's?

[jamyjamjr]

i ask.... i ask how many ounces of what is in what.. i check the nutrition facts on websites..

you gotta remember 6 oz of almost any meat will yeild 40-50g of protien.. a certain amount of toast bread, ie two slices will bring u close to 30-40... its a bit of a guessing game.. but i try to stick to outside foods that i can get good macros on

[Phate]

i ask.... i ask how many ounces of what is in what.. i check the nutrition facts on websites..

you gotta remember 6 oz of almost any meat will yeild 40-50g of protien.. a certain amount of toast bread, ie two slices will bring u close to 30-40... its a bit of a guessing game.. but i try to stick to outside foods that i can get good macros on

once you weight out foods for a while you'll start to get the hang of looking at something and being able to guess approximate macros for it if you know the ingredients

[eatrainrest]

buy a scale!

[Twist]

Ok here is a regular day...

meal 1 6:00am
protein shake, banana, apple go back to sleep

meal 2 10:00am
protein shake, banana, apple, big glass of milk then chug water to try to stretch out my stomach

meal 3 10:30am
steel-cut oats, jamba juice

meal 4 12-1pm
Philly cheese steak (flour tortilla, steak, provolone cheese)

meal 5 1:30-2:30pm(because somedays i get out of school at one and some at 2)
12oz. salmon, 3 sushi rolls (rice, seaweed, cream cheese, salmon, avocado)

meal 6 4-5:30pm
1 fish taco

meal 7 6-7-8:00pm (depends when break at work is)
12oz steak, potato - cheese,bacon, butter, sour cream, side of veggies

meal 8 12:00am last meal
1pound of chicken breast, whole bag of veggies (usually carrots,peas, broccoli)

some meals end up being skipped sometimes but I drink protein shakes throughout day and I buy trail mix and other foods to go when I have to. I need some ideas for snacks that I can bring throughout the day that will be good meal replacements when I have to skip a meal.

[DangerDave]

I'll leave the diet advice up to the pros but bro you seriously need your sleep. Your body needs time to recover from your training and the lack of sleep will hinder your dieting (whether for bulking or cutting)

[Twist]

I sleep from 12pm to 10am only waking to eat at around 6am. I sleep about 9.5-10 hours a night

[DangerDave]

sorry misread

[Twist]

bump

[jamyjamjr]

Ok here is a regular day...

meal 1 6:00am
protein shake, banana, apple go back to sleep

meal 2 10:00am
protein shake, banana, apple, big glass of milk then chug water to try to stretch out my stomach

meal 3 10:30am
steel-cut oats, jamba juice

meal 4 12-1pm
Philly cheese steak (flour tortilla, steak, provolone cheese)

meal 5 1:30-2:30pm(because somedays i get out of school at one and some at 2)
12oz. salmon, 3 sushi rolls (rice, seaweed, cream cheese, salmon, avocado)

meal 6 4-5:30pm
1 fish taco

meal 7 6-7-8:00pm (depends when break at work is)
12oz steak, potato - cheese,bacon, butter, sour cream, side of veggies

meal 8 12:00am last meal
1pound of chicken breast, whole bag of veggies (usually carrots,peas, broccoli)

some meals end up being skipped sometimes but I drink protein shakes throughout day and I buy trail mix and other foods to go when I have to. I need some ideas for snacks that I can bring throughout the day that will be good meal replacements when I have to skip a meal.

we need macros... u can use fitday.com