Tweak this

**boris20** · 05-04-2009, 07:19 PM

My diet this last 6months has been high prot, med carbs, and low fats. It has been close to this for the last few years tho, just less carbs over the last 6months, and better sources of carbs aswell. Usually take in around 3000-4000 cal a day, depending on the day. Usuall daily eating routine includes: (just an example) I jsut started 500mg/wk test E, and am looking to gain about 10-15 pounds lean.

6'1
170lbs
8-10% bf
23/yo
Lifted for 4-5 years hard

1st breakfast 7am - oats/eggs/coffee

2nd breakfast 10am - almonds/prot shake

Lunch 12-2 (depending on lift time) - ground turkey and eggs in whole grain tortillia, with salsa, broccoli on the side, sometimes brown rice

Post workout - Peanut butter/prot shake/some sorta meat(just a few spoonfuls of peanut butter)

Mid afternoon 4pmish - snack on some nuts or cottage cheese, glass of milk

Dinner 7ish - Chicken fajitas with onions and bell peppers, little canola oil used to cook, in whole grain tortillas some sorta greens

Before bed - almonds (plain non salted) and/or some sort of lean meat, round steak ect.

I take fish oil, and vit E every morning aswell.
Lots of water during the day, and several cups of coffee.

This is just an example. Actually what I ate today (besides the later part of the list), just wanted to give you an idea.

**Jfew44** · 05-04-2009, 07:22 PM

Well first off, I'd say you should have gained more naturally before jumping on, but since you did I'll skip that part. Do us a favor and list out the amount of food you eat, and the macros (calories, protein, carbs, fat) of each food and total it. This will help us get a more specific idea of where to help. You can use fitday.com to calculate them

***T-MOS*** · 05-04-2009, 07:26 PM

I asked Jamyjamjr to take a look at this for you, hopefully you will follow his advice

**boris20** · 05-04-2009, 07:34 PM

Originally Posted by T-MOS

I asked Jamyjamjr to take a look at this for you, hopefully you will follow his advice

Thanks. And I do take all advice into consideration, just hate to take everyones word for everything, like to educate myself, thus why im here!

**eatrainrest** · 05-04-2009, 07:42 PM

Originally Posted by boris20

My diet this last 6months has been high prot, med carbs, and low fats. It has been close to this for the last few years tho, just less carbs over the last 6months, and better sources of carbs aswell. Usually take in around 3000-4000 cal a day, depending on the day. Usuall daily eating routine includes: (just an example) I jsut started 500mg/wk test E, and am looking to gain about 10-15 pounds lean.

6'1
170lbs
8-10% bf
23/yo
Lifted for 4-5 years hard

1st breakfast 7am - oats/eggs/coffeewe need exact macros for all foods/daily

2nd breakfast 10am - almonds/prot shakethis is meal 2, and you need to eat protein here wiht a fibrous carb if youd liek .. again post exact macros

Lunch 12-2 (depending on lift time) - ground turkey and eggs in whole grain tortillia, with salsa, broccoli on the side, sometimes brown rice
ground turkey has alot of fat, id stay away from turkey hear becuz its natural antibotic for sleep, sub with grilled chicken no need for eggs, broccoli is good and brown rice is good. just post EXACT MACROS

Post workout - Peanut butter/prot shake/some sorta meat(just a few spoonfuls of peanut butter)PWO sohould be withint 20-30 min of workout. it should incllude 2 scoops fast absorbing (whey) and 40-60g semi simple carb liek plain bagel, not PB you dont need fats here

Mid afternoon 4pmish - snack on some nuts or cottage cheese, glass of milk
eliminate milk, you need a better protein source especially if your not even having cottage cheese, id stick with the cheese, turkey breast here, and some almonds

Dinner 7ish - Chicken fajitas with onions and bell peppers, little canola oil used to cook, in whole grain tortillas some sorta greens
i would eliminate this as completely, you do not need complex carbs here, youd be alot better off swapping this meal with the previous.

Before bed - almonds (plain non salted) and/or some sort of lean meat, round steak ect.london broil will do the job here

I take fish oil, and vit E every morning aswell.
Lots of water during the day, and several cups of coffee.

This is just an example. Actually what I ate today (besides the later part of the list), just wanted to give you an idea.

**jamyjamjr** · 05-04-2009, 08:03 PM

Originally Posted by boris20

My diet this last 6months has been high prot, med carbs, and low fats. It has been close to this for the last few years tho, just less carbs over the last 6months, and better sources of carbs aswell. Usually take in around 3000-4000 cal a day, depending on the day. Usuall daily eating routine includes: (just an example) I jsut started 500mg/wk test E, and am looking to gain about 10-15 pounds lean.

6'1
170lbs
8-10% bf
23/yo
Lifted for 4-5 years hard

1st breakfast 7am - oats/eggs/coffee
how much of each?? i need macros.. pro/fat/cal/carb for every meal
2nd breakfast 10am - almonds/prot shake

Lunch 12-2 (depending on lift time) - ground turkey and eggs in whole grain tortillia, with salsa, broccoli on the side, sometimes brown rice ground turkey breast??

Post workout - Peanut butter/prot shake/some sorta meat(just a few spoonfuls of peanut butter) add simple carb, forget the meat right now

Mid afternoon 4pmish - snack on some nuts or cottage cheese, glass of milk add meat here.. milks okay but in moderation, has to be skim also

Dinner 7ish - Chicken fajitas with onions and bell peppers, little canola oil used to cook, in whole grain tortillas some sorta greens use olive oil

Before bed - almonds (plain non salted) and/or some sort of lean meat, round steak ect.

I take fish oil, and vit E every morning aswell.
Lots of water during the day, and several cups of coffee.

This is just an example. Actually what I ate today (besides the later part of the list), just wanted to give you an idea.

well, here's the thing about the diet game, it's tedious... there's a fine line that has to be walked..

u need macros pro/fat/cal/carb and we need to figure out your tdee...

so heres some math for you to do..

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

**boris20** · 05-04-2009, 08:05 PM

Ill get on it and get back with yall.

**(1*)** · 05-04-2009, 08:32 PM

i question the orignal posted diet being anywhere around 4000 calories.

**boris20** · 05-04-2009, 08:46 PM

Was just a rough guess, i do alot of munching on nuts during the day, aswell as glasses of milk.

**jamyjamjr** · 05-04-2009, 09:01 PM

well dont be bummed out bro... if that's your in your avi and that's current your not doin bad... we're here to take you to the next level......

and i really feel u can go up another step without gear in the moment...

btw.. u can use fitday.com to get macros if your having a hard time.. post up that diet, im looking forward to tweaking it

**Phate** · 05-04-2009, 09:01 PM

Originally Posted by boris20

Ill get on it and get back with yall.

looking forward to it

**eatrainrest** · 05-04-2009, 09:42 PM

^^x2

**boris20** · 05-05-2009, 10:27 AM

K, got as close as I could for just an average days intake, I went and looked at my serving sizes ect.

BMR came out to be 1896

Daily expenditure = 3248 (you may look over these, I may have gotten things backwards, let me know if I need to recalc)

Calories 3,912
Fat 204.9 1,775 45 %
Saturated 35.0 307 8 %
Polyunsaturated 51.6 447 11 %
Monounsaturated 103.0 886 23 %
Carbohydrate 253.2 1,011 26 %
Dietary Fiber 48.9
Protein 279.8 1,129 29 %
Alcohol 0.0 0 0 %

Above does not include protien supps in totals so Ill list it here
Prot powder = around 50-60grams of prot and 300 cals

My fat is alot higher then I had assumed, alot seems to come from the ground turkey, which im not sure if is correct or not. Ill read label and comapare.

cal/fat/carb/prot in grams

Eggs = 85/0.3/1.2/17.9
Oats = 291/4.8/50.7/12.1
Almonds = 983/86.1/33.6/36.2
Ground turkey - 529/29.6/0.0/61.5 (doesnt seem right to me)
PB = 167/14.3/5.5/7.1
Turkey/chicken = 556/23.5/0.0/80.7
Tortillas = 368/1.8/78.1/13.5
Broccoli = 103/5.1/13.2/4.4
Brown Rice = 234/1.9/48.3/5.4
Cottage cheese = 203/4.4/8.2/31.1
2% milk = 152/6.0/14.3/10.1
Canola Oil = 240/27.2/0.0/0.0 (just added some in, use it sometimes)

**eatrainrest** · 05-05-2009, 10:55 AM

Originally Posted by boris20

K, got as close as I could for just an average days intake, I went and looked at my serving sizes ect.

BMR came out to be 1896
if your bmr is 1896, how the hell are you gettign 3248 for activity

Daily expenditure = 3248 (you may look over these, I may have gotten things backwards, let me know if I need to recalc)

Calories 3,912
Fat 204.9 1,775 45 % too much fats, they need to be 20%
Saturated 35.0 307 8 % too much sat fat
Polyunsaturated 51.6 447 11 %
Monounsaturated 103.0 886 23 %
Carbohydrate 253.2 1,011 26 % 40 or a little under
Dietary Fiber 48.9
Protein 279.8 1,129 29 % 40 percent protein
Alcohol 0.0 0 0 %

Above does not include protien supps in totals so Ill list it here
Prot powder = around 50-60grams of prot and 300 cals

My fat is alot higher then I had assumed, alot seems to come from the ground turkey, which im not sure if is correct or not. Ill read label and comapare.
get rid of groudn turkey and switch with turkey breast

cal/fat/carb/prot in grams

Eggs = 85/0.3/1.2/17.9use egg whties and 8-10
Oats = 291/4.8/50.7/12.1this is around 1 cup im assuming? havef proportions pelase
Almonds = 983/86.1/33.6/36.2 i don tknow how many your eating and you dont have these food listed by meal, cant critiuq
Ground turkey - 529/29.6/0.0/61.5 (doesnt seem right to me)
PB = 167/14.3/5.5/7.1
Turkey/chicken = 556/23.5/0.0/80.7
Tortillas = 368/1.8/78.1/13.5
Broccoli = 103/5.1/13.2/4.4
Brown Rice = 234/1.9/48.3/5.4
Cottage cheese = 203/4.4/8.2/31.1
2% milk = 152/6.0/14.3/10.1
Canola Oil = 240/27.2/0.0/0.0 (just added some in, use it sometimes)

get them listed by meals also, show the math used to calculate...

**boris20** · 05-05-2009, 11:59 AM

Originally Posted by eatrainrest

get them listed by meals also, show the math used to calculate...

The math came straight from fitday.com. Looked up the item, selected quanities, ect. If you read above you can see the meals they were eaten in. I dont know what else I can add besides the diff kinds of fats in each food.]

The 3248 came from another site I used to plug and calc it for me, its actually 3270 if I use the equation given to me above.

Im eating almonds all day, usually 6-8oz.

I do need to get rid of that damn ground turkey lol

And I think its 2 cups of oats, give or take.

Prolly can get rid of some sat fat when I ditch the ground turkey.

**eatrainrest** · 05-05-2009, 12:08 PM

Originally Posted by boris20

The math came straight from fitday.com. Looked up the item, selected quanities, ect. If you read above you can see the meals they were eaten in. I dont know what else I can add besides the diff kinds of fats in each food.]

The 3248 came from another site I used to plug and calc it for me, its actually 3270 if I use the equation given to me above.

i meant how you calculated BMR. and you can write out by meal what you eat not during the day, with all macros

**boris20** · 05-05-2009, 12:59 PM

ah okay, I follow you now, sorry for the ignorance. I just used the usual BMR calc.

66 + 1059 + 927 - 156.4 = 1895.6
then I used the 1.725 * 1896 = 3270.6 or somethin

**eatrainrest** · 05-05-2009, 01:35 PM

Originally Posted by boris20

ah okay, I follow you now, sorry for the ignorance. I just used the usual BMR calc.

66 + 1059 + 927 - 156.4 = 1895.6
then I used the 1.725 * 1896 = 3270.6 or somethin

ok those numbers match.. what is your workout/cardio liek that you are so active? this would take into consideration that you burn over 1000 calories per day

**boris20** · 05-05-2009, 01:46 PM

well, I work at the fire dept, some days im busy non stop, some just moderate. Should I have went with a lower rate instead of the 1.725? As for cardio, I have been slacking. Im lucky to run even once a week, if even that.

**eatrainrest** · 05-05-2009, 01:51 PM

Originally Posted by boris20

well, I work at the fire dept, some days im busy non stop, some just moderate. Should I have went with a lower rate instead of the 1.725? As for cardio, I have been slacking. Im lucky to run even once a week, if even that.

i would remultiply that number by 1.55 to use as your maintence level. then slowly add up from your current cals to that amount. then once you reach what yuo believe to be your "maintenance level", start adding/subtracting by 300-500 cals a day to reach your goal.. but you still have to post up all meals with macros

**jamyjamjr** · 05-05-2009, 01:55 PM

Originally Posted by boris20

well, I work at the fire dept, some days im busy non stop, some just moderate. Should I have went with a lower rate instead of the 1.725? As for cardio, I have been slacking. Im lucky to run even once a week, if even that.

im a county medic myself, but through a private party contracted.. so i know how work can be for you.. u need to think ahead.. are u an engineer or a medic??

i dont think u should be multiplying by 1.725 though.. that's a bit too much.. maybe 1.6

**boris20** · 05-05-2009, 04:00 PM

Originally Posted by jamyjamjr

im a county medic myself, but through a private party contracted.. so i know how work can be for you.. u need to think ahead.. are u an engineer or a medic??

i dont think u should be multiplying by 1.725 though.. that's a bit too much.. maybe 1.6

I do both.. And nice to see other medics around the forums

**jamyjamjr** · 05-05-2009, 06:22 PM

yea, i know we got one more firefighter for sure on this forum...

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