Help me arrange my Supplement schedule.

[TractionIssues]

Hey guys I'm new on here, and I would like to start a cycle soon, but I want to make sure my diet is top notch before I start. I weigh a lean 190-195 lbs, and would like to start my cycle when I get to 200 lbs. I'm 22, and am 6"1 and have been working out for about 5 years now. At the moment I eat well, and multiple times a day, but I don't count calories or anything, but I would like to get serious about it, since I have been reading that diets need to be very precise.

I posted this in the wrong section so I'm posting it here now, sorry.

[jamyjamjr]

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

[TractionIssues]

I get 3518.4.

[jamyjamjr]

okay....

now i need u to post up a detailed diet of what you eat through the day with macros

macros are pro/fat/cal/carb for each meal.. u can use fitday.com to help

please include the time of the meal and the time of your workouts also

[TractionIssues]

What I normally eat is about this

9am
Omelette with 3 eggs and different vegetables and light cheese
1 Glass skim milk
Water
53.3P 71.7C 21.3F

11am
Protein shake 100%Whey 2 scoops
31P 4C 0F

1pm
Ham sandwich with whole grain bread and mustard
Water
29.7P 23.1C 16.6F

3pm
Assorted fruits
2P 65.1C 0.9F

5pm
Salad with canned salmon
Water
30.9P 0C 9.4F

7pm
Chicken breast with brown rice
Water
43.3P 138.1C 5.9F

7:45pm before training
1 Scoops Whey Protein
15.5P 2C 0F

8pm
training

9pm after training
2 Scoops Whey Protein
31P 4C 0F

10pm
Ham sandwich with whole grain bread and mustard
Water
29.7P 23.1C 16.6F

[TractionIssues]

I know it needs work, but hey thats why I'm here, lol.

[TractionIssues]

Is there a guide that will help state what I should be eating at each meal, example proteins at these times, complex carbs at these, fats, fiber, etc?

[collar]

too many pro shakes, replace with proper meals.
also change the ham to some other source of protein example egg whites,breast chicken,tuna,turkey,
graind bread can work, but try some brown rice, sweet potatoe change it up.

[collar]

well majority of your meal should be higher in fibre, exception of the pwo shake, where simple carbs can work. also pro/fats later in day, and pro/carb earlier on.
but due to you training at night your meal before training can be the pro/carb meal and pwo.

[TractionIssues]

So I should add in some Oats or the sort at like 9am 3pm and 10pm, and change my ham for lean turkey?

[collar]

spot on, change your 9am to something like oats much better choice.
also yeah lean turkey, chicken breast,egg whites,tuna. never really was big fan of ham.
also if your calorie intake is correct you are having way too much carbs in one sitting, why not divide some of it for the meal before workout so you can utilise that high fibre food for good sustained energy.
the pro shake is not really going do much.

[makod]

UNoffical "How to Bulk" thread and sample diet...

So you wanna learn how to Diet?

These might help too. Especially the videos in the second link.

[jamyjamjr]

What I normally eat is about this

9am
Omelette with 3 eggs and different vegetables and light cheese
1 Glass skim milk
Water
53.3P 71.7C 21.3F
are these whole eggs or egg whites?? based upon the fat count, i'd say they're whole, make 80% of your eggs egg whites.. .i.e. 2 whole, 8 white
11am
Protein shake 100%Whey 2 scoops
31P 4C 0F
replace with meal... 6oz lean meat and a complex carb
1pm
Ham sandwich with whole grain bread and mustard
Water
29.7P 23.1C 16.6F
omit ham, use a better meat, turkey would be better here
3pm
Assorted fruits
2P 65.1C 0.9F
omit, replace with meat
5pm
Salad with canned salmon
Water
30.9P 0C 9.4F
okay
7pm
Chicken breast with brown rice
Water
43.3P 138.1C 5.9F
okay
7:45pm before training
1 Scoops Whey Protein
15.5P 2C 0F

8pm
training

9pm after training
2 Scoops Whey Protein
31P 4C 0F
add simple carb.. white bagel
10pm
Ham sandwich with whole grain bread and mustard
Water
omit for lean steak.. i love london broil, add efa, lose the bread
29.7P 23.1C 16.6F

lets get u started with the comments in bold.. redo macros for further tweaking and please give me your daily total

[eatrainrest]

lets get u started with the comments in bold.. redo macros for further tweaking and please give me your daily total

agreed, redo macros also watch thsoe dvd vids so we can get you going