Little help with diet

**{{HEAVYDUTY}}** · 05-04-2009, 09:21 PM

Ok so here we go i just got done with my clen /t3 combo 4 weeks total and i lost 24lbs with moderate cardio (do to time i coach LL baseball 5 days a week) and now baseball is over next week i need to see if i need to change my diet up to continue losing weight. I started in jan.09 at 294lbs then went 2 274lbs then clen combo went to 250 where im at now and i wanna take a break from clen combo so i need yall to look at my diet it seems calories are to low and carbs to high. ant help is great thanks to all.

5:30am 2 bowl oatmeal 58 carbs. 320 cal. 5 fat 8 pro.
8:30am 16 wheat thins 20carbs 140 cal. 6 fat 2 pro
8:30am 1 banana 30 carbs 100cal fat? pro?
10:30 1 grilled chkn brst 0 carbs 100cal. 0 fat. 23pro
10:30 1 cup yogurt 14 carb. 100cal. 05 fat 6 pro
10:30 1 100 calorie snack pak 16carb 100 cal. 3.5 fat 2 pro
12:30 16 wheat thins 20 carb 140cal. 6 fat 2 pro
12:30 1 apple 34 carb 134cal. 0fat 1pro
12:30 snack pak 16 carb 100 cal. 3 fat 2 pro
2:30 home 16 oz. 2% milk 12carb 130 cal. 5 fat 8 pro
2:30 1 zone perfect bar 24carb 210 cal 7 fat 23 pro
5:30 dnnr family size tune pak 1 carb 60 cal .5 fat 13 pro
5:30 1 can green beans 7 carb 70 cal 0 fat 3.5 pro
8:30before bed 1 16 0z 2 % milk 12 carb 130 cal 5fat 8 pro
or pro shake with 7 carb 220cal 3.5fat 52 pro

so please help and let me know what i need more of and less of and mind you this is on non w/o day only diff on w/o days is pro shake right after w/o and dinnr is at 8:30 and w/o shake between 5:30-6:30 Thanks for all your help

**jamyjamjr** · 05-04-2009, 09:25 PM

what are your goals and what's your bf???

there's ALOT wrong with that diet, the main thing being that your lacking alotta protien..

but let's take baby steps.. 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

**eatrainrest** · 05-04-2009, 09:46 PM

here are some links that you must read, it will tremendously pay off

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS
To those who dont know CARDIO AND HR
Exercise 101 INTRO TO EXERCISE
Free Training Advice-national certified trainer FREE TRAINING ADVICE
Slingshot Keto vs Slingshot Carb Cycling RONNIES CARB CYLCLING/KETO
cardio on empty stomach AM CARDIO
Some physiology that you should know PHYSIOLOGY

**{{HEAVYDUTY}}** · 05-05-2009, 07:18 AM

Originally Posted by jamyjamjr

what are your goals and what's your bf???

there's ALOT wrong with that diet, the main thing being that your lacking alotta protien..

but let's take baby steps.. 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

i must of done it wrong cuz i got 4485.70 and i dont think u want me to eat that much or maybe i dont understand thanks alot

**jamyjamjr** · 05-05-2009, 07:27 AM

can u show me, in detail, how u did the formula??

**{{HEAVYDUTY}}** · 05-05-2009, 08:24 AM

[QUOTE=jamyjamjr;4607994]can u show me, in detail, how u did the formula??[/QUOTE...6.23x250=1557.5 12.7x84=1066.8 6.8x30 =204 =2828+66=2894x1.55=4485.7

**jamyjamjr** · 05-05-2009, 09:27 AM

so your 250lbs? 84 inches?? and 30 years old?? is that correct??

**jamyjamjr** · 05-05-2009, 09:28 AM

84 inches would make u over 7 feet tall...

**{{HEAVYDUTY}}** · 05-05-2009, 03:09 PM

Originally Posted by jamyjamjr

84 inches would make u over 7 feet tall...

lol no 74 inch and yes 250 lbs 30yrs

**{{HEAVYDUTY}}** · 05-05-2009, 03:11 PM

[QUOTE={{HEAVYDUTY}};4608065]

Originally Posted by jamyjamjr

can u show me, in detail, how u did the formula??[/QUOTE...6.23x250=1557.5 12.7x74=939.8 6.8x30 =204 =2701+66=2767x1.55=4289.31

/\/\/\//\/\ fixed sorry about that Thanks

**jamyjamjr** · 05-05-2009, 06:31 PM

this formula isn't gonna work for you correctly cuz you have a higher bf.. can u get an accurate bf estimate or post up a pic??

**{{HEAVYDUTY}}** · 05-05-2009, 07:14 PM

Originally Posted by jamyjamjr

this formula isn't gonna work for you correctly cuz you have a higher bf.. can u get an accurate bf estimate or post up a pic??

here is some before and after

**{{HEAVYDUTY}}** · 05-05-2009, 07:20 PM

Originally Posted by {{HEAVYDUTY}}

here is some before and after

here they are.

**{{HEAVYDUTY}}** · 05-05-2009, 07:23 PM

first is before and other 2 are now when i started i was 294lbs in first pic and now 250lbs when i started at the gym the machine said i was 25.5% body fat i think that is what it was. Im really frustrated even though i have lost 44lbs but i really dont look a whole lot diff. especially my fat handles but i did get stronger in the mean while flat bench went from 265 max to 305 max in about 3.5 months

**jamyjamjr** · 05-06-2009, 12:01 AM

id put you closer to 28-30% bro.. but dont be discouraged... we'll fix ya up..

imma sign off for the night, ill finish up with you tomorrow

**{{HEAVYDUTY}}** · 05-06-2009, 07:37 AM

ok sounds good im ready to get this fat off and work hard at it

**{{HEAVYDUTY}}** · 05-06-2009, 03:30 PM

Originally Posted by jamyjamjr

id put you closer to 28-30% bro.. but dont be discouraged... we'll fix ya up..

imma sign off for the night, ill finish up with you tomorrow

also if this is true 28-30%bf that means i was way over 30% before i lost the 44lbs and the machine at the gym is a POS lol

**{{HEAVYDUTY}}** · 05-06-2009, 03:37 PM

[QUOTE={{HEAVYDUTY}};4608914]

Originally Posted by {{HEAVYDUTY}}

/\/\/\//\/\ fixed sorry about that Thanks

i just noticed that i was supposed to subtract my age and i added so now i subtracted and my new number is 3439.5 not sure if this makes a diff. or not LMK Thanks again for all your help!