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Thread: Little help with diet

  1. 05-04-2009, 09:21 PM #1
    {{HEAVYDUTY}}'s Avatar
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    Little help with diet

    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
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  2. 05-04-2009, 09:25 PM #2
    jamyjamjr
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    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
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  3. 05-04-2009, 09:46 PM #3
    eatrainrest
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    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!
    http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
    http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
    http://forums.steroid.com/showthread.php?t=384553 CARDIO AND HR
    http://forums.steroid.com/showthread.php?t=384006 INTRO TO EXERCISE
    http://forums.steroid.com/showthread.php?t=385368 FREE TRAINING ADVICE
    http://forums.steroid.com/showthread.php?t=383337 RONNIES CARB CYLCLING/KETO
    http://forums.steroid.com/showthread.php?t=380883 AM CARDIO
    http://forums.steroid.com/showthread.php?t=384009 PHYSIOLOGY
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  4. 05-05-2009, 07:18 AM #4
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    Quote Originally Posted by jamyjamjr View Post
    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
    Last edited by {{HEAVYDUTY}}; 05-05-2009 at 07:25 AM. Reason: im sure im not supposed to eat that many calories a day or maybe i dont understand the formula
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  5. 05-05-2009, 07:27 AM #5
    jamyjamjr
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    can u show me, in detail, how u did the formula??
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  6. 05-05-2009, 08:24 AM #6
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    [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
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  7. 05-05-2009, 09:27 AM #7
    jamyjamjr
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    so your 250lbs? 84 inches?? and 30 years old?? is that correct??
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  8. 05-05-2009, 09:28 AM #8
    jamyjamjr
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    84 inches would make u over 7 feet tall...
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  9. 05-05-2009, 03:09 PM #9
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    Quote Originally Posted by jamyjamjr View Post
    84 inches would make u over 7 feet tall...
    lol no 74 inch and yes 250 lbs 30yrs
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  10. 05-05-2009, 03:11 PM #10
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    [QUOTE={{HEAVYDUTY}};4608065]
    Quote Originally Posted by jamyjamjr View Post
    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
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  11. 05-05-2009, 06:31 PM #11
    jamyjamjr
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    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??
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  12. 05-05-2009, 07:14 PM #12
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    Quote Originally Posted by jamyjamjr View Post
    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
    Last edited by {{HEAVYDUTY}}; 05-05-2009 at 07:16 PM.
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  13. 05-05-2009, 07:20 PM #13
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    Quote Originally Posted by {{HEAVYDUTY}} View Post
    here is some before and after
    here they are.
    Attached Thumbnails Attached Thumbnails Click image for larger version.  Name: IMG_1036.JPG  Views: 69  Size: 73.9 KB  ID: 99371   Click image for larger version.  Name: IMG_0334.JPG  Views: 65  Size: 90.3 KB  ID: 99372   Click image for larger version.  Name: IMG_0332.JPG  Views: 71  Size: 80.5 KB  ID: 99373  
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  14. 05-05-2009, 07:23 PM #14
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    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
    Last edited by {{HEAVYDUTY}}; 05-05-2009 at 07:33 PM.
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  15. 05-06-2009, 12:01 AM #15
    jamyjamjr
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    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
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  16. 05-06-2009, 07:37 AM #16
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    ok sounds good im ready to get this fat off and work hard at it
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  17. 05-06-2009, 03:30 PM #17
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    Quote Originally Posted by jamyjamjr View Post
    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
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  18. 05-06-2009, 03:37 PM #18
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    [QUOTE={{HEAVYDUTY}};4608914]
    Quote Originally Posted by {{HEAVYDUTY}} View Post

    /\/\/\//\/\ 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!
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  19. 05-07-2009, 12:07 PM #19
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    jamyjamjr where u at bud i know your all over the place lol dont forget about me though i really would like your help Thanks
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  20. 05-07-2009, 02:13 PM #20
    jamyjamjr
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    yea man, im out of town and dont have all my notes with me... eat has the links i need... im trying to pm him....
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  21. 05-07-2009, 02:32 PM #21
    eatrainrest
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    http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
    http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

    BAM
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