really would like some help here (jamyjamjr)

[brian101883]

Ive read alot of posts by jamyjamjr and he seems to know what he is talking about. first of all I am kinda confused on my diet and what it should be. I guess its because everything is dif for everyone. I have read alot of info and watched milos videos. I am 5"9 or 5"10 weight 184 pounds, 25 years old and about 15% BF. I really want to cut my body fat and gain some muscle. Ive been working out hard for the last 9 or 10 months, I also lifted in high school. So first off how accurate is them info.

My bmr is 3289 its rounded up just a little bit.
I need about 300g protein a day, about 250-300 carbs a day.
Also about 100g fat a day.
Starchy carbs in the morning, fiberous carbs anytime, and simple carbs
after workout. also about 6 or 7 meals a day. So how does this look before
i post a diet up

[Phate]

Ive read alot of posts by jamyjamjr and he seems to know what he is talking about. first of all I am kinda confused on my diet and what it should be. I guess its because everything is dif for everyone. I have read alot of info and watched milos videos. I am 5"9 or 5"10 weight 184 pounds, 25 years old and about 15% BF. I really want to cut my body fat and gain some muscle. Ive been working out hard for the last 9 or 10 months, I also lifted in high school. So first off how accurate is them info.

My bmr is 3289 its rounded up just a little bit.
I need about 300g protein a day, about 250-300 carbs a day.
Also about 100g fat a day.
Starchy carbs in the morning, fiberous carbs anytime, and simple carbs
after workout. also about 6 or 7 meals a day. So how does this look before
i post a diet up

what was your multiplication factor?

[brian101883]

multiplication factor. what do you mean

[kalspic]

i think phate means is when you figured out your bmr what activity level did you multiply by?

[brian101883]

I miltiplied it by with moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

but i added a little bit because i usually give it hell in the gym.

my bmr is actually 2973

[Phate]

I miltiplied it by with moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

but i added a little bit because i usually give it hell in the gym.

my bmr is actually 2973

I think you are overestimating a bit

[brian101883]

well 2973 is not overestimating at all that is my actually bmr

[Phate]

well 2973 is not overestimating at all that is my actually bmr

how did you get tested to get 15%

[brian101883]

well i just got some advice from some people on another site. I used the electronic thing you hold and it said like 11.5% but i think its higher then that

[jamyjamjr]

if you think i got this diet stuff down, u havn't read up enough on phate...

thx for the complements though, means alot....


could you, in detail, show me how u got your bmr????

phate is asking a reasonable question through a good suspicion

[brian101883]

i just used simple caclulators on the net. I mean I know the formula but have figured it that way

[Phate]

if you think i got this diet stuff down, u havn't read up enough on phate...

thx for the complements though, means alot....


could you, in detail, show me how u got your bmr????

phate is asking a reasonable question through a good suspicion

yep yep, i was hoping he was dunked so we could use the lean mass formula instead

OP, any chance you could get dunked or 9 point(porillo) caliper tested

[brian101883]

what is dunked

[brian101883]

I just figured my bmr with the formula and I got 2271 and multiplied that by 1.55 and got 3520. why is this so different.

[jamyjamjr]

cuz im 6'4 275 and mine is about 3700kcal

[brian101883]

so my bmr is 3520 then right

[brian101883]

Do you guys thnk you could please help me, I am so tired of not really seeing that good of results. I mean I have seen results dont get me wrong but not near what i want and i think its my diet.

[Phate]

Do you guys thnk you could please help me, I am so tired of not really seeing that good of results. I mean I have seen results dont get me wrong but not near what i want and i think its my diet.

of course we will, but it takes time and this step is the most important(we base everything off of your BMR and TDEE so it has to be right)

[brian101883]

so that is an accurate bmr then right.

[jamyjamjr]

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


show me how you do this formula, with your stats, in detail.. let's see if it's the same

[brian101883]

its the same. I just notice you minus the last one and not add it.

66+(6.23x184)+(12.7x59inches)-(6.8x25) and multiply by 1.55 its 2993.54

[brian101883]

I work out pretty hard 5 days a week doing morning cardio for 40 min then go back and lift for about 1.5 hour. so shoule i multiply it by 1.725

[brian101883]

Well gotta go to bed. i will check this post in the morning so any input form you guys would be awesome thanks alot.

[JohnThePhoenix]

its the same. I just notice you minus the last one and not add it.

66+(6.23x184)+(12.7x59inches)-(6.8x25) and multiply by 1.55 its 2993.54

I just ran through this 3 times and everytime I got 2,777.

[JohnThePhoenix]

ah i see how you got 2993.54 because its not 12.7 x 59 like you posted...its 12.7 x 70... so ok 2993 looks right.

[brian101883]

i think my bmr is 2258 because i would say Im only 5"9 but really not for sure how big of a deal is that. but multiplying that by only 1.55 comes out to be 3499. so does that sound right

[brian101883]

nevermind im half a sleep came out to be 2973

[jamyjamjr]

i think you should be multiplying by 1.55

i do 40min cardio and lift 5 days a week and thats how i go about it..

[brian101883]

ok so my bmr is 2973. Now is all the info in the beg of this post correct. REally needing some diet help here. My routine is def in check.

[brian101883]

fate and jamyjamjr you guys really seem to know your stuff you have no idea how much I would appreciate some help in this department.

[brian101883]

my bad phate

[jamyjamjr]

fate and jamyjamjr you guys really seem to know your stuff you have no idea how much I would appreciate some help in this department.

dont trip bud.. just give me a little bit of time.. i gotta sign off for the night.. ill get to u tomorrow... gotta get up in 6 hrs for work.. lol

[brian101883]

thanks man I appreciate it. take it easy

[LizzardSecond]

I think that 100g of fat is too much if your looking to cut. I really stopped counting my fat quantity and really just focused on making the correct amount of protein and carbs.

If your 185 then you should consume twice that or 370g of protein. Then you should get in about 250g of carbs. This will give you a total of 2,480 calories. Now the fat. Well If you consume too much fat your will have a lot of trouble cutting but not bulking. Remember that 1g of fat is 9 calories.

In my original diet i had 22g of fat in a mayo meal. I wanted to cut the fat so i needed in turn to consume another 198 calories in protein. So its another 50g of protein. You wont be able to cut with 100g of fat in your diet.

Use the formulas to find out what your calorie intake must be but then you must make sure that your body type is taken into account of this number that comes out.


Body Type Information

Body Types - Which One are You? The Ectomorph, the Mesomorph, the Endomorph, or a Combination?

We have known for quite some time now in bodybuilding that different body types respond differently to both training and nutrition. As a result, it is incredibly important to be aware of what your body type is so that you can design a training and workout program accordingly.

William Sheldon

William Sheldon (1898-1977) was an American psychologist who spent his life observing all the variety of human bodies. He taught at several universities and spent his career doing valuable research. As a child he was an avid observer of animals and birds, and as he grew up, this hobby turned into a strong ability to observe the human body.

The basics of body types are listed below:

The ECTOMORPH
Definitive "Hard Gainer"
Delicate Built Body
Flat Chest
Fragile
Lean
Lightly Muscled
Small Shouldered
Takes Longer to Gain Muscle
Thin


The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to work hard for every ounce of muscle and every bit of strength he or she can gain.

Other Ectomorph Traits

The extreme ectomorph may have long fingers, toes and neck are long. A pencil neck you could say. The features of the face are sharp, and the shape of the face is triangular. The lower jaw is somewhat receding. The skin tends to burn easily. Extreme ectomorphs may suffer from extremes of temperature. Due to the great body area in relation to muscle mass, the ectomorph may suffer from great heat, and due to low body fat, the ectomorph may suffer from great cold. The hair is fine and grows quickly and is sometimes difficult to keep in place.

Famous Ectomorphs

Lisa Kudrow, Kate Moss, Brad Pitt, Seth Green, Edward Norton.

The MESOMORPH
Athletic
Hard Body
Hourglass Shaped (Female)
Rectangular Shaped (Male)
Mature Muscle Mass
Muscular Body
Excellent Posture
Gains Muscle Easily
Gains Fat More Easily Than Ectomorphs
Thick Skin


The Mesomorph Body

The mesomorph has well-defined muscles and large bones. The torso tapers to a relatively narrow and low waist. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled.

Other Traits of the Mesomorph

The skin of the mesomorph is thick and the mesomorph tans well. The hair is heavy in texture.

Famous Mesomorphs

Bruce Willis, Sylvester Stallone, the majority of Mr. Universe winners.

Endomorph

Soft Body
Underdeveloped Muscles
Round Physique
Weight Loss is Difficult
Gains Muscle Easily Like the Mesomorph.


The ENDOMORPH

The body of the extreme endomorph is round and soft. The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.

Other Traits of the Endomoprh

The skin is soft and smooth, and the hair is fine. The head of the endomorph is spherical. The head is large and the face broad.

Famous Endomorphs

John Goodman, Roseanne, Jack Black.

Combinations of Body Types

Very often, people cannot be easily classed as one of the three main body types. Although there are some people who are purely ectomorphs, endomorphs, or mesomorphs with little or no characteristics of the other body types, very frequently, people fall into mixed categories, such as ecto mesomorphs, or endo mesomorphs, where largely, they are like the mesomoph, but with traits of the ectomorph (such as small joints or a trim waist), or traits of the endomorph (such as a tendency to gain fat easily).

Adjust your diet according to which one you are. If your fat prone then you must be stricter with the fats. You cannot eat carbs after 4pm. If your naturally thin and have been eating like a slob just to bulk then you can be a bit more free and cut.

[jamyjamjr]

as great of a post as that is, we like to tweak peoples diets to a 40 40 20 split.....

[brian101883]

Whats up jamyjamjr? I know I should be at a 40 40 20 split, but having a hard time getting there. Thats why I was needing some help