help and advise please

**cameron4472** · 05-05-2009, 01:26 PM

hey peeps, thought id take the plunge and post my diet, because there is plenty of people who know what there talking aboot.
endomorphic
weight is 245 pound
height 6'4"
carry a bit of fat on my stomach and chest although dont know bodyfat
goal is to get big and shrededd
here goes
7.20 am
protein shake
sometimes oats sometimes granary toast eith organic peanut butter
10am
either some fish/or chicken/turkey
slice or two of granary occasionally depending on my energy. but usually eat some sort of green like salad or asparagus
12.00 pm
some meat and salad

3.00pm
some fish, with corriander, potatoe (cold) sometimes dont have potatoe.
5-6.30
workout, ( cardio ussually after work out)
monday chest
tuesday tricep and shoulders
wednesday
off but cardio throughout day with physical job, lots of stairs with heavy equipment makes me sweat my balls off.
thursday back and bicep
friday legs
saturday off and then repeat.

i try to keep all sessions intense lifting lighter at the beginning higher reps heavy at the end less reps ussually between 3- 5 sets for each exercise.
6.30 protein shake
7.30 fish with small cup of rice corriander and lime (nice) white rice. try and replenish glycogen
9.00 small cup low fat cottage cheese/ or caesin shake
10.30 bed

about 300 grams of protein
down from 263 to 245 in weight so far.

my experience in the gym is aboot 8 months, but really only got serious 2-3 months ago. i used to be more active when i was younger with things like rugby. but my jobs have always been farely physical.
also gonna take up muay thai soon for more cardio.
please criticise as much as you like. nice one

**jamyjamjr** · 05-05-2009, 01:29 PM

we need full macros... pro/fat/cal/carb.. u can use fitday.com for this

also.. watch these videos, then do some math for me.. i also need u to get your bf
checked at a local gym or something..
http://forums.steroid.com/showthread.php?t=323516
BMR (men and women) = 370 + (21.6 X lean mass in kg)

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

this calculation cannot be done without a good estimate of bf.. if you cant get your bf checked, post up a pic.. im pretty damn good at guessing

**cameron4472** · 05-05-2009, 01:36 PM

Originally Posted by jamyjamjr

we need full macros... pro/fat/cal/carb.. u can use fitday.com for this

also.. watch these videos, then do some math for me.. i also need u to get your bf
checked at a local gym or something..
http://forums.steroid.com/showthread.php?t=323516
BMR (men and women) = 370 + (21.6 X lean mass in kg)

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

this calculation cannot be done without a good estimate of bf.. if you cant get your bf checked, post up a pic.. im pretty damn good at guessing

i dont have a digital camera, so will have to get my bf measured. ill then get some calculations done. thanks for your help mate. want to be serious about this and appreciate as much help as i can get.

**cameron4472** · 05-05-2009, 01:37 PM

i put myself in the moderate catergory as well. but hope to elevate this with taking up muay thai.

**eatrainrest** · 05-05-2009, 01:38 PM

**jamyjamjr** · 05-05-2009, 01:38 PM

we have similar stats.. ill get u fixed right up bud..

**cameron4472** · 05-05-2009, 01:43 PM

Originally Posted by jamyjamjr

we have similar stats.. ill get u fixed right up bud..

thanks boss. my mate thinks im about 18%bf. which i knowis quite high but got to start somewhere. i dont have any fat at all on my arms, just on gut chest and arse, which i read somewhere had to do with estrogen where we store our fat. dont fancy growing boobs particulary lol. although.... no being stupid now.
all my mates are gits cos they can eat crap all day and stay skinny.

**cameron4472** · 05-05-2009, 01:44 PM

Originally Posted by eatrainrest

getting through them slowly mate as time permits. thanks.

**cameron4472** · 05-05-2009, 01:49 PM

bad thing for me is im trying to get serious but i cant train my legs at mo, because ive had a 2 foot dagger of glass stab me in my left calf, you could see the inside of my muscle and veins.nice. i nicked my femeral something or other, lost a bit of blood, i was bleeding into my calve, so got a lump the size of a tennis ball there now. really comfortable....

**eatrainrest** · 05-05-2009, 01:54 PM

Originally Posted by cameron4472

bad thing for me is im trying to get serious but i cant train my legs at mo, because ive had a 2 foot dagger of glass stab me in my left calf, you could see the inside of my muscle and veins.nice. i nicked my femeral something or other, lost a bit of blood, i was bleeding into my calve, so got a lump the size of a tennis ball there now. really comfortable....

my advice would be to go see a doctor, thats just me though

**jamyjamjr** · 05-05-2009, 01:57 PM

Originally Posted by cameron4472

bad thing for me is im trying to get serious but i cant train my legs at mo, because ive had a 2 foot dagger of glass stab me in my left calf, you could see the inside of my muscle and veins.nice. i nicked my femeral something or other, lost a bit of blood, i was bleeding into my calve, so got a lump the size of a tennis ball there now. really comfortable....

how long ago did this happen???

either way u can still do upper body workouts..

i would go low weight high rep with little rest in the middle.. good stuff, iv tryed it myself and seen great results

**eatrainrest** · 05-05-2009, 01:58 PM

Originally Posted by jamyjamjr

how long ago did this happen???

either way u can still do upper body workouts..

i would go low weight high rep with little rest in the middle.. good stuff, iv tryed it myself and seen great results

yea i can prescribe you a circuit training routine, if your looking to maintain muscle/lose fat. if this ist he case, refer to my thread in the workout section ill help you out

**cameron4472** · 05-05-2009, 02:15 PM

it happened this morning at work, been to hospital, almost had surgery cos they thught there was more damage and possibly glass inside, but they said they will try and avoid it, probably cos i was bricking it.
had about 10 stitches just got to wait and see what happens with that though.

i would like to add size and definition to body, mostly upperbody, and just lean out, ive never had a six pack would like to give that a try.... ha ha. we will see, fingers crossed.
would like to be able to go out and feel more confident. people always seem to want to challenge me because im big i guess, because i always go out with a smile, im not lairy but yet people still give me crap. probably the tatoos haha.
i believe if i feel more confident, look better etc then everything else will get better with it.

**cameron4472** · 05-05-2009, 02:18 PM

jamyjamr is that you in your pic. looking solid mate.

**cameron4472** · 05-05-2009, 02:24 PM

also would i benefit from an NO product or am i not lean enough

**cameron4472** · 05-05-2009, 02:35 PM

Originally Posted by eatrainrest

yea i can prescribe you a circuit training routine, if your looking to maintain muscle/lose fat. if this ist he case, refer to my thread in the workout section ill help you out

is circuit training the best way to lose fat then, i.e high intensity. but still maintain muscle.

**jamyjamjr** · 05-05-2009, 06:25 PM

Originally Posted by cameron4472

jamyjamr is that you in your pic. looking solid mate.

yea it's me.. thx bud.. but im actualy at 19% there believe it or not... lmao...

**jamyjamjr** · 05-05-2009, 06:28 PM

Originally Posted by cameron4472

is circuit training the best way to lose fat then, i.e high intensity. but still maintain muscle.

yea, if your diet is in check.. you'd be fine.. actually i wouldn't do circuit training imo..

u would just run a 5 day split

chest
back
arms
shoulders/traps
legs

give yourself 45 sec between sets and 1 1/2 min between exercises.. this'll keep ur heart rate up there...
run a total of 24 sets on arm days, 18 sets on chest, back, and shoulder days, and 24 sets on leg days...

this worked great for me, just make sure your reps are running 12-15 to failure and never use heavy weights cuz your already at the limit of your body, anything more and you prob would be burning out your cns and overtraining.....

actualy, try it out and see how u feel, u might wanna cut some sets out..

this is what worked for me...

**eatrainrest** · 05-05-2009, 10:01 PM

Originally Posted by cameron4472

is circuit training the best way to lose fat then, i.e high intensity. but still maintain muscle.

circuit training/less rest time/high reps=more glycogen depletion and more calories expelled.. i recommend this for the obese population and beginners to exercise

**jamyjamjr** · 05-05-2009, 11:52 PM

Originally Posted by eatrainrest

circuit training/less rest time/high reps=more glycogen depletion and more calories expelled.. i recommend this for the obese population and beginners to exercise

dropped alota weight doing it my way...

not saying your way is wrong, but we wanna talk about muscle gains too..

let me give it to you this way.. i was doing my workouts like this when i took my avi pic....

just worked well for me...

**eatrainrest** · 05-05-2009, 11:59 PM

im not disagreeing with you jammy and dont feel this is what he needs, i was just stating taht i prescribe to flat out beginners and extremely obese.. this guy needs a solid diet and training regime to have him build muscle, not maintain

**jamyjamjr** · 05-06-2009, 12:03 AM

i was 30% eat...

**cameron4472** · 05-06-2009, 07:08 AM

you guys really seem to know your stuff. hard to believe your 19% bf you look big, solid that is. my mates say i look big but thats because there all small guys so a bogey is big in comparison to them. ill do what it takes

**eatrainrest** · 05-06-2009, 09:28 AM

always come back for advice

**cameron4472** · 05-06-2009, 01:48 PM

thanks

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