How should I modify this diet

**sammyjankis** · 05-11-2009, 11:02 PM

I am 6'2" 212 ~15% body fat 21 years old. I train 6 times per week as of now.
i got BMR:
method 1 - 3766.986
method 2 - 2942.6 (based on 15% body fat and 600 cals for exercise)
I am working on a diet to gain lean mass and hope to lose at least some body fat.

Meal 1:
1 cup egg beaters
1/2 cup carrots
1 cup onions
3 oz turkey
1/4 cup grits
1 cup grapefruit juice

49g protein
77.5g carbs
2g fat
525 calories

Meal 2:
1 can tuna
1/2 tbsp mayo (I need to get some lite or fat free, i know)
2 slices pickle
1 slice health nut bread

27g protein
22g carbs
9g fat
255 calories

Meal 3 PWO:
1 serving endurox
1 gatorade
1 scoop protein

46g protein
93g carbs
3g fat
529 calories

Meal 4 PPWO:
5oz chicken breast
1/4 cup green onions
2 tbsp soy sauce
1/4 cup rice

27g protein
37g carbs
4g fat
300 calories

Meal 5:
8oz london broil
1oz onion
1/2 cup carrots
1/4 cup diced tomatoes
1/2 cup cauliflower
1 tsp evoo

49g protein
16.75g carbs
27g fat
530.5 calories

Meal 6:
8oz flounder
2 cups milk

56g protein
26g carbs
7g fat
238 calories

Meal 7:
1 lg. can chicken

60g protein
7.5g fat
350 calories
+almonds throughout the evening 6gprotein 6gcarbs 15gfat 170cals

Totals
320g protein
278.25g carbs
74.5g fat
2897.5calories

**sammyjankis** · 05-12-2009, 11:10 AM

i just really need some suggestions on what I should add and where

**eatrainrest** · 05-12-2009, 11:21 AM

those bmr's differ alot, do you know you burn 600 cals through exercise and cardio? that was my example, not a standard if thats what you thought. if in the case that you know your burn 600 cals and your body fat is correct then you see the caloric difference in this? pretty crazy. i will make some tweaks to the diet but its hard to tell which caloric range you should be working out of if you cant accurately tell how many calories you burn during workout and cardio

**eatrainrest** · 05-12-2009, 11:26 AM

Originally Posted by sammyjankis

I am 6'2" 212 ~15% body fat 21 years old. I train 6 times per week as of now.
i got BMR:
method 1 - 3766.986
method 2 - 2942.6 (based on 15% body fat and 600 cals for exercise)
I am working on a diet to gain lean mass and hope to lose at least some body fat.

Meal 1:
1 cup egg beaters
1/2 cup carrots
1 cup onions
3 oz turkey
1/4 cup grits
1 cup grapefruit juice
your throwin in alot of stuff here. keep it simple, no simple sugars so eliminate grape fruit. do 1-1.5 cup oats and 8-10 egg whties

49g protein
77.5g carbs
2g fat
525 calories

Meal 2:
1 can tuna
1/2 tbsp mayo (I need to get some lite or fat free, i know)
2 slices pickle
1 slice health nut bread
not bad id stick with ezekiel bread, that health nut has ilek 3-4g of sugar per slice i belive if its arnold brand, i actually am eating it now until i buy ezekiel lol

27g protein
22g carbs
9g fat
255 calories

Meal 3 PWO:
1 serving endurox
1 gatorade
1 scoop protein
this is where you will need semi simple carb elminate gatorade and swap with waxy maize startch or plain bagel, and 2 scoops of whey. what is endurox?n

46g protein
93g carbs
3g fat
529 calories

Meal 4 PPWO:
5oz chicken breast
1/4 cup green onions
2 tbsp soy sauce
1/4 cup rice
eliminate soy sauce, chicken breast good (grilled preferably), and make 1/2 cup BROWN RICE

27g protein
37g carbs
4g fat
300 calories

Meal 5:
8oz london broil
1oz onion
1/2 cup carrots
1/4 cup diced tomatoes
1/2 cup cauliflower
1 tsp evoo
i dont liek cooking with oils, as it loses its goodness as the wise phate once said lol

49g protein
16.75g carbs
27g fat
530.5 calories

Meal 6:
8oz flounder
2 cups milk
no milk here bro, flounder is good throw some fibrous carb and/or EFA

56g protein
26g carbs
7g fat
238 calories

Meal 7:
1 lg. can chicken

60g protein
7.5g fat
350 calories
+almonds throughout the evening 6gprotein 6gcarbs 15gfat 170cals
almonds are good throw them in with the chicken meal and the other one i said with efa's
Totals
320g protein
278.25g carbs
74.5g fat
2897.5calories

thats actually nto a bad diet, but id make those changes

**sammyjankis** · 05-12-2009, 11:51 AM

i pretty much know for a fact that I burn at least 500 per workout, I don't know how to calculate how much I am burning during lifting. I do a warm up for ten minutes on the bike (usually 120-150cals). Then I always finish of with at least 20 minutes on the elliptical (around 300cals).

Do you think I may have calculated the first one wrong? I doubt I could have done the second one wrong because it is so simple.

Endurox R4 is a PWO supplement, its got a lot of good stuff in it (protein, carbs, l-glutamine, vitamins, ect.). It has a 4to1 carb to protein ratio, but i've heard 2to1 so i tried for that. I kinda just bought it off a whim when I read something on here.

**eatrainrest** · 05-12-2009, 11:58 AM

Originally Posted by sammyjankis

i pretty much know for a fact that I burn at least 500 per workout, I don't know how to calculate how much I am burning during lifting. I do a warm up for ten minutes on the bike (usually 120-150cals). Then I always finish of with at least 20 minutes on the elliptical (around 300cals).

Do you think I may have calculated the first one wrong? I doubt I could have done the second one wrong because it is so simple.

Endurox R4 is a PWO supplement, its got a lot of good stuff in it (protein, carbs, l-glutamine, vitamins, ect.). It has a 4to1 carb to protein ratio, but i've heard 2to1 so i tried for that. I kinda just bought it off a whim when I read something on here.

ok, well in regards to calories expelled during workout, youd have to target your resting HR and how much time between sets you take and for how long your workout is all together. 6x per week is alot to train weights IMO, for the average 3-5 id recommend. i can tell you that if 450 burned calls you definately burn more doing resistance training unless its very very very light.