Could someone

[soorma37]

could someone please help with my diet just give me a good weight gaining diet i could use and give feedback on just make sure it does not include beef and that be great plz im having lots of problems gaining weight


http://forums.steroid.com/showthread.php?t=386886

[T-MOS]

Phate or Jamyjamjr are great help with diet,

you need to help them though and layout exactly how you eat, times you eat , and what you eat daily so they can see what you are doing now and help you tweek it

[jamyjamjr]

http://forums.steroid.com/showthread.php?t=323516
this is a link to some great nutritional videos.. watch them, they will give you a great idea as to what you diet should look like


then 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


when ur done with the videos post up a new diet with macros (pro/fat/cal/carb).. u can use fitday.com to get this... we'll take it from there....

eat, if you read this, im going on vacation for the weekend.. make sure to keep up with this guy if i cant.. (dunno if ill have an internet connection)

[soorma37]

so i need about 40002.16 calories a day could someone set aup a non beef diet everything else is good

[soorma37]

4002.16 calories my bad lol added an extra 0 whhoops

[bcbrett]

http://forums.steroid.com/showthread.php?t=167282

http://forums.steroid.com/showthread.php?t=113010

Good sample diet above. just replace the beef with another protein source such as chicken, turkey, fish ect.

Also the last meal use something other then whey as it digests fast. Try casein protein.

Just modify this diet to your current needs. If u are not eating near that many calories daily slowly up your intake by 250 -400 cal a day every week until your are there.

[FireGuy]

Judging from the pics you might need to get some training advice as well. I dont say that to be cruel but even on a bad diet you should be making more gains than that.

[eatrainrest]

Judging from the pics you might need to get some training advice as well. I dont say that to be cruel but even on a bad diet you should be making more gains than that.

agree

[Phate]

so i need about 4002.16 calories a day could someone set aup a non beef diet everything else is good

i don't think is right, show us how you did the BMR calculation and what you multiplied by

also, write out everything you eat tomorrow with macros and amounts and post for critique, i know it's arduous but it's also invaluable

[soorma37]

i am 6'2 i weight 160 lbs and i am 19

[Phate]

i am 6'2 i weight 160 lbs and i am 19

and you multiplied by?

[jamyjamjr]

i am 6'2 i weight 160 lbs and i am 19

im 6'4 275lbs and my maint level is 3700kcal.. how could u be 4000??? redo the calcs and show us, in detail, how u did them......