i need help

**84669vinny** · 05-17-2009, 06:12 PM

i need help with a diet they told me to come here and ask..
im 22 yo 5'6 128 pounds...
can anyone help me...

**eatrainrest** · 05-17-2009, 06:14 PM

absoultely,

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
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL

**84669vinny** · 05-17-2009, 06:21 PM

i need to gin weght.......never done a right diet before i just eat every 3 hours when i can i drink protein shake called smart gainer

**busaboy27** · 05-17-2009, 11:08 PM

click the link a couple post up to calculate your bmr...... that will tell you how many calores you need a day to survive....
post that up here when you find that out..
macros is the calories-fat-protein carb content for each food you eat through the day..

example.. chicken breast,, 300 calories 40g protein 5g carbs. 4g fat.. ithats not it but i used an example go to fitday.com and make a list of food you eat through the day.. it will calculate it all for you... then post on here... and then everyone will point you in the right direction..

**84669vinny** · 05-17-2009, 11:28 PM

ma bmr is 1577.44
bmr 1577.44 x 1,725 = 2721.084

**busaboy27** · 05-17-2009, 11:52 PM

ok now go to that site i told you and put together something syou think u eat thats good for the day... and total it all out.. and one of the diet guys will help you out and switch things around..

make it so it adds up to about 3200 calories so u can help these guys out to help you out faster..

**84669vinny** · 05-18-2009, 12:04 AM

Grams Calories %-Cals
Calories 5,830
Fat 240.0 2,148 37 %
Saturated 75.9 678 12 %
Polyunsaturated 37.3 333 6 %
Monounsaturated 109.8 985 17 %
Carbohydrate 670.3 2,704 46 %
Dietary Fiber 41.9
Protein 237.8 982 17 %
Alcohol 0.0 0 0 %

Fat (37%) Carbs (46%)
Protein (17%) Alcohol (0%)

**84669vinny** · 05-18-2009, 12:08 AM

so wat else? plus the smart gainer shake i drink and im always chewing something at work couple french fries here and there pizza sliced piece of chicken ham cheese bread things like that im always chewing something