Summer 09' diet

[Focusmen]

age:26
height:6'
weight: 185lb
bf: less than 10%

this is a sample of what i plan to eat for the next 6 months. please critique, but also kinda tell me why. thanks!!!




This is pretty much what ill eat when im motivated to do it.(which will def be the next 6 months). My appetite is not naturally very strong and usually I only stick to this kind of a diet for a month or two at a time. In which time I do see gains. My diet the last 6 or so months has been about 70% of this sample



-up930

-945 30 g whey 2tbs organic Olive O ++(bcaa, glutmine, arganine)
****light cardio

-1030 6egg whites+2 whole eggs/ 60g carbs from oatmeal or brown rice/ 16oz fatfree milk

-1pm lean steak(8-12 oz)/ 50g from pasta or bb;yam / veggie/ 16oz juice

-2 pre work 50g weight gainer (bsn true mass) 5 grams creatine mono micronized
*****workout 2-4

-4 post workout 30g whey 60g simple carb ( isopure brand)++ (bcaa, glutamine, arganine)

-5 grilled chicken (8-12 oz)/ 50g pasta or yam / veggie / 16oz milk

-8 steak/ 40 g carb

-11 grilled fish/ 30gs carb / veggie /16oz juice

-12 half cup yogurt /cereal

-sleep1230 ++ (bcaa, glutmine, arganine)

-wake 5:30 50g casein pro

[eatrainrest]

welcome, we need your BMR and macros for all foods/meals along with daily caloric intake

[jamyjamjr]

watch the videos.. do the math.. that'll get u started


http://forums.steroid.com/showthread.php?t=323516
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

[Focusmen]

but in a nutshell does this look close to something someone with my stats would make gains on???


i'm working on a macros chart this week. I did the rough estimate before and this sample would be pretty close to 3500 cals. around 300g of protein. forget the rest...

im already a little lost about the BMR equation. mine came out to 1525? so..... did i do it wrong? lol

ill watch the videos. thank you for the advice

[eatrainrest]

but in a nutshell does this look close to something someone with my stats would make gains on???


i'm working on a macros chart this week. I did the rough estimate before and this sample would be pretty close to 3500 cals. around 300g of protein. forget the rest...

im already a little lost about the BMR equation. mine came out to 1525? so..... did i do it wrong? lol

ill watch the videos. thank you for the advice

idno, check out this link to double check

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS