Need help trimming the fat

[RJSTYLEZ]

21 years old
5'9
212 LB
BF% 20-22
BMR 2108

Hello all, this is my first post so go easy. I know its kinda late but I can't sleep because I'm so torn up that I let my body get like this. I've went down the damn tubes. Diet is horrible, workouts are even worse. I have no routine whatsoever and have not a clue how to kick my ass back in order. Can someone post a sample diet of what I need to get ready for some gear. High Protein low carb diet? What bf% or weight should I shoot for? I'm willing to put in the hard work but I need help with the ol' diet.

Thanks

[lucasw99]

Don't expect to be spoon fed. The guys on this forum will help out whereever they can but you shouldn't expect them to do all the work for you. Read the sticky's and read the other posts then post what you think your diet should be !

[jnewton86]

Welcome. First i would look at the stickies and get familiar with the diets and what to expect. Once you have an idea i would post your diet here in the diet section. Next, post your workout routine in the workout section as well, responses to both will be based on your goals and what you want to achieve, be specific

[Tigershark]

Welcome.

[eatrainrest]

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
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
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[RJSTYLEZ]

Ok, thanks for the video link. After watching the videos I've come up with a few things.

I have a mesomorphic body (stalky) and need around 300g of protein a day. Carbs I'm going to shoot for less than 100g and fats are minimal. Now Milos says that you need to separate your intake to 5-8 meals a day to make sure you have a constant flush of amino acids throughout the day. So here is my sample diet. Please critique and comment what you think.

Daily meals

1. Egg White x8 Oatmeal
2. Chicken Broccoli
3. Tuna Fish
*Workout* Simple Carb (orange)
4. Whey Protein
5. Lean Steak and sweet potato
6. Cottage cheese
7. Turkey Sandwhich

He also mentioned taking an essential fatty acid.... Would *****-3 pills be good enough?

As far as goals, I'm going to weightlift and run 3x a week (45 minutes of cardio because I need to cut fat). What bf% should I be at before even considering aas?

[jamyjamjr]

Ok, thanks for the video link. After watching the videos I've come up with a few things.

I have a mesomorphic body (stalky) and need around 300g of protein a day. Carbs I'm going to shoot for less than 100g and fats are minimal. Now Milos says that you need to separate your intake to 5-8 meals a day to make sure you have a constant flush of amino acids throughout the day. So here is my sample diet. Please critique and comment what you think.

Daily meals

1. Egg White x8 Oatmeal
2. Chicken Broccoli
3. Tuna Fish
*Workout* Simple Carb (orange)
4. Whey Protein
5. Lean Steak and sweet potato
6. Cottage cheese
7. Turkey Sandwhich

He also mentioned taking an essential fatty acid.... Would *****-3 pills be good enough?

As far as goals, I'm going to weightlift and run 3x a week (45 minutes of cardio because I need to cut fat). What bf% should I be at before even considering aas?

we need macros and your bmr bro... macros are pro/fat/cal/carb of every meal.. use fitday.com to get these...

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

[RJSTYLEZ]

1. Egg White 8x/ 1 cup oatmeal - 34.8g protein 27.3g carbs 2.8g fat--- 282 cal
2. Chicken/ Broccoli- 64.9g protein 21.2 carbs 23.3 fat-- 548 cal
3. Tuna (canned) - 40.8 protein 0 carb 1.3 fat-- 186 cal
4. Whey shake - 46g protein 6 carb 3 fat-- 220 cal
5. Steak (lean)/sweet potato - 48.5 protein 26.8 carb 25.7 fat-- 543 cal
6. Cottage cheese- 54.3 protein 11 carb 10.6 fat-- 366 total cal
7. Turkey sandwich- 25.9 protein 24.5 carb 6.8 fat-- 269 total cal

Summary: 315.2g protein 116.8g carbs 73.6g fat-- 2413 calories

BMR: 2108
Total calorie: BMR x 1.4= 2951 calories

thanks for all the help

[jamyjamjr]

1. Egg White 8x/ 1 cup oatmeal - 34.8g protein 27.3g carbs 2.8g fat--- 282 cal
2. Chicken/ Broccoli- 64.9g protein 21.2 carbs 23.3 fat-- 548 cal
3. Tuna (canned) - 40.8 protein 0 carb 1.3 fat-- 186 cal
4. Whey shake - 46g protein 6 carb 3 fat-- 220 cal im guessing this a pwo??
5. Steak (lean)/sweet potato - 48.5 protein 26.8 carb 25.7 fat-- 543 cal
6. Cottage cheese- 54.3 protein 11 carb 10.6 fat-- 366 total cal
7. Turkey sandwich- 25.9 protein 24.5 carb 6.8 fat-- 269 total cal
switch places of meal seven and five with each other... lose the sweet potato on meal 5 and add an efa, make your turkey sandwich in meal 7 with white bread or a white bagel
Summary: 315.2g protein 116.8g carbs 73.6g fat-- 2413 calories

BMR: 2108
Total calorie: BMR x 1.4= 2951 calories

thanks for all the help

looks good.. make changes in bold

[Jfew44]

What's up chubbs?

1. Egg White 8x/ 1 cup oatmeal - 34.8g protein 27.3g carbs 2.8g fat--- 282 cal 1 cup of oatmeal has more like 54 carbs so take another look at that, also egg whites have about 4g protein, so your protein macros look low also.
2. Chicken/ Broccoli- 64.9g protein 21.2 carbs 23.3 fat-- 548 cal What kinda chicken you eating, KFC? Get some leaner chicken
3. Tuna (canned) - 40.8 protein 0 carb 1.3 fat-- 186 cal Add in a EFA here
4. Whey shake - 46g protein 6 carb 3 fat-- 220 cal Add some simple sugars (dextrose, WMS, or even some fruit) about 60g worth
5. Steak (lean)/sweet potato - 48.5 protein 26.8 carb 25.7 fat-- 543 cal Steak looks too high in fat but I like the sweet potato after your workout. Make sure this meal is 1 to 1 1/2 hours after your workout
6. Cottage cheese- 54.3 protein 11 carb 10.6 fat-- 366 total cal Switch this with meal 7
7. Turkey sandwich- 25.9 protein 24.5 carb 6.8 fat-- 269 total cal

Summary: 315.2g protein 116.8g carbs 73.6g fat-- 2413 calories

BMR: 2108
Total calorie: BMR x 1.4= 2951 calories

thanks for all the help

In bold. Use fitday.com to check your macros because just by glancing at them they look a little off.

[RJSTYLEZ]

Thanks for all the help guys. So far so good....I've been on the diet for 3 days and feel great (besides a little diarrhea). I will post pictures once I see results.

Thanks again!