New to dieting and want what works!

[KidCastro]

Hi guys,

New to the forum and been reading into other threads here but none actually relate to a newbie like me. I find it hard to understand.

I am 5,9 and weigh about 85kg living in Sydney Australia.

Would like to bring out the abs that used to be around when I was 75Kg and not lose muscle.

I know you guys dont like spoon feeding... peeps like me but I am really clueless but will do what you tell me.

This was my diet before and Ive been told its not right.

Breakfast @ 7:00 AM

Skim milk and cereal

Lunch between 11:00 AM and 12:00 AM
Tuna or chicken in a brown wholemeal roll
+ fruit, like banana apple
+ drink water or juice with that roll

Dinner between 6:00 PM and 7:30 PM
Normally 200gram steak with salad
+ water or juice
or Chicken breast with salad

Training
I train after work and have my protein shake before commencement.
* Note I did not train when I was on this diet before and lost alot of weight. I was hoping that with weight training, I could lose the fat and keep the muscle.

If I am hungry after this time, I would eat some fruit..

* this was hard for me in the first week but later on, it was ok.

Went from being 88Kg to being 76Kg but had very skinny arms because I did not train but my abs were back again.

Can you help me?

[jamyjamjr]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basic metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[RJSTYLEZ]

split your diet into 7-8 small meals. This will increase your metabolism and allow amino acids to flush your body throughout the day. Also you need to throw some type of protein in for breakfast because cereal and milk is not going to cut it. You need protein early! Get some eggwhites in your breakfast.