My diet....

[streamline89]

stats :

Age: 20

Hieght: 5.8

weight: 182lb

body fat: 11%


My diet>>>> e.g.

Meal 1: cup of oats or 3 whole eggs on whole grain toast.

Meal 2: Protein shake and some fruit eg. 1 apple.

Meal 3: 1 chicken breast, cup of rice and greens like spinach.

Meal 4: Protein shake with a bannana.

Meal 5: Steak and salad or veg.

Meal 6: yogurt or a protein shake.


My goal is to reach 200lb, but i hate gaining to much bf. any suggestions?

I want to reach this weight naturally.

thanks..

this is just an example.. I dont have 3 protein shakes every day. Some times 2 or even 1..

[jamyjamjr]

edit

[Tigershark]

Would be a good idea to throw some macros up too. You can get them at thedailyplate . com

[streamline89]

ok thanks.. i need 1800 calories a day.. i had a look at the daily plate..i start at step one and cant find any matches.. im guessing you need to sign up?

[jamyjamjr]

use fitday.com im sure you mean ur bmr is 1800 calories a day, have u found ur tdee by multiplying by an activity factor??

[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....

[sizerp]

stats :

Age: 20

Hieght: 5.8

weight: 182lb

body fat: 11%


My diet>>>> e.g.

Meal 1: cup of oats or 3 whole eggs on whole grain toast.

Meal 2: Protein shake and some fruit eg. 1 apple.

Meal 3: 1 chicken breast, cup of rice and greens like spinach.

Meal 4: Protein shake with a bannana.

Meal 5: Steak and salad or veg.

Meal 6: yogurt or a protein shake.


My goal is to reach 200lb, but i hate gaining to much bf. any suggestions?

I want to reach this weight naturally.

thanks..

this is just an example.. I dont have 3 protein shakes every day. Some times 2 or even 1..

Based on your stats:

BMR should be somewhere around 3050kcal. Tac on 300-500 additional calories for bulking.

So lets use 3,500kcal as an easy total for the day.

32% protein / 43% carbohydrate / 25% lipid EFA*
(1120 cal.) (1505 cal.) (875 cal.)
280g 376g 97g
~~~~~~~~~~~~~~~~~~~~~~~~~~
6


Meal 1-6:
46g PROTEIN
62g CARBOHYDRATE
16g LIPID

Food choice is yours. ; -)

[streamline89]

thanks for the help...I had a go on fitday.com.today which was just a standard day Iv had a total of 2,700calories.. macros >23%fat, 43% carbs, 34% protein

Meal 1: 2 slice of multi grain 2 slices of avocado with 6 egg whites

Meal 2: 1 chicken breast cup of beans

Meal 3: Protein shake banana.

Meal 4: 6 oz of fish 1 cup of sweet potato

Meal 5: Small beef steak 1 cup broccoli

Meal 6: 1 cup low fat fruit yogurt

Note. im about to have meal 5 !!!

This is basically the foods i have everyday although some days depending on work i would have more protein shakes but iv taken it down 2 one a day atm. also i usually eat brown rice..

how does my diet look?

i think my bodyfat is around 11% but i may be wrong so ill post a pic for you to take a guess..

[streamline89]

wooow i just read your message again sizerp ! and i cant believe i was almost spot on.. guess im doing things write?? honestly thats all the food iv eaten/ eating today..

how do i post pics???

[streamline89]

Im not sure how to put pics on..

[streamline89]

........

[streamline89]

ok worked it out...lol.. this is kinda old but my bf is around the same just by looking...

[streamline89]

............

[streamline89]

Just letting ppl know im 100% natural..

[jamyjamjr]

not bad bud.. i'd put u at 11% bf...

[sizerp]

wooow i just read your message again sizerp ! and i cant believe i was almost spot on.. guess im doing things write?? honestly thats all the food iv eaten/ eating today..

how do i post pics???

Spot on! If you're bulking from 11% don't be afraid to stuff your face. And remember, as you gain lbs., you're going to want to accommodate for the gains, and increase your kcal count! Looking good bro, keep us updated!

[streamline89]

does any one else like avocado with there eggs? i use it instead of butter.. I love it!!

[sizerp]

does any one else like avocado with there eggs? i use it instead of butter.. I love it!!

I love Avocado! Not the big watery ones, the smaller brown ones.

It's like buttah.