Need some diet advice

**cobranthony** · 06-12-2009, 11:57 PM

I am 31years old. 5'10 175pds. Need a good diet to gain some lean muscle. I used to be 195 of Fat 2 years ago. Then I ate soup and salad for 6 months and went down to 160 which was way to skinny. Thats when I started working out and I am at 175 now...Best shape of my life with a 6 pack with a little fat layer over it. I would like your advice on a good diet. I know I should eat more but again I am afraid of getting fat again. It always goes right to my gut and my face.

Here is my average day:

Wake up 4 eggs and english muffin.
Then a turkey sandwich or Tuna Fish.
Then protien shake.
eat some egg noodles or rice right before the gym so the sizeon doesnt get me sick.
I take super pump right before the gym and then sizeon at the gym.
Then a chicken cutlet
then I snack on home made trail mix (Peanuts cashews pistachios sunflower kernels pineapple banana chips m&ms)
I also make my own beef jerky and turkey jerky to snack on.

sometimes I will change up the chicken cutlet with 2 turkey burgers no bread
or a salmon or tilapia fillet... A steak...I also like imataion crab meat which is made of fish and is high in protien and low in fat and carbs.

I work out 4 to 5 times a week depends on my shedule it is always changing.

any advice would be appreciated.

**Reed** · 06-13-2009, 12:10 AM

Ok here I am buddy lets get this ball on the road

The first big issues is your food selections. We need to change them. Carb sources especially.

Hold up right quick and I'll pull some formulas and give you suggestions. Are goal is to hold on what you have, get your PCT straighten out as outlined in my PM, and possible progress further as I really think this is possible with what you have been eating.

Are you willing to change up your diet?

**Reed** · 06-13-2009, 12:23 AM

Ok first off I want you to watch the videos in this thread:

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

And I don't know if you're able to get a accurate body fat measurement or not so I'll just use the Harris Benedict BMR calculations

BMR: is the amount of energy expended while at rest in a neutrally temperate environment

TDEE: total daily energy expenditure

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Once you do the math, you need to then multiply that number to find out your TDEE, this needs to be generally accurate and if you need to go b/w the numbers

To determine your TDEE, 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

Sample food sources
Protein sources: egg whites, lean red meat, chicken, turkey, fish, whey protein
carbs: sweet potatoes, oats, brown rice, pearled barely, ezekiel bread
fats: fish oil, whole eggs, avocado,

add a apple in the morning, and bananas PWO plus add in a couple cups of veggies through the day in with your meals.

Once you add the numbers together gather the food list together and look on the back of the product or look online to see what the general macros (macros= the amount of cals/protein/carbs/fats) in each product you purchase and attempt to design a diet

http://forums.steroid.com/showthread.php?t=113010 <---- that is a sample diet. However for you I'd have a carb from the list I just gave you in EVERY single meal except the one prior to bed where it would best to have a slower digesting protein like casein protein shakes, red meat, cottage cheese, or really you can add any protein source you'd like as long as you add in some healthy fats such as fish oil prior to sleep to slow digestion

I'm not going to do everything for you, just give the tools and I wanna see how serious you are as this is your diet and you are the one that wants to make the gains.

Put a diet together based on the calculations, put the meals together with the macros for each one and post it. Once you post it I can tweak for you to make it better if it needs to

Good luck

Reed

**cobranthony** · 06-13-2009, 01:24 AM

I hope I did this right... I came up with 1593

I already read that thread earlier today and coppied and pasted that diet onto my desktop...And man that is alot of food! But it definately breaks it down and thats why i saved it.

let me know if I did that math right If Not I will try again... as you can tell im not the brightest apple in the buch. if that is right I will try to put a diet together.

**eatrainrest** · 06-13-2009, 08:43 AM

good stuff reed, OP... that BMR seems wrong, and we need you to show math how you calculated it AND.... we need your current diet's MACROS AND calories... macros are protien carbs and fats in each meal/day.

**Reed** · 06-13-2009, 10:05 PM

Hey buddy my computer is having difficulties and I keep falling in and out of the internet so let some one else help you with this until I can get it worked out.

ETR and JJ are the ones to talk to.

sorry, hopefully it'll be worked out soon

**cobranthony** · 06-15-2009, 01:21 AM

BMR = 66 + ( 6.23 x 175 ) + ( 12.7 x 70 ) - ( 6.8 x 31 )

Men: BMR = 66 + 1090 + 889 - 210 = 1834

I think that is the right #...I worked all weekend so I wasnt able to come on here but I have off the next few days...I will figure out current macros and a better diet and see what you guys think.

**eatrainrest** · 06-15-2009, 10:18 AM

yes but now you have to multiple to calc your TDEE.. and come back with cals/macros

**cobranthony** · 06-15-2009, 08:37 PM

Wake up 4 eggs - Cal 524 Fat 22.4 Carb 30 Protien 52.4
english muffin - Cal 132 Fat 00.9 Carb 26 Protien 5

Turkey Sandwich
Turkey Cal 336 Fat 09.0 Carb 23 Protien 40.5
2 slices Bread Cal 128 Fat 00.9 Carb 24 Protien 4

Tuna Fish Sandwich
Tuna Cal 331 Fat 14.4 Carb 0 Protien 40.2
2 slices Bread Cal 128 Fat 00.9 Carb 24 Protien 4
Mayo Cal 57 Fat 04.9 Carb 3.5 Protien .1

Iso Pure Shake Cal 210 Fat 01.0 Carb 0.0 Protien 50

egg noodles Cal 213 Fat 02.4 Carb 39.7 Protien 7.6
rice Cal 242 Fat 00.4 Carb 53.2 Protien 4.4

super pump Cal 64 Fat 00.0 Carb 16.0 Protien 0
sizeon Cal 125 Fat 00.0 Carb 31.0 Protien 0

chicken cutlet Cal 211 Fat 04.5 Carb 00.0 Protien 17.3

GRAND TOTAL Cal 2701 Fat 61.7 Carb 270.4 Protien 225.5

This is about my daily intake. On tuesdays I go to an all you can eat prime rib place for 13.99 and eat 3 so on that day I am sure its alot different.

**eatrainrest** · 06-15-2009, 09:39 PM

Originally Posted by cobranthony

Wake up 4 eggs - Cal 524 Fat 22.4 Carb 30 Protien 52.4
english muffin - Cal 132 Fat 00.9 Carb 26 Protien 5

Turkey Sandwich
Turkey Cal 336 Fat 09.0 Carb 23 Protien 40.5
2 slices Bread Cal 128 Fat 00.9 Carb 24 Protien 4

Tuna Fish Sandwich
Tuna Cal 331 Fat 14.4 Carb 0 Protien 40.2
2 slices Bread Cal 128 Fat 00.9 Carb 24 Protien 4
Mayo Cal 57 Fat 04.9 Carb 3.5 Protien .1

Iso Pure Shake Cal 210 Fat 01.0 Carb 0.0 Protien 50

egg noodles Cal 213 Fat 02.4 Carb 39.7 Protien 7.6
rice Cal 242 Fat 00.4 Carb 53.2 Protien 4.4

super pump Cal 64 Fat 00.0 Carb 16.0 Protien 0
sizeon Cal 125 Fat 00.0 Carb 31.0 Protien 0

chicken cutlet Cal 211 Fat 04.5 Carb 00.0 Protien 17.3

GRAND TOTAL Cal 2701 Fat 61.7 Carb 270.4 Protien 225.5

This is about my daily intake. On tuesdays I go to an all you can eat prime rib place for 13.99 and eat 3 so on that day I am sure its alot different.

how is that 2700 calories? the diet needs a shitload of work have you watched the vids we advised? if so, come back wiht a proposed diet. according to your BMR and goal, you should add/subtract by 300-500 cals daily. and shoudl be eating different on workout days than non workout days