my diet

[countrybhoy]

ok here it is a typical day .


morning .8am ... bowl of muesli skimmed milk
mid morning ... bnanna and apple and orane friut salad
lunch............. tuna salad
arond 2 or so .... 3 eggs . whole ,
dinner 2 chicken breast baked and bocli mixed veg
late dinner abot 8pm baked potato with beans


drinks . all through the day . 2 protien shakes about 5,6 bottles of water
and here is the killer loads diet coke ,


where am i going wrong

[FireGuy]

I see some major problems with this diet right off the top. Before I go there, can you list the amounts of the food you are eating please. What are the macronutrient values of each meal including the protein shakes. Are you doing resistance training and/or cardio?

[countrybhoy]

being honest no i couldnt give you that m8 . ive never understood that macro stuff and yea i do cardio hate but do it . 30-40 mins a 4 days a week


oh sorry im 5 ft 7 and 14 stone i think thats 196 llbs

[FireGuy]

Well if you really want to make some improvements you are going to need to gain a basic understanding of food values. Instead of going over your current diet I would suggest just starting over from scratch.

Looks like you are eating 5 meals a day with a couple protein drinks mixed in.

You can keep that set up but you are going to need to get some proteins, carbs and fat with every meal with the exception of the last one, you may omit carbs there if you like.

More fibrous veggies, less fruit, especially the fruit salad. Doesnt look like you are getting much in the form of starchy carbs until late at night. Reduce the diet coke to half of whatever you are taking in now and bump the cardio to 6 times a week.

Without figuring your exact calorie needs I would start around 2,300-2,500 calories per day and see how your body responds. Aim for around 240 grams of Protein, 240 grams of carbs and around 50 grams of healthy fats a day. That should put you in a decent ratio.

[countrybhoy]

Well if you really want to make some improvements you are going to need to gain a basic understanding of food values. Instead of going over your current diet I would suggest just starting over from scratch.

Looks like you are eating 5 meals a day with a couple protein drinks mixed in.

You can keep that set up but you are going to need to get some proteins, carbs and fat with every meal with the exception of the last one, you may omit carbs there if you like.

More fibrous veggies, less fruit, especially the fruit salad. Doesnt look like you are getting much in the form of starchy carbs until late at night. Reduce the diet coke to half of whatever you are taking in now and bump the cardio to 6 times a week.

Without figuring your exact calorie needs I would start around 2,300-2,500 calories per day and see how your body responds. Aim for around 240 grams of Protein, 240 grams of carbs and around 50 grams of healthy fats a day. That should put you in a decent ratio.

cheers m8 .

[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....