Another Diet Assistance

[CJG560]

Hey guys,

Just seeking a little help/input on my diet. I watched all the Milo's videos and they were quite helpful. I am 33 y/o, 190lbs, 19% BF. I am looking to continue to build muscle and improve my BF %. I am not looking to really cut just move into a more acceptable BF % level if that can be done. Below is exactly what I ate yesterday and my calculations of the macros.

I apologize if the formatting is hard to read, I couldn't think of a better way to do it.

07:00:00 AM
Egg Whites 90Cal 0Fat 3Carbs 18Protein
Banana - 118Cal 0Fat 27Carbs 1Protein
LowCarb Red Bull - 10Cal 0Fat 3Carbs 0Protein
BCAA Pills

08:30:00 AM
NitroFusion Protein Shake - 136Cal 2Fat 5Carbs 25Protein

11:00:00 AM
Redline - 0Cal 0Fat 0Carbs 0Protein
Bang! (Creatine) - 48Cal 0Fat 5Carbs 7Protein

11:30:00 AM - Workout

01:00:00 PM
Isopure (Whey PWO) - 160Cal 0Fat 0Carbs 50Protein
BCAA Pills

01:30:00 PM
Beef Filet - 406Cal 15Fat 0Carbs 64Protein
Broccoli - 108Cal 1Fat 24Carbs 4Protein

02:30:00 PM
Dates - 120Cal 0Fat 31Carbs 1Protein

05:00:00 PM
Casein Shake - 120Cal 1Fat 3Carbs 24Protein

07:00:00 PM
Soy Burger -200Cal 2Fat 16Carbs 32Protein

08:00:00 PM
BCAA Pills

09:00:00 PM
Beef Filet -406Cal 15Fat 0Carbs 64Protein
Broccoli - 54Cal 0.5Fat 12Carbs 2Protein
Asparagus - 13Cal 0Fat 2Carbs 1Protein

10:30:00 PM
Pea Protein - 105Cal 0Fat 1Carbs 25Protein
BCAA Pills

TOTAL 2094Cal 36.5Fat 132Carbs 318Protein

Also, I do my standard splits workout and follow up my weight routine with cardio, is that the correct way to do it (i.e. weight followed by cardio as opposed to the other way around).

Thanks and let me know if I left out any info necessary.

[eatrainrest]

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

show calcs with both methods.. too low cals bro

it shuld be diff on workout days than non workout days (cals)

[CJG560]

Thanks for input. The below is for a workout day, I guess if it is a non-workout day then I should drop the calories to match the reduced calories burned.

Method 1 -workout day
BMR = 66 + ( 6.23 x 190 ) + ( 12.7 x 70 ) - ( 6.8 x 33) = 1914.3Cal

My activity level equates to moderatetely active (so 1.55 multiplier)

Therefore my BMR according to this method is 2967cal.

Method 2 - workout day
190 x .19= 36.1lbs (fat weight)

190 (weight)- 36.1 (fat weight)=153.9(lean weight)

lean weight (153.9) x 13= 2,000.7 (BMR)

2,000.7 + 700(best estimate of cals used in workout includes my hour cardio with weights)=2700.7.

Depending on what one above is more accurate, I am about 700-900 calories light. What is best way to up cals without up'ing carbs? I can consume more meat but not sure if that is best.

Method 1 - non workout day
BMR = 66 + ( 6.23 x 190 ) + ( 12.7 x 70 ) - ( 6.8 x 33) = 1914.3Cal

(so 1.2 multiplier)

Therefore my BMR according to this method is 2297.16cal.

Method 2 - non workout day
190 x .19= 36.1lbs (fat weight)

190 (weight)- 36.1 (fat weight)=153.9(lean weight)

lean weight (153.9) x 13= 2,000.7 (BMR)

2,000.7 + 0(I assume 0 is best estimate for non workout days)=2,000.7.

I guess looking at this what I ate yesterday on a workout day is a good example for a non workout day. Just a little confused on how to up calories on a workout day without killing my carbs.

[eatrainrest]

well you have to play off your current numbers because introducing 7-900 cals daily will just put on rapid fat weight. but id replace the lost carbs with EFA's

[CJG560]

Thanks eat. Do you have an opinion on whether EFA's from fish are that much better than EFA's from flax?

I understand that plant sources contain neither eicosapentaenoic acid (EPA) nor docosahexaenoic acid (DHA). The human body can convert α-linolenic acid (ALA) to EPA and subsequently DHA. This however requires more metabolic work, which is thought to be the reason that the absorption of essential fatty acids is much greater from animal rather than plant sources.

But since I am trying to lose some %BF more metabolic work seems like a good thing.

[eatrainrest]

Thanks eat. Do you have an opinion on whether EFA's from fish are that much better than EFA's from flax?



I understand that plant sources contain neither eicosapentaenoic acid (EPA) nor docosahexaenoic acid (DHA). The human body can convert α-linolenic acid (ALA) to EPA and subsequently DHA. This however requires more metabolic work, which is thought to be the reason that the absorption of essential fatty acids is much greater from animal rather than plant sources.
flax is poor at converting as you already know. take advantage of 3 and 6 fatt acids from fish oil, olives, nuts. rotate them as well. i take in almond/walnuit/EVO/and fish oils daily

But since I am trying to lose some %BF more metabolic work seems like a good thing.

bold