New guy here

[arttie]

Hey guys how's it going? I just joined this site and by reading up on some of your posts here it,s very clear that I haven't been eating enough to see any gains on my weight let me begin by saying I am 39 5'11 and weigh 145lbs gaining weight for me has been a struggle through out my life I am in perfect health so that's not a concern as to why I haven't gained weight my job keeps me busy always on the run! this past year I have been working out more than I ever have only to see gains go up but drop just as fast I BOUGHT A TUB OF WEIGH PROTEIN 100% GOLD STANDARD ON and I mix glutamine in with creatine Monohydrate I have the protein before my work outs half hour later I have my glutamine and creatine is this a good idea to mix glutamine with a creatine?...thanks arttie oh I was reffered by another forum to talk with you guys on diets

[jamyjamjr]

i think u need to run through my sticky bro...

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 basal 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....

[arttie]

ok looks like I have my homework for the evening thanks alot!!!!

[arttie]

Well jamyjamjr I have been tweaking online on and off this week looking for my new fountain of youth. With all the great information that you gave me to look up what this has done for me was to realize that I seriously was not eating enough food through out the day literally starving, the videos you gave me to watch I listen to them over and over. Today I will have a chance to write down what my BMR and tee levels are and I just love the videos on Nutrition it;s like having my own DIET tech with me I am configuring a new diet with what I've learned, and I am also talking to a Diet tech from the hospital I will write down my old diet and post my new one on here along with my workout training seriously thanks again for your help!! A friend and I were going to start a steriod cycle for we didn't know how to get our weight up but I showed him what you had given me and we both decided not to go the steriod way. I am positive that I will make great gains through out this year and be able too keep them on for it's actually simple foods it's just knowing when to eat them and how to use them at the right time awesome knowledge and thanks so much ....arttie

[jamyjamjr]

at a boy....

post up the diet for tweaking and give me your bmr/tdee...

ill be waiting..