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Im here in hopes i can find someone to help me out with my diet and exercise program and be there for me to hold me liable. First of all im 6' 1 and weigh 342 lbs. Im not here to get bashed but im definetly open to help and guidance in anyway possible. Im generally a big guy but i have let myself go and its nobodys fault but mine. Im open to anything guys and im getting back into the gym and want to start eating healthy but need HELP!!! Thanks in advance guys.
we dont bash here bro !
ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/read-here-first/323516-so-you-wanna-learn-how-diet.html ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/diet-nutrition/384395-another-way-calculate-bmr.html
Thanks eatrainrest. I will watch these and get back to you but as of now my main goal is to lose some weight and tone up. I know its not gonna happen overnight but it HAS to happen! I was down to 254 in may of 07 and i felt great and that is my long term goal. I really do not know where t start with the diet though. Ive been eating alot of chicken and egg whites for breakfast but i just started yesterday. Im in the process of cutting out all pop and ive stopped eating sweets already. I hope this gives you a better idea and if theres anything i missed ask away.
he gave you those links for a very very very good reason bro....Quote:
Originally Posted by tunafish2407
the info id give you would be pretty much the same thing.. watch the videos... post up what you have been eating and then post up your proposed diet....
here, let's clarify things... why dont you follow all the directions in my sticky since you cant seem to understand that eat is helping you do the same thing i am..
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....
Wow thats alot to take in and i have some homework ahead of myself. I will get all the info you asked for and get a couple pics. I truly appreciate the input and help! I will post all up and hopefully you guys can give me some of your knowledge to guide me. I kno wmy goal will not be reached overnight and it wont be easy but im 110% dedicated. All i need is some guidance and input. Thanks once again guys.
just get at it one step at a time.. there isn't a big diff between my sticky and eats..