Bulking up, no dairy,no gluten

[supragasm]

new thread
http://forums.steroid.com/showthread...26#post4764826

[makod]

cutting or bulking

[supragasm]

the first word in my thread topic is "Bulking"
>Bulking up, no dairy,no gluten

[makod]

my bad. knocked my head bad 2 nights ago still recovering.

[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 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
So you wanna learn how to Diet?
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....

[supragasm]

My girl always measures my body fat % with skin calipers,but she is not here right now

[supragasm]

honestly my diet has been all over the place, i eat super clean some days, and other days like shit,Carls jr, jack in the box, movie popcorn,candy,all kinds of bad food, and let me tell you, eating like shit, makes me feel like shit,and obviously look like shit
and after testing and paying attention I have learned I am lactose intolerant,as well as suffer from celiac disease. So for the last week or so, I have not had any dairy, or gluten

i am usually good for meal 1
2 scoop protein shake
1 tbsp ground flax seed
1/2 raw oats
benefiber
mix w/water
or
2 whole eggs, 4 egg whites
2 slices wheat bread < obviously bad for me
1 tbsp salsa

meal 2
almond butter sandwich,2 slices whole wheat bread< bad<

meal 3
brown rice bowl with chicken or salmon, and veggies

meal 4 PWO
powerade with waxy maze
2 scoops protein shake
1 tbsp ground flax seed
benefiber
water

meal 5
turkey or chicken wrap
whole wheat tortilla < bad

meal 6
1 scoop protein shake w/water
benefiber


>>>So I am looking for a "bulking" diet that does not have dairy or gluten, so I do not feel like shit from it
Unless you think I need to cut first? I feel like a skinny bitch at 6'2, 205lbs

I have been hitting the gym 5,maybe 6 days a week, 3 days of weight training, and the rest are cardio, mixtures of machines, swimming and basketball.i get bored easily with cardio,and i have severe asthma, so i cant too crazy or i will end up like a fish without water. as far as my work, i am self employed. and my line of work does not require much physical activity

[jamyjamjr]

i would say 22%... do the math for the bmr/tdee with this estimate and watch the videos

[supragasm]

i dont think my pix did me any justice,lol. embarassing, so I had to remove them
my girl did a skin caliper test today,she has been doing them on me for years. As well as her athletes,she is a coach,and fully educated in Kinesiology.She is damn good with the skin calipers, of course she is all about the underwater weighing body fat % testing, which is way more accurate than calipers.
Anyways here are the results, I weighed today,198lbs
all were done on the right side of my body
pec/upper chest- 7
right tricep- 12
right bicep- 2
suprailiac(hip)- 4
lower back- 9
subscapular- 10
umbilicus(stomach near navel)- 20
right calf- 8
right upper thigh- 12
=84/198 x 27= 11.45%

[jamyjamjr]

okay, now do the bmr/tdee calcs

[supragasm]

assuming I did this correctly
BMR= 2100
TDEE= 3255

[jamyjamjr]

325g protien
325g carbs
90g fats.. 3410 kcal...

try to build a diet around that...

[supragasm]

thanks! I will post up my diet, once I get it figured out