Diet Help

[CrazyHorse13]

Im about to do a cutting cycle of epistane/H-drol/Milk Th/Nolva...(Protein Optimum Nutrition pro-complex) Powder)..How do I find out the calories for this food...and how do I find out how many caliories I need to eat....Im 5'8 160 19%bf.....


Meal 1
1 scoop protien powder
6 eggs, 2whole- 4whites
1 cup black coffe(contains caffine which stimulate wheight loss)
1/2 cup oatmeal
1 piece whole wheat toast
Meal 2
1 Chicken breast
Some mustard(natural thermogenic which means it burns fat)
whole wheat pasta with a small amount of italian dressing
a handfull of almonds
Meal 3
1 piece of fish
1 cup brown rice
1 tbsp of NATURAL peanut butter
Meal 4
8oz. lean steak
1 medium sweet potatoe
a salad with light dressing ( try sticking to italian dressing as it contains good fats)
Meal 5( pre-workout)
1 cup of coffer or tea(in addition to buring fat caffine also speed up metabolism giving us energy)
1 scoop protien powder
Meal 6(post-workout)
1 scoop protien powder
1/2 cup black beans
1 low fat yogurt

[jamyjamjr]

fitday. com

[CrazyHorse13]

thanks

[CrazyHorse13]

OK I did it...I think for a cutting cycle its way to much.....

Total -

Cals.3,865
Fat. 111.0
Carbs270.1
Protein. 431.2

[CrazyHorse13]

Ok well here is the macros...thanks for all the help guys

Im about to do a cutting cycle of epistane/H-drol/Milk Th/Nolva...(Protein Optimum Nutrition pro-complex) Powder)..How do I find out the calories for this food...and how do I find out how many caliories I need to eat....Im 5'8 160 19%bf.....


Meal 1 Cals. Fats Carbs Prot
1 scoop protien powder 68 0.2 1.0 14.3
6 eggs, 2whole- 4whites 117 3.1 16.3 6.1
1 cup black coffe 2 0.0 0.0 0.2
1/2 cup oatmeal 117 3.1 16.3 6.1
2 piece whole wheat toast 177 2.4 29.7 9.4
Meal 2
1 Chicken breast 264 10.4 0.0 39.9
Some mustard
whole wheat pasta 173 0.8 36.9 7.4
a handfull of almonds 412 36.5 13.3 15.2
Meal 3
1 can of Tuna 194 1.4 0.0 42.6
1 cup brown rice 218 1.6 45.8 4.5
1 tbsp PB 94 6.1 6.4 4.7
Meal 4
8oz. lean steak 425 15.0 0.0 67.7
1 medium sweet potatoe 198 3.9 38.3 3.7
a salad (small)
Meal 5( pre-workout)
1 cup of coffee 2 0.0 0.0 0.2
1 scoop protien powder 270 0.5 0.0 60.0
Meal 6(post-workout)
1 scoop protien powder 270 0.5 0.0 60.0
1/2 cup black beans 156 7.4 17.1 5.9
1 low fat yogurt 124 1.4 23.3 5.0

OK well this is a plan someone laid out for me to do a cutting diet on...what do you all think..

[jamyjamjr]

Ok well here is the macros...thanks for all the help guys

Originally Posted by CrazyHorse13
Im about to do a cutting " href="http://www.steroid .com/diet.php">diet on...what do you all think..




go ahead and make the changes and redo your macros for final revision..

whats your bmr/tdee??

[jamyjamjr]

Im about to do a cutting cycle of epistane/H-drol/Milk Th/Nolva...(Protein Optimum Nutrition pro-complex) Powder)..How do I find out the calories for this food...and how do I find out how many caliories I need to eat....Im 5'8 160 19%bf.....


Meal 1
1 scoop protien powder
omit
6 eggs, 2whole- 4whites up egg whites to 8
1 cup black coffe(contains caffine which stimulate wheight loss)
1/2 cup oatmeal
1 piece whole wheat toast omit wheat toast double up on the oatmeal... is this natural oats?? not the processed shit right??
Meal 2
1 Chicken breast
Some mustard(natural thermogenic which means it burns fat)
whole wheat pasta with a small amount of italian dressing
a handfull of almonds omit
Meal 3
1 piece of fish
1 cup brown rice
1 tbsp of NATURAL peanut butter omit
Meal 4
8oz. lean steak make this steak a part of your last meal.. so do another lean meat here other then beef
1 medium sweet potatoe
a salad with light dressing ( try sticking to italian dressing as it contains good fats)
Meal 5( pre-workout)
1 cup of coffer or tea(in addition to buring fat caffine also speed up metabolism giving us energy)
1 scoop protien powder
Meal 6(post-workout)
1 scoop protien powder
1/2 cup black beans
1 low fat yogurt

omit beans and yogurt add a semi simple carb.. white bagel,rice, pasta

add your steak 1 hr after your shake, u can also do an efa here....

[CrazyHorse13]

Meal 1

8 eggs whites 137 0.4 1.9 28.7
1 cup black coffe 2 0.0 0.0 0.2
1 cup oatmeal 235 6.3 32.7 12.3

Meal 2
1 Chicken breast 264 10.4 0.0 39.9
Some mustard
whole wheat pasta 173 0.8 36.9 7.4

Meal 3
1 can of tuna 194 1.4 0.0 42.6
1 cup brown rice 218 1.6 45.8 4.5

Meal 4
Can of Tuna/Chicken breast 194 1.4 0.0 42.6
1 medium sweet potatoe 198 3.9 38.3 3.7
a salad with light dressing 9 0.1 1.8 0.8

Meal 5( pre-workout)
No-Explode 25 0.0 6.0 0.0
1 scoop protien powder 270 0.5 0.0 60.0

Meal 6(post-workout)
1 scoop protien powder 270 0.5 0.0 60.0
1 cup of whole wheat pasta 173 0.8 36.9 7.4
8 oz Steak 425 15.0 0.0 67.7

Here are the new macros......How do I find my BMR and TDEE.....the cycle is epistane and H-Drol

[CrazyHorse13]

OK well here is what my calculations came up with...I may be wrong.....
BMR-1642.46
TDEE- 2627

[CrazyHorse13]

Cals - 2,991
Fats - 45.4
Carbs -201.0
Protein -420.5

Here are the totals for the diet

[CrazyHorse13]

My goal is to burn off fat while gaining lean muscle

[jamyjamjr]

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

[jamyjamjr]

Meal 1

8 eggs whites 137 0.4 1.9 28.7
1 cup black coffe 2 0.0 0.0 0.2
1 cup oatmeal 235 6.3 32.7 12.3

Meal 2
1 Chicken breast 264 10.4 0.0 39.9
Some mustard
whole wheat pasta 173 0.8 36.9 7.4

Meal 3
1 can of tuna 194 1.4 0.0 42.6
1 cup brown rice 218 1.6 45.8 4.5

Meal 4
Can of Tuna/Chicken breast 194 1.4 0.0 42.6
1 medium sweet potatoe 198 3.9 38.3 3.7
a salad with light dressing 9 0.1 1.8 0.8

Meal 5( pre-workout)
No-Explode 25 0.0 6.0 0.0
1 scoop protien powder 270 0.5 0.0 60.0

Meal 6(post-workout)
1 scoop protien powder 270 0.5 0.0 60.0
put an hour between your pwo shake and your next meal...
so if you have your shake at 8 lets say, eat your meal at 9
1 cup of whole wheat pasta 173 0.8 36.9 7.4
8 oz Steak 425 15.0 0.0 67.7



Here are the new macros......How do I find my BMR and TDEE.....the cycle is epistane and H-Drol

bold..

[CrazyHorse13]

Yeah I did followed your info..about the tdee and bmr and those were what I came up with

Bold huh....why do you say that...oh and thanks for ther help