Diet Help Required

[batistabomb]

Sir
I have given my diet schedule below...but i think its not right can you help me out as i am not experienced much .

Regards

statistics :

weight : 165 lbs

height : 5'10''

age : 21 yrs

Experience : 2 yrs

actually i am from India and doing my engineering(B.E/B.Tech) in Computers and go to college daily so don't have much of non-veg everyday
my diet schedule :

8:00 AM
BANANA SHAKE that has:
4 banana
500 ml milk
1 raw egg
1 scoop ice-cream
1 scoop peanut butter
1 scoop Serious Mass

with the shake i take 3 boiled egg white

12:30 PM

Rice + bread + yogurt + pulses

4:00 PM
Bread + cooked vegetable

5:30 PM

boiled potatoes 1 or 2 not regularly

6:00 PM

GYM

7:30 PM
BANANA SHAKE same as in the morning just instead of 1 scoop of serious mass i add 2 scoops

3 boiled egg whites

9:30 or 10:00 PM

Dinner : bread and some cooked vegetable

11:30 PM

1 glass milk

once or twice..a week i have chicken or mutton

[jamyjamjr]

follow the directions on my sticky bud..

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....

[TractionIssues]

Sir
I have given my diet schedule below...but i think its not right can you help me out as i am not experienced much .

Regards

statistics :

weight : 165 lbs

height : 5'10''

age : 21 yrs

Experience : 2 yrs

actually i am from India and doing my engineering(B.E/B.Tech) in Computers and go to college daily so don't have much of non-veg everyday
my diet schedule :

8:00 AM
BANANA SHAKE that has:
4 banana
500 ml milk
1 raw egg
1 scoop ice-cream
1 scoop peanut butter
1 scoop Serious Mass

Get rid of the Shake, replace with real food.

with the shake i take 3 boiled egg white

This is good but you should stick to egg whites, about 7-10 is good.

12:30 PM

Rice + bread + yogurt + pulses

Get rid of the yogurt, full of sugar. You should have either Rice (Brown) or bread (as long as it is whole wheat) no need for both. What is Pulses? And you need protein in here.

You should also be eating every 2 hours, there should be something between 12:30 and 4:00.

4:00 PM
Bread + cooked vegetable

If you had the rice before, then the bread here is fine, vegetables is fine, just add some protein here, like some lean turkey in your sandwich.

5:30 PM

boiled potatoes 1 or 2 not regularly

Need protein here, and if they are white potatoes, change it for sweet potatos or yams.

6:00 PM

GYM

7:30 PM
BANANA SHAKE same as in the morning just instead of 1 scoop of serious mass i add 2 scoops

This is fine if you are bulking, what are the macros?

3 boiled egg whites

Try not to eat the same thing twice in the same day

9:30 or 10:00 PM

Dinner : bread and some cooked vegetable

Again need protein and dont eat the same thing multiple times a day

11:30 PM

1 glass milk

once or twice..a week i have chicken or mutton

Get rid of the milk, and replace by a slow digestion protein like Beef or Tuna.

You def. need to stick some more protein in there, you will not be able to grow without it, and go to this site www.fitday.com and get the macros of the food you will be eating. Jamy will probably be in here soon and ask you to calculate your BMR.