Help with a European lifestyle diet

[HarryInternational]

Hey Guys...

This is the first time I’ve been hitting the gym regularly for the past 6 months….never really did much in the gym prior to that...so I’m not only fairly new to this working out thing…I’m definitely new to this diet thing. Last year I lived in Paris and when I moved to Barcelona and realized I’d have to be in a swim suit most of the year, and worse that I’d been eating French food and tonsssss of cheese for the past year…I was let’s say in less than desirable shape. Coupled with the fact that gyms in Paris are like 200 American a year…and that’s starting…and they’re few and far between….this whole working out thing hasn’t caught on in Europe anywhere near where it is in America....and it's actually really hard to find low fat foods out here...

Either way…like I said I’ve been working out for that past 5 or 6 months or so…no strict diet by any means…I still eat out maybe 4 or 5 times a week…I go out just about every night which means when I’m getting home at 6am…I haven’t eaten in 6 hours at least which I know is terrible

So here it is…I know that I shouldn’t be eating all that pasta….I LOVE pasta…and after watching the videos and reading everything I could on the boards…it says that I can have carbs right when I get up and after my workout…so I try and keep the pasta to those times…..



My Diet Food Calories Protein Carbs Fat


8:00 AM
1/3 Bag Noodles 217 8 40 3
Bolognese Sauce 240 25 24 7


10:00 AM
2 Cans Tuna 161 29 0 1.5


GYM

12:00 PM
Protein Shake 204 38 7 2
Milk 87 8 15 1
2 Bananas 150 2 35 1


12:30 PM
1/3 Bag Noodles 217 8 40 3
Some Chicken Dish 300 30 10 15


3:15 AM Protein Shake 204 38 7 2
Milk 87 8 15 1
2 Bananas 150 2 35 1


7:00 PM
Chicken Dish 300 30 10 15


10:00 PM
100g Turkey 62 12 3 1
Glass of Milk 70 6 10 1


Totals 2449 244 251 54.5



That's about as best i can figure out...i might have some peanuts here and there...and grab some tapas throughout the day when i'm with friends so i'm sure the calories are probably about 200 - 400 higher or so...depending on the day that is (excluding alcohol)

Not sure what my body fat is….i’m guessing 15% I’ll put pictures up and maybe you guys could help…my gym doesn’t have those caliper things…neither does any store I’ve found out here…or even another gym that I tried…so either way

I’m 6 feet
29 Years Old
78.2kg
15% Body Fat (??)

BMR 1805

TDEE 2798

Goals....Well for starters (short term) I'd love to be able to get a 6pack going considering i'm at the beach just about every day...after that....I'd loveeee to get up to the 200lb range...10% bf...and while I know that's probably years away...I plan on being here for a little while


Not sure if this has anything to do with anything but….go to the gym 5 times a week

M – Chest
T – Back
W – Legs
Th – Arms
F – Shoulders

I do a half hour of cardio after I work out…just walk up a 10% incline treadmill at about 6 or 7 km/h

I also walk around a lot…usually go for an hour or 2 walk on the beach right after I have my first meal…then after I work out and eat my 2nd meal I usually go out around town…meet friends have some wine (I know, I know…100 cal a glass) Got to work around 3…after I’m done I go out again…sure I do a good 3 or 4 hours of walking a day…and I go out most every night where I try and limit myself in alcohol….but largely depends on how good the parties are…and especially what girls I happen to meet that night http://forums.steroid.com/images/smilies/new/bbiwin.gif

as per my pix....yea yea...i know...everyone wishes they had their arms as big as mine lol lol....ahhh the joys of being an ectomorph

[HarryInternational]

bump bump....help anyone?

[jamyjamjr]

yea i gotcha..

your diet needs to be trashed.. we have to start new..

im not gonna feed you a diet.. you need to figure one out on your own..

what i will feed u is all the info your gonna need..

run through my sticky...


Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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....