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Could somebody please help me with a proper DIET Plan......I am trying to put on Lean Mass......trying to lose a good bit of Stomach Fat as well....I am 191 rite now and atleast 25% body fat @ 5'7-5'8....Trying to get down to 175 and then put on muscle weight from their......Please help me out....:7up:
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/read-here-first/323516-so-you-wanna-learn-how-diet.html
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....
Current diet.....I haven't really been sticking to eating the same thing every day but here goes.....
I have been eating alot of Chicken, Shrimp, Boiled Eggs, Salads, Sushi, Oatmeal, Tuna, Milk, Lots of Water, Fruit, Rice, and Sytha 6 Protein....
When I eat Chicken I take in 2 Breast that are around 22g of Protein a Piece. Some times a few Boiled Eggs with that. Some Times I add a half a bag of Lettuce with that as well.
When I eat Shrimp I eat a bag of frozen Shrimp added into a half a bag of lettuce. The bag of Shrimp is around 2 or 3 servings of about 23g of protein.
Boiled Eggs = 6
Albacore Tuna = 1 pack wrapped in 2 tortillas and 1 slice of cheese. Sometimes make a salad.
Sushi= when i eat sushi I normally take in around 16-18 pieces.
Oatmeal= 3 packs sometimes for breakfast....I miss breakfast alot of the times
Sytha 6= After I workout I use 2 scoops and I make a smoothie with strawberrys.
I normally eat around 4 times a day....but big meals. Last meal I eat is normally around 6 or 7 o'clock.....sometimes I eat a last meal around 9 at night. I havent really been counting my calories or protein in take but i estimate about 1500 calories a day and about 120g to 150g of protein a day.....I know thats not enough calories to really put on mass but I have been trying to cut my fat down and I havent been able to do cardio so thats what I have been limiting myself to.
WORKOUT........
Monday= Chest, Shoulders, Biceps, Triceps.....I do that routine every other day. So Monday, Wednesday, Friday and I take off Sat. and Sun......Haven't really been working out my Back and Legs and I know I really needa start. Starting next week I am going to start a different Routine. Here it is.....
mon- chest, shoulders and tris
tue- back, bis, and traps
wed- legs
thur, same as monday
friday same as tuesday
sat- same as wednesday
and take off Sunday....Also I am on Nitrix and I was stacking it with Cell Mass but I ran out....
Activity= Other than Working Out I am really not to active. I haven't been able to run cuz I twisted my ankle really bad about 2 months ago and it still hasnt healed properly.
I dont belong to a gym right now so I havent been able to get my BF %.....I workout at my house for the time being.....Here's a Link so you can see my Photo and let u get a good estimate.....http://viewmorepics.myspace.com/inde...ageID=60819998
Thanks Alot
22-24%
great infoQuote:
Originally Posted by jamyjamjr
Quote:
Originally Posted by ruggedstunta504
Amazing info thank you so much
Write out everything you eat for a day, including amounts and macros, then total up the macros for the day, once you do that use the formula to calculate your BMR, then multiply by your activity factor and tell us why you used that factor.
btw, 16-18 pieces of sushi is around 3 rolls right, most rolls average 300-600calories and 70g of carbs