Need good diet advice

[blondey1234]

I am 24 yrs okd im 5ft10 and weigh 245 pounds, i am currently weight trainning and have been for the last 12 months or so i have i dont really have an exact diet plan really just eating plenty of protein and fruit and veg and all things like that but i just can seem to shift the little excess fat i have i want to be ripped but just seem to be stuck i need help, i have contemplated steroids but will sort my diet out before i go down that route, can anyone help with advice on what type of things to eat and meal plans etc.

[ninesecz]

came over form the Steroid board to give you a hand so shoot away with the ???'s!
I will tell you before we start as I said in the other forum.. Steroids are not the answer.. you are going to need a nice diet restructuring and some serious cardio..
Lay out for me what you each each day as far as doing it like this

Meal #1
food you eat and amount Cals/Fat in g/ Carbs in g/ Protein in g

Meal 2

meal 3

Meal 4

Do all your meals with macros like I have layed out so we can see how much you are taking in as far as cals fats , carbs, protein goes! without doing this I will never know how to help you!

[blondey1234]

thanks for poppin down im not sure about how many calories and grams of fat etc but i can give you a breakdown of what i eat,

#meal 1 just regular cereal with fulll fat milk
#walk my dogs about a mile
#training 1-2 hours
# meal2 beans or something high in protein after training
#walk the dogs another mile
#meal 3 potatoes ie chips mash etc with meat fish chicken steak etc
#bed
is that any help to you?
what i could really do with is a weekly meal plan or something.

[ninesecz]

Okay you for sure nedd a complete diet makeover... for one right there in your 1st meal! whole milk is a lot thicker and slower digesting than skim milk which is all I will use! on top of it on your cereal that is probably around 12-15 extra grams of fat right there you could do away with!
I see this with all your meals! A "blanced diet" is not just as simple as the meals all added up for the day having the right stuff in them, each meal you eat throughout the day should be "balanced" also... if they are not your body shocks it self all day long! You want the same amount of nutrients or close to it in every meal because your ody will get used to this and become very efficient at burning the calories and nutrients in these meals!
The trick is more smaller meals throughout the day. Myslef anf most of guys heavy into working out or being in shape will try to eat 7meals a day and each one will be almost the same amount of nutrients... for instance.. i try and eat about every 2.5 hours all day long... I try and get about 400-650calories in each meal depending on when the meal is.. So basically I balance each meal so they are divided up withabout 1/7th of the protein I need each meal, and 1/7yh of the carbs and so on and so on! On top of it if you are not burning enough fat compared to what you are taking in you are never going to get rid of that extra! Basically the normal body will use about 12-15% of your calories from fat.. so basically your diet has to only have enough fat after that for how fat you want to be... for instance you burn 15%fat if you take in a total of 30% fat you after time, will end up being around 12-15%BF... if you eat 45% from fat (which most do!) you will be 25-30%BF!

[ninesecz]

Also you really need some good intense cardio... I mean walking your dogs is great exercise but is your rate really getting up to and staying at 65-70% of your max hear rate the whole time? probably not! Most people looking to burn bodyfat will use a stationary bike or treadmill because they do not have to worry about distractions (stopping to pick uo poop, slowing down so they can sniff) trust me I had 2 dogs in Vegas and no matter how obedient they were, I could not get them to go for 30-45min. straight without jumping or barking or pulling me! face it they are dogs( I love mine more than anything!) That is why when I cardio, I ride a stationary bike for 30-60monutes a day and keep my heart rate right at 130 (that is 73% of my max HR) By doin gthis you burn that extra it of belly fat etc. etc... in can be done without if you eat a clean diet EVERYDAY and never cheat, over the course of 6-12 months it will slowly slowly go away and you will become leaner and leaner. but most use the treadmill or bike

[blondey1234]

i see where im going wrong then is there anything else instead of skimmed milk i cant really stand the stuff, so basically what i need to do is eat little but often and have a little of each thing ie protein carbs fat in each meal? where could i get a meal plan from to help me sort this out?

[blondey1234]

Also you really need some good intense cardio... I mean walking your dogs is great exercise but is your rate really getting up to and staying at 65-70% of your max hear rate the whole time? probably not! Most people looking to burn bodyfat will use a stationary bike or treadmill because they do not have to worry about distractions (stopping to pick uo poop, slowing down so they can sniff) trust me I had 2 dogs in Vegas and no matter how obedient they were, I could not get them to go for 30-45min. straight without jumping or barking or pulling me! face it they are dogs( I love mine more than anything!) That is why when I cardio, I ride a stationary bike for 30-60monutes a day and keep my heart rate right at 130 (that is 73% of my max HR) By doin gthis you burn that extra it of belly fat etc. etc... in can be done without if you eat a clean diet EVERYDAY and never cheat, over the course of 6-12 months it will slowly slowly go away and you will become leaner and leaner. but most use the treadmill or bike

my friend who i train with has just bought a static running machine so i will use that as a warm up before training each day,

[ninesecz]

It is honestly the most difficult part of the entire "being in shape" thing it took me years of research and studying to get my diet where I know what is going to work and when! takes a long time to find out what foods work for you and what doesnt! I eneded up losing $500 bucks in order to realize this type of diet worked... the Dietician at the gym said I will make you a meal plan and you stick to it for 10 weeks.. at the end of that 10 weeks it did not work you owe me nothing.. If it Did you pay me my fee X 2.. So I took the bet figuring I could prove him wrong! Did not work went from 3 meals a day to 7 a day and lost 6% BF in 10 weeks! have not looked back since..
I can not even taste the difference between skim and whole but if you can,.. start out with 2% and then go to 1% then to skim and slowly convert... there is no charts like I said but i will post my diet for you.. remember I am 270# and 14%BF and this is my "on cycle" bulking diet" so do not try and copy this but it will show you how I spread out my meals and at what times I eat and how much! as i said I think getting some real cardio in is going to be your biggest asset.. good luck

[ninesecz]

here is my diet.... Remember DO NOT FOLLOW HIS IT IS TOO MUCH FOR THE NORMAL PERSON!!!


Meal #1 (8:00-9:00am)
½ Lean Body Breakfast Shake (blueberries & Cream)
4 Egg Whites
.75 scoop protein powder 376cal / 1.5fat / 19carb / 48pr

Meal # 2 (10:30am)
1 Cup of Plain Oatmeal with Brown Sugar
375cal / 6fat / 70carb / 10pr

Meal # 3 (1:00pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t bel it’s not butter spr.
535cal / 19fat / 45carb / 55pr

Meal # 4 (3:30pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t believe it’s not butter spr.
(no more than 15-20 spritzes)
535cal / 19fat / 45carb / 55pr


Meal # 5 (6:00-6:45pm) Pre Workout Shake
½ Scoop protein Powder
4 Large Egg whites
1 Cup Fat Free Milk
1 Cup Natural Orange Juice
380cals / 3fat / 47carb / 39pr

Meal # 6 (9:45pm) Post Workout Shake
1 Scoop protein powder
4 large Egg Whites
1 Cup Fat Free Milk
1.5 Cup Natural Orange juice
5 grams of Creatine Monohydrate
440cals / 3fat / 63carb / 49pr

Bedtime Snack (12:00)
2 ¼ Cups Special K Protein Plus Cereal
1 Cup Fat Free Milk
390cal / 9fat / 42carb / 38pr


TOTALS: 3080Calories / 63g Fat / 331g Carbs / 294g Protein

[blondey1234]

that would be great i can check out your plan and tweek it for me, i really appreciate all of your help with this, there is so many people out there saying do this and so that to loose it but none of them actually give you a rough guideline.

[blondey1234]

here is my diet.... Remember DO NOT FOLLOW HIS IT IS TOO MUCH FOR THE NORMAL PERSON!!!


Meal #1 (8:00-9:00am)
½ Lean Body Breakfast Shake (blueberries & Cream)
4 Egg Whites
.75 scoop protein powder 376cal / 1.5fat / 19carb / 48pr

Meal # 2 (10:30am)
1 Cup of Plain Oatmeal with Brown Sugar
375cal / 6fat / 70carb / 10pr

Meal # 3 (1:00pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t bel it’s not butter spr.
535cal / 19fat / 45carb / 55pr

Meal # 4 (3:30pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t believe it’s not butter spr.
(no more than 15-20 spritzes)
535cal / 19fat / 45carb / 55pr


Meal # 5 (6:00-6:45pm) Pre Workout Shake
½ Scoop protein Powder
4 Large Egg whites
1 Cup Fat Free Milk
1 Cup Natural Orange Juice
380cals / 3fat / 47carb / 39pr

Meal # 6 (9:45pm) Post Workout Shake
1 Scoop protein powder
4 large Egg Whites
1 Cup Fat Free Milk
1.5 Cup Natural Orange juice
5 grams of Creatine Monohydrate
440cals / 3fat / 63carb / 49pr

Bedtime Snack (12:00)
2 ¼ Cups Special K Protein Plus Cereal
1 Cup Fat Free Milk
390cal / 9fat / 42carb / 38pr


TOTALS: 3080Calories / 63g Fat / 331g Carbs / 294g Protein

so would you recomend i look into supplement shakes or anything like that?

[jamyjamjr]

here is my diet.... Remember DO NOT FOLLOW HIS IT IS TOO MUCH FOR THE NORMAL PERSON!!!


Meal #1 (8:00-9:00am)
½ Lean Body Breakfast Shake (blueberries & Cream)
4 Egg Whites
.75 scoop protein powder 376cal / 1.5fat / 19carb / 48pr

Meal # 2 (10:30am)
1 Cup of Plain Oatmeal with Brown Sugar
375cal / 6fat / 70carb / 10pr

Meal # 3 (1:00pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t bel it’s not butter spr.
535cal / 19fat / 45carb / 55pr

Meal # 4 (3:30pm)
8 oz 95% lean Ground beef
1 Cup white Rice
‘I can’t believe it’s not butter spr.
(no more than 15-20 spritzes)
535cal / 19fat / 45carb / 55pr


Meal # 5 (6:00-6:45pm) Pre Workout Shake
½ Scoop protein Powder
4 Large Egg whites
1 Cup Fat Free Milk
1 Cup Natural Orange Juice
380cals / 3fat / 47carb / 39pr

Meal # 6 (9:45pm) Post Workout Shake
1 Scoop protein powder
4 large Egg Whites
1 Cup Fat Free Milk
1.5 Cup Natural Orange juice
5 grams of Creatine Monohydrate
440cals / 3fat / 63carb / 49pr

Bedtime Snack (12:00)
2 ¼ Cups Special K Protein Plus Cereal
1 Cup Fat Free Milk
390cal / 9fat / 42carb / 38pr


TOTALS: 3080Calories / 63g Fat / 331g Carbs / 294g Protein

not bad... a coupla places where simple sugars are placed that i believe shouldn't be tehre... bedtime snack should be changed.. lose the OJ and switch to brown rice and it kinda looks my diet ...

just my 2 cents.. lol

[blondey1234]

Cheers two cents is two cents every little helps lol

[jamyjamjr]

i dont wanna step on ninsecz toes.. but your bmt/tdee would be very helpful in this situation...

[blondey1234]

i dont wanna step on ninsecz toes.. but your bmt/tdee would be very helpful in this situation...

what is bmt/tdee?

[jamyjamjr]

bmr

370 + (21.6 x lean body mass in kg) you would need an accurate body fat estimate

[stevey_6t9]

ninesecz my diet shreds yours

[blondey1234]

all this bmt/tdee/bmr is confusing me is there any simpler explination of it or somewhere i can go to get it done for me?

[jamyjamjr]

here's my sticky.. this should help


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....

[blondey1234]

thats more like it thanks for the english lol i will pop down to a gym near me and see if they can help me with bf and all the rest, i will post my diet up as soon as i work out the amounts of fat cal and pro will post it soon for u to look at.

[FireGuy]

[QUOTE=ninesecz;4848666]Okay you for sure nedd a complete diet makeover... for one right there in your 1st meal! whole milk is a lot thicker and slower digesting than skim milk which is all I will use! on top of it on your cereal that is probably around 12-15 extra grams of fat right there you could do away with!
I see this with all your meals! A "blanced diet" is not just as simple as the meals all added up for the day having the right stuff in them, each meal you eat throughout the day should be "balanced" also... if they are not your body shocks it self all day long! You want the same amount of nutrients or close to it in every meal because your ody will get used to this and become very efficient at burning the calories and nutrients in these meals!
The trick is more smaller meals throughout the day. Myslef anf most of guys heavy into working out or being in shape will try to eat 7meals a day and each one will be almost the same amount of nutrients... for instance.. i try and eat about every 2.5 hours all day long... I try and get about 400-650calories in each meal depending on when the meal is.. So basically I balance each meal so they are divided up withabout 1/7th of the protein I need each meal, and 1/7yh of the carbs and so on and so on! On top of it if you are not burning enough fat compared to what you are taking in you are never going to get rid of that extra! Basically the normal body will use about 12-15% of your calories from fat.. so basically your diet has to only have enough fat after that for how fat you want to be... for instance you burn 15%fat if you take in a total of 30% fat you after time, will end up being around 12-15%BF... if you eat 45% from fat (which most do!) you will be 25-30%BF![/QUOTE]

I do not agree with this formula whatsoever. If it were true every competitor following a keto diet would still be 25% bf and those using a 40-40-20 breakdown would all be 5-7% bf. Not sure where you got this info from but it is completely false.

[jamyjamjr]

[QUOTE=FireGuy1;4851163]

Okay you for sure nedd a complete diet makeover... for one right there in your 1st meal! whole milk is a lot thicker and slower digesting than skim milk which is all I will use! on top of it on your cereal that is probably around 12-15 extra grams of fat right there you could do away with!
I see this with all your meals! A "blanced diet" is not just as simple as the meals all added up for the day having the right stuff in them, each meal you eat throughout the day should be "balanced" also... if they are not your body shocks it self all day long! You want the same amount of nutrients or close to it in every meal because your ody will get used to this and become very efficient at burning the calories and nutrients in these meals!
The trick is more smaller meals throughout the day. Myslef anf most of guys heavy into working out or being in shape will try to eat 7meals a day and each one will be almost the same amount of nutrients... for instance.. i try and eat about every 2.5 hours all day long... I try and get about 400-650calories in each meal depending on when the meal is.. So basically I balance each meal so they are divided up withabout 1/7th of the protein I need each meal, and 1/7yh of the carbs and so on and so on! On top of it if you are not burning enough fat compared to what you are taking in you are never going to get rid of that extra! Basically the normal body will use about 12-15% of your calories from fat.. so basically your diet has to only have enough fat after that for how fat you want to be... for instance you burn 15%fat if you take in a total of 30% fat you after time, will end up being around 12-15%BF... if you eat 45% from fat (which most do!) you will be 25-30%BF![/QUOTE]

I do not agree with this formula whatsoever. If it were true every competitor following a keto diet would still be 25% bf and those using a 40-40-20 breakdown would all be 5-7% bf. Not sure where you got this info from but it is completely false.

im gonna have to agree with fire here.. i just didn't wanna step on toes..

[blondey1234]

ok then so what do i do then to work ou bf and all that?

[jamyjamjr]

first do everything iv asked of you in the sticky i posted..