Help with bf% and diet choices (pic included)

[eglassman88]

Hi everyone im new to the site and i've really been reading up on everything and watching all the diet videos etc etc.. I just wanted to know your opinions on if i should bulk or cut and i know it says you wont gain much bf on a clean bulk but could i still bulk if i were doing more cardio say 5-6 days a week? Thanks for all your help in advance its greatly appreciated

[grinchinit]

id say bulk. post all your stats goals workout routine and current diet (with macros pref) and someone is sure to help you man..

[Gaspari1255]

youre a skinny fat guy, lol. no offense but true. Bulk. If you cut, there will pretty much be no muscle to show.

[eglassman88]

Well im currently cutting but i think im gonna go with the bulk. Im not sure of my bf% but im about 6'1 178lbs..workout out is mon chest tues legs wed off thur back fri shoulders sun arms

[eglassman88]

Im not sure of macros but its tough because i work 12 hr shifts 7pm to 7 am so right now i wake up at 12 and do 45 mins cardio.

Meal 1- 1pm 1/2 cup oatmeal/chicken breast

workout/30 mins cardio

Pwo- shake w/ dextrose

Meal 2- 3:50pm tuna/fish oil

Meal 3- 6:40pm 1/2 cup oats/spinach/tuna or chicken

Meal 4- 9:30 pm chicken or tuna/spinach or broccoli

Meal 5- 12:20pm chicken or tuna/fish oil

Meal 6- 3:10am chicken or tuna/fish oil

sorry i dont have macros

[eglassman88]

oh and as far as goals id like to have better bigger arms and chest but also maintain my abs the picture is about 3 weeks old ive cut down my stomach fat alot. Im just nervous to lose the abs ive been working towards if i bulk.

[eglassman88]

and also my bmr=1962.32 and my tdee=2698.19

[jamyjamjr]

what do you do for a living..

[HustlerBrah]

your bodyfat isn't all that high to be honest..

cleanbulk !

[amcon]

youre a skinny fat guy, lol. no offense but true. Bulk. If you cut, there will pretty much be no muscle to show.

om gosh ****** your make me laugh...

[amcon]

14 % but seems to have too much weight areound you tummy(i can say tummy cuz i have 4 children)

[eglassman88]

Haha yeah i know thats what i was focusing on but im a police officer jamy and as of now i do cardio 45 mins every morning on empty stomach at my target hr and on workout days i do 20 mins after workout.

[killface]

I'd hardly call you skinny-fat.

You could probably put on some weight and stay relatively lean once you get your diet straight, imo.

[jamyjamjr]

Haha yeah i know thats what i was focusing on but im a police officer jamy and as of now i do cardio 45 mins every morning on empty stomach at my target hr and on workout days i do 20 mins after workout.

im a county medic so i feel the pain of the 12 to 24 hour shifts.. we gotta set u up with a cooler for the day..

[jamyjamjr]

well, now that we're done talking about your bf, post up your bmr/tdee and proposed diet with macros so we can get you set up..

and remember.. no donuts!!!! lololol

[bigrich4]

Jamy your trying to tell a cop not to eat donuts!?!?! He might as well hand over his gun and badge....

[eglassman88]

haha i think i can lay off the donuts for a little while...my bmr is 1962.32 and my tdee 2698.19 and i want to do a clean bulk so where should i begin how many calories over? how much total fat im a little lost here...sorry

[jamyjamjr]

i think u should run through my sticky bro.. it'll give you an idea of how to go about things..

i know you've already done some of this so dont mind it, just gain the info from it


Welcome to the boards 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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymotion.com/video/x2s...ar-pt1_extreme

http://www.dailymotion.com/video/x2s...ar-pt2_extreme

http://www.dailymotion.com/video/x2s...ar-pt3_extreme

http://www.dailymotion.com/video/x2s...ar-pt4_extreme

http://www.dailymotion.com/video/x2s...ar-pt5_extreme

http://www.dailymotion.com/video/x2s...ar-pt6_extreme



You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[eglassman88]

ok i think im going to cut down first than do a good lean bulk but im actually at work now so im gonna try my best here with the macros.

Age-20
Bf%-unk
Weight-178lbs
Height-6'1

Workout Schedule

Mon-Chest
Tues-Legs
Weds-Off
Thurs-Back
Fri-Shoulders
Sat-Arms
Sun-Off
cardio 45 mins

Meal 1- 2:00pm 1/2 cup oats/6 egg whites
prot 26.6g/40g carbs/fat 3g

workout/20 mins cardio except leg days

Pwo-shake w/ dextrose
prot 40g/carbs 60/unk fats

Meal 2- 5:00pm 1/2 cup brown rice/veggies/3.5 oz grilled chicken breast
prot 32g/carbs 80g/fat 0.6g///not sure on the veggies

Meal 3- 8:00pm 3.5 oz grilled chicken breast/veggies
prot 30g/carbs unk//fats unk

Meal 4- 11:00pm 6oz tuna/3000mg fish oil
prot 39g/carbs <1g/fats from fish oil unkown

Meal 5- 2:00am 3.5 oz chicken/veggies
prot 30g from chicken unk on veggies

Meal 6- 5:00am 3.5oz chicken/3000mg fish oil
prot 30g/unk facts on fish oil

sorry i didnt have all the information i did the best i could from work and again my

BMR=1962.32 TDEE=2698.19

i would like to cut down a few pounds first so can you critique my diet to help me cut down thanks for all your help guys.

[jamyjamjr]

1/2 cup brown rice isn't 80g carbs

use fitday. com

[eglassman88]

according to fitday.com it would be 71g carbs/2.7g fats/7.3g prot sorry about that

[jamyjamjr]

for 1/2 cup??? really?

[eglassman88]

yeah i guess so ha i feel like im eating like a bird.

[jamyjamjr]

according to fitday.com it would be 71g carbs/2.7g fats/7.3g prot sorry about that

this looks like the macros for a full cup plus some

[bigrich4]

I have a bag of brown rice right in front of me and going from the label it says for 1/4 cup.... 150 cal / 1.5 fat / 30 g carb / 3g pro /

[jamyjamjr]

^^ that sounds about right,..

[eglassman88]

ok cool i just did all the math and my daily caloric intake comes to about 227.6g prot/170g carbs/9.6g fats to total 1676.8 which is about 1000 under my TDEE (also thats without the veggies factored in)

[jamyjamjr]

9.6g fats??? really???

look i dont mean to flame but it seems you dont know how to do macros...

if you input everything into fitday. com you'll get your daily totals and everything..

i cant help you if you cant get your macros and servings correctly done...

you need to put in the time....

based upon your diet that you put up im 100% sure your taking in more fat then that, without even looking at the pro/carb of your meal that is...

[xgaagx]

3.5 oz of chicken has 13.4 g of fat by itself.

[jamyjamjr]

3.5 oz of chicken has 13.4 g of fat by itself.

of chicken breast?? really??

[Panzerfaust]

youre a skinny fat guy, lol. no offense but true. Bulk. If you cut, there will pretty much be no muscle to show.

Wow...this advice is gonna get this guy going. What an observation you made.

/sarcasm


Either add some constructive critisicm or shut the **** up! People come here for help, not one off comments that provide nothing.

[MYWHEY]

I think you look fine to be honest. I'd say just clean bulk mate, if you notice too much fat gain then adjust your diet and/or add some cardio in too - even when I bulk I try add in SOME cardio since I still want to maintain decent cardiovascular health but I wouldn't call you skinny fat, I can see abs.

[Narkissos]

according to fitday.com it would be 71g carbs/2.7g fats/7.3g prot sorry about that

Nope.

You're quoting the nutritional profile of uncooked rice.

I'm pretty sure you're not taking in a 1/2 cup of uncooked rice per meal... as, cooked, that'd come out to nearly 2 cups.

[Narkissos]

Hi everyone im new to the site and i've really been reading up on everything and watching all the diet videos etc etc.. I just wanted to know your opinions on if i should bulk or cut and i know it says you wont gain much bf on a clean bulk but could i still bulk if i were doing more cardio say 5-6 days a week? Thanks for all your help in advance its greatly appreciated

I think you should lean bulk.

The pic you provided is pretty bad... i.e. it doesn't show much, 'cept that you have poor posture.

A full-length pic would be much more helpful.

That being said, based on the pic I think you should lean bulk.

If you are currently doing cardio, keep cardio it in around 3-4 times.

If you aren't currently doing cardio, add 3 sessions per week.