Need a little diet help

[Mister Fister]

Hey guys, as the title says i need a little diet help. Id like to get my BF% down so i can reveal some of the muscle (very little) that i have put on over the past year. Here is my story. Im 24 years old and i have been working out for about a year without any kind of dieting. I pretty much ate whatever i wanted. When i started working out i was 235lbs. A few months ago i tried the Keto diet and I ended up with a weight of 210lbs. I was decently happy with how i looked but i got lazy and stopped working out. Well now its been 3 months since i have set foot in the gym and am right back where i started. I wanna get back into it and really achieve some goals. The Keto diet did work for me but i noticed a loss in muscle and i think i lost mainly water weight. I ride enduro (dirt bike - trails) on the weekends and i had to stop riding half way everytime because i felt like i was going to pass out. I would like to get a diet plan together and stick with. I would greatly appreciate any help.
Heres some more info:

Hight: 6’1”

Weight: 231.8Lbs

Body Fat: 18%

Daily Maintenance Calories: 3403

BMR: 2269.03

[MYWHEY]

http://forums.steroid.com/showthread.php?t=75729

[jamyjamjr]

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....

[Mister Fister]

What I ate on 9-14-09
7:30am/ 2 *****-3 Eggs ¾ cup egg whites ½ cup Oatmeal 35g Protein,32g Carbs,12g Fat, 380 Calories

10:30am/ 2 scoops whey 2 Tbsp Flax Oil 48g Protein, 6g Carbs, 12g Fat, 285 Calories

12:30pm/ Pre-packaged tuna 44g Protein, 0g Carbs, 1g Fat, 150 Calories

5:00pm Workout (1hour Weights)

6:00pm/ 2 scoops whey 48g Protein, 6g Carbs, 2g Fat, 240 Calories

8:00pm/ 8oz Chicken Breast 1 cup sweet potatoes 50g Protein, 49g Carbs, 0g Fat, 460 Calories
1 cup green beans


Total: 225g Protein, 93g Carbs, 27g Fat, 1515 Caleries

Its seemed good at first... untill i added everything up

My diet is in serious need of overhaulin

[jamyjamjr]

What I ate on 9-14-09
7:30am/ 2 *****-3 Eggs ¾ cup egg whites ½ cup Oatmeal 35g Protein,32g Carbs,12g Fat, 380 Calories

10:30am/ 2 scoops whey 2 Tbsp Flax Oil 48g Protein, 6g Carbs, 12g Fat, 285 Calories

12:30pm/ Pre-packaged tuna 44g Protein, 0g Carbs, 1g Fat, 150 Calories

5:00pm Workout (1hour Weights)

6:00pm/ 2 scoops whey 48g Protein, 6g Carbs, 2g Fat, 240 Calories

8:00pm/ 8oz Chicken Breast 1 cup sweet potatoes 50g Protein, 49g Carbs, 0g Fat, 460 Calories
1 cup green beans


Total: 225g Protein, 93g Carbs, 27g Fat, 1515 Caleries

Its seemed good at first... untill i added everything up
trust me, it always does...

My diet is in serious need of overhaulin

how about a bmr/tdee??

[Mister Fister]

Bmr: 2269.03

tdee: 3517

[jamyjamjr]

u need to eat 3000 calories if you wanna keep cutting..

here are the macros i think u should follow

300g protien
300g carbs
66g fats..

post a diet around that...

[Mister Fister]

about how much cardio should I be doing?

[jamyjamjr]

how much can you do?

i prefer 30min low intensity in the am on an empty stomach and 20min pwo..

[Mister Fister]

What I ate on 9-16-09

7:30am/ 3 *****-3 Eggs ¾ cup egg whites ½ cup Oatmeal 41g Protein,31g Carbs,16g Fat, 450 Calories

10:30am/ 2 scoops whey 2 Tbsp Flax Oil 48g Protein, 6g Carbs, 12g Fat, 285 Calories

12:30pm/ Pre-packaged tuna w/2 cups broccoli 44g Protein, 0g Carbs, 1g Fat, 150 Calories

2:30pm/ 8oz Chicken breast 44g Protein, 0g Carbs, 6g Fat, 240 Calories

5:00pm Workout (30 min cardio)

6:00pm/ 2 scoops whey 48g Protein, 6g Carbs, 2g Fat, 240 Calories

8:00pm/ 4oz Salmon 2 cups sweet potatoes 27g Protein, 82g Carbs, 2g Fat, 460 Calories



Total: 252g Protein, 125g Carbs, 39g Fat, 1825 Caleries

[Mister Fister]

Jeez, How the hell can i get an extra 1200 calories in a day?

Is 82g of carbs too much at night?

[jamyjamjr]

your depending way too much on shakes..

take your total macros and divide it by the amount of meals you eat and you'll know how much to eat per each meal..

eat 6-8 oz of a lean meat per meal.. do not eat carbs before bed....

if you feel your gonna be carb sensetive, lower your carbs and up your efa's

[Mister Fister]

Really, two shakes a day is too much?

[jamyjamjr]

whey should be had pwo only...

[Mister Fister]

So if i have 6 meals a day then im looking at:

50g protein, 25g carbs, 11g fat and 500 calories per meal.

I do feel that 50g carbs a meal would be too much for me but i could be wrong.

my only problem now is how do i get my calorie count up to 500 a meal. That just seems really high. The highest calorie meal i have is 450 cal which is breakfast that consist of 3 *****-3 Eggs, ¾ cup egg whites, ½ cup Oatmeal

[Mister Fister]

Revision 3

7:30am/ 4 *****-3 Eggs, ¾ cup egg whites, ½ cup Oatmeal: 47g Protein 34g Carbs 21g Fat 520 calories

10:00am/ 8oz Chicken Breast, 1 cup Broccoli: 45g Protein 6g Carbs 6g Fat 285 Calories

12:30/ Pre-packaged tuna 2 Tbsp flax oil: 35g Protein 0g Carbs 11.25g Fat 240 Calories

2:30/ 8oz Chicken Breast, 1 cup Broccoli: 45g Protein 6g Carbs 6g Fat 285 Calories

4:30/ Workout

5:30/ PWO Shake 2 scoop Whey, ¾ cup brown rice: 64g Protein 114g Carbs 6.5g Fat 750 Calories

8:00/ Turkey Burger ½ cup green beans: 24g Protein 6g Carbs 5g Fat 170 Calories

10:30/ 1 scoop Casein: 23g Protein 4g Carbs 1g Fat 120 Calories


283g Protein, 170 Carbs, 56.75g Fat, 2370 Calories

[jamyjamjr]

add a whole avocado to your diet.. that's 30g of good fats right there.. (dont get the small ones)

also, i want you to add 2 cups of any berries you choose... that'll give you about 40g of decent pytonutritent carbs.. semi-simple, so try to do it in the am and pwo...

thats 270 calories from the avocado and about 160 calories from the berries alone...

you can also start mixing in evoo to your meals.. the less u focus on carbs the more you should focus on fats..

[Mister Fister]

What kind of berries would you suggest? Strawberries?

Should i do the scoop of caesin at night?

Should i do these same macros on cardio only days and on off days or should I adjust for those days?

I started this diet on Monday, should i cheat tonight or give it another week before i cheat?

[jamyjamjr]

i personally like blueberries rasberrys and boisonberrys..

[jamyjamjr]

as for your changing macros for your diff days, lower your carb intake on the days your activity levels are lower..

[Mister Fister]

Should i still do the scoop of caesin at night?

[jamyjamjr]

sure..