Tried to PM Swolecat

[Cavallino]

Says that Swolecat is not accepting PM's. I'm looking for someone to create a diet for me. I am not expecting it to be done for free. I am more than happy to compensate as I understand it is work. Please PM me for details.

[MuscleScience]

Swolecat passed away

[PC650]

have you been to the diet section? i dont think many people on here will wanna create one for you lol

[amcon]

um the real solecat is dead

[Cavallino]

Swolecat passed away

Wow, I am so sorry. May he RIP.

[Cavallino]

I'm a complete noob when it comes to diet. I've read every sticky in the diet forum about 5x each and even watched those Milos Sarcev videos. I learned a lot but I'm nowhere near ready to create my own diet.

I don't know how to measure how many calories I actually need in ratio to my body weight, etc. I do know that I want to keep it at 2g protein/lbs. I also know what I want in terms of my goal. I am willing and motivated to work hard at this -- I just need major help on the diet.

[Cavallino]

I realize noone wants to create one for someone else for free. But if a pro is willing to coach me through it and draw something up for me then I'd be more than willing to compensate -- I mean somee people do get paid as a 'nutritionist' out there.

[eatrainrest]

to be honest you could get solid advice if you calc your BMR, watch the milos vids, and post your workout in the diet section where i will personally help if you put my name in the thread so i can find it. save your money, learning is a process and its free here?

[MuscleScience]

Wow, I am so sorry. May he RIP.

No worries man, you didnt know. As EatTrainRest said you can get a lot of good info here. It only takes time to find out what to do. Honestly discovering a diet that works for you and you can stay on is a matter of trial and error once you get the fundamentals down.

[jamyjamjr]

here's my sticky..

i know you've already watched the videos, dont mind them... just follow all the directions on it and you'll be set



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....

[eatrainrest]

^^thats how long ive been out.. this should be a sticky.. is defiantely necessary and owed to j3

[jamyjamjr]

^^thats how long ive been out.. this should be a sticky.. is defiantely necessary and owed to j3

thx eat...

[eatrainrest]

we just need the vets to help out a bit here to get these things done.. especially since some "bad" advice has been circulating around here...

*cough mucsle science/fireguy

[jamyjamjr]

everybody puts their time in.... we're all here to help..

[MuscleScience]

we just need the vets to help out a bit here to get these things done.. especially since some "bad" advice has been circulating around here...

*cough mucsle science/fireguy

I am not the best guy for dieting advice, Phate would be a much better choice than I. Most of my experience is with athletes, which have a different setup and philosophy.

[eatrainrest]

I am not the best guy for dieting advice, Phate would be a much better choice than I. Most of my experience is with athletes, which have a different setup and philosophy.

i hope you didnt misinterpret my statement by you guys giving bad advice because that was not what i meant lol.. i meant to say we need you *and fireguy to help us get more things done such as more important, updated stickys.. because i personally dont even agree with the bulking or cutting stickys, to each his own. now on the senti topic, youve both been great assets and continue to do it. hope all is well

[MuscleScience]

i hope you didnt misinterpret my statement by you guys giving bad advice because that was not what i meant lol.. i meant to say we need you *and fireguy to help us get more things done such as more important, updated stickys.. because i personally dont even agree with the bulking or cutting stickys, to each his own. now on the senti topic, youve both been great assets and continue to do it. hope all is well

I knew what you meant. Plus I have been trying to create something sticky worthy since I got here based on what I know best...

[eatrainrest]

I knew what you meant. Plus I have been trying to create something sticky worthy since I got here based on what I know best...

im actually offended that you dont have a sticky either lol...

[C_Bino]

Why you want stickies? I can sticky threads all day long. Doesnt change the fact that newbs dont read them anyway.

[jamyjamjr]

Why you want stickies? I can sticky threads all day long. Doesnt change the fact that newbs dont read them anyway.

agreed...

[Cavallino]

thanks jamyjamjr.. you response should be a sticky in itself.

I will do my figures and have all the info in a new thread in a couple of days.

[eatrainrest]

it would actually be a great idea if a newbie were to open up a diff section of this forum (for his first time) a pop up would come on his screen demanding he read the stickys before posting questions... i too was a newbie and did not read the stickies.. mostly because i had to figure out myself that they were "must read" threads

[jamyjamjr]

well, this is why i just copy and paste for the n00bs.. this sticky has really helped a coupla people... i think im only gonna add to it per advice from exp guys...