Help with Diet for upcoming cycle

[King JRoc]

I could use some help on my diet.....

5'11
217
27 yrs old
15% BF

My goal is to be 220ish @ 8-10% BF by Christmas (BF is way more important then weight to me but I would like to stay above 210 for sure)

My schedule is what makes it hard for me to stick with the perfect diet (at least thats what I tell myself, lol)

First let me start off by saying I am an Outside Sales Rep and when I say I am at work that could mean I am in my truck, with a customer, or at the office. This is why it is so hard to keep up with everything I eat. B/c sometimes I have access to a microwave @ the office but when I am in my truck obviously I only have access to my cooler that I bring with me and restaurants, fast food, etc.

Here is my weekly schedule (kinda, the food I list is what I try to eat, does not always happen I'll admit, thats why I'm here for help):

*All milk mentioned is skim milk
**I try to keep a nut mix of 75%Natural Almonds and 25% Honey Roasted Peanuts around all the time so I snack on those if I am hungry in between meals
*** I know there is a lot of protein shakes in this schedule, so much easier for my job but I am open to any suggestions or tweaks to this schedule as long as I can pack it in a cooler / I usually have access to a microwave at lunch

Sunday: Most of the time this is my cheat day and my off day from the gym especially during football season

Monday and Thursday:
Wake @ 7 (@ 7:30: drink "ON Pro-Complex" Protein with Milk or water = 30 Gram protein if with water, 38 with Milk)
Gym @ 8
Get done working out about 9:30 (drink "BSN cell-mass")
Get ready at gym done about 10 (drink "ON Recovery" blended with Milk / 60 Grams Protein / 1 G of Fat / 66 g of carbs
Get to Work @ 10:30
Eat @ 11 (Usually consists of fruit, whole grain bread, turkey sausage or whole grain bread, fruit, chipotle black bean patty, eggs (if i buy a sandwich from the gym)) not sure of nutrition facts
Eat lunch @ 1 (Whole grain bread, turkey (lunch meat), spinach, fruit, sunchips)
Eat @ 4 (usually i drink a small container of egg whites which is = 8 eggs and 36 grams of protein)
Leave work @ 5
Eat Dinner @ 7 or 8 (<Need help with some suggestions for this meal especially> / I usually try to eat ckn breast or tilapia with broccoli or some kind of green vegetable, sometimes I eat a tuna spinach salad with low fat ranch)
Drink Casein Protein mixed with Milk @ 10 or 11 (56 grams of protein / sometimes I mix whey and casein together b/c casein tastes like shit so that = 62 grams of protein)
Go to bed within 30 mins of protein

Tues, Wed, Friday are usually the same schedule wise:
Wake @ 5 (5:30-@ 7:30: drink "ON Pro-Complex" Protein with Milk or water = 30 Gram protein if with water, 38 with Milk)
Gym @ 6
Done @ 7:30 (drink "BSN cell-mass")
Done getting ready around 8 (drink "ON Recovery" blended with Milk / 60 Grams Protein / 1 G of Fat / 66 g of carbs)
Get to Work @ 8:30
Eat @ 9 (Usually consists of fruit, whole grain bread, turkey sausage or whole grain bread, fruit, chipotle black bean patty, eggs (if i buy a sandwich from the gym)) not sure of nut. facts
Eat Lunch @ 11:30 or 12 (Whole grain bread, turkey (lunch meat), spinach, fruit, sunchips)
Eat @ 3 (usually i drink a small container of egg whites which is = 8 eggs and 36 grams of protein)
Leave work @ 5 (snack on almond/peanut mix on the way home)
Eat Dinner @ 8 (<Need help with some suggestions for this meal especially> / I usually try to eat ckn breast or tilapia with broccoli or some kind of green vegetable, sometimes I eat a tuna spinach salad with low fat ranch)
Drink Casein Protein mixed with Milk @ 10 or 11 (56 grams of protein / sometimes I mix whey and casein together b/c casein tastes like shit so that = 62 grams of protein)
Go to bed within 30 mins of protein

Saturday is different every week, pretty open schedule wise. I usually go to the gym around 10 or 11 AM on saturdays. Protein Content usually is about the same as other days. (Very open to suggestions on Saturdays....)

Thanks in advance for anyone that took the time to read this long ass post and thanks for any help I receive.....

[jamyjamjr]

you really need to get some macros with a bmr/tdee in??

[King JRoc]

you really need to get some macros with a bmr/tdee in??

Macro's?
BMR?
Tdee?

Not sure what those mean?

[jamyjamjr]

work through my sticky..

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.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-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....

When you've completed reading all this feel free to post up your diet for critique..