a diet ???

[smalltime7]

Hi i am new to the board and so far have really enjoyed the reads, but would like to see if i can get some help on a diet specific to my needs as that always has been a weak point for me. stats weightlifting twelve years I am currently 36 y/o 180 lbs @ 12% bf and 5'6" tall my goal is to get to 200 during my next cycle which i believe will be a simple 600 EQ/750 test C per week. I have been reading the diet forums but simply do not understand the break down on protein/carb/fat calculations. I am good with my protein intake at about 200 per day give or take and this is why i need a specific diet. so I can be clear on all intakes everyday. any suggestions would be appreciated. ST

[jamyjamjr]

200g is not enough at your size.. work through my sticky..

Welcome to VIP 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....

[smalltime7]

thanks for the input this is exactly my problem....I will gather up some eggs some nuts some yogurt some meat throw it in a lunchbox and off I go for the day then I drink a couple proteins and call it good I really want to be more specific on the diet side I have the old mentality just eat and lift. so I will read through what you wrote and try to identify a few of the things you have mentioned and get back to ya soon. thanks S.T.

[smalltime7]

Jamy,

I am sure your gonna flame my ass here but i dont have any clue what my "macros" have been that few weeks but i want to get started now so what do you need to know first to help me nail down a diet?

[jamyjamjr]

bmr/tdee..

and an idea of what youve been eating.. doesn't have to be perfect

[smalltime7]

ok did some calculations got a BMR of 72 and a TDEE of 2983.75 I used to train 1 body part per week but wasnt getting results i wanted so i bounced it to a body part twice a week.
food has been sporatic i eat at least i steak or a chicken or fish once a day typical to eat 6 eggs or so 1 or 2 whole, a cup of nuts, a string cheese, a protein bar, a protein drink, a yogurt, cottage cheese, applesauce, maybe hit fast food once a day.

currently 180lbs 12 % bf I want to get to a hard 200 I am NOT gonna start my cycle until i get my diet straight. although i have done several cycles i have never been good with the diet any help here would be apprciated very much. S.T.
monday legs
4 sets squats reps 15/12/10/8
4 sets incline press 15/12/10/8
4 sets extensions 15/12/10/8
4 sets sitting calf 10/10/10/10
tris
4 sets skull crushers 15/12/10/8
4 sets push downs 15/12/10/8
4 sets extensions 15/12/10/8
4 sets dips 10/10/10/10

tuesday bis
4 sets curls 15/12/10/8
4 sets preacher 12/10/8/6
4 sets hammer 15/12/10/8
4 sets concentration15/12/10/8
shoulders
4 sets military 15/12/10/8
4 sets seated laterals 15/12/10/8
4 sets standing front raises 10/10/10/10
4 sets shrugs 10/10/10/10
weds chest
4 sets db flat 15/12/10/8
4 sets db incline 15/12/10/8
4 sets db flys 10/10/10/10
4 sets decline 15/12/10/8
back
4 sets close grip chins 10/10/10/10
4 sets bent over rows 15/12/10/8
4 sets one arm db rows 10/10/10/10
4 sets seated cable 15/12/10/8
thurs same as monday
friday same as tuesday
saturday same as weds
sunday off.

[jamyjamjr]

aright, ill look at this tnite, im at wrk, sorry about the wait

[smalltime7]

no take your time i just really appreciate ypur help

[jamyjamjr]

ok did some calculations got a BMR of 72 and a TDEE of 2983.75 I used to train 1 body part per week but wasnt getting results i wanted so i bounced it to a body part twice a week.
food has been sporatic i eat at least i steak or a chicken or fish once a day typical to eat 6 eggs or so 1 or 2 whole, a cup of nuts, a string cheese, a protein bar, a protein drink, a yogurt, cottage cheese, applesauce, maybe hit fast food once a day.

currently 180lbs 12 % bf I want to get to a hard 200 I am NOT gonna start my cycle until i get my diet straight. although i have done several cycles i have never been good with the diet any help here would be apprciated very much. S.T.
monday legs
4 sets squats reps 15/12/10/8
4 sets incline press 15/12/10/8
4 sets extensions 15/12/10/8
4 sets sitting calf 10/10/10/10
tris
4 sets skull crushers 15/12/10/8
4 sets push downs 15/12/10/8
4 sets extensions 15/12/10/8
4 sets dips 10/10/10/10

tuesday bis
4 sets curls 15/12/10/8
4 sets preacher 12/10/8/6
4 sets hammer 15/12/10/8
4 sets concentration15/12/10/8
shoulders
4 sets military 15/12/10/8
4 sets seated laterals 15/12/10/8
4 sets standing front raises 10/10/10/10
4 sets shrugs 10/10/10/10
weds chest
4 sets db flat 15/12/10/8
4 sets db incline 15/12/10/8
4 sets db flys 10/10/10/10
4 sets decline 15/12/10/8
back
4 sets close grip chins 10/10/10/10
4 sets bent over rows 15/12/10/8
4 sets one arm db rows 10/10/10/10
4 sets seated cable 15/12/10/8
thurs same as monday
friday same as tuesday
saturday same as weds
sunday off.

your overtraining big time imo..

you dont need to change up your routine to grow, you need to change up your diet..

im getting a good feeling you weren't coming even close to eating enough...


go back to a 5 day split of 1 muscle group a day...

3400 calories is what you need bro

320g protien
320g carbs
93g fats..

build a diet around that..