DIET for a on the move student / iraqi vet

[pokey274]

Can someone please help me with a diet.

I just got out the military and now in school, my typical days are Mon, Wed, Fri school from 1030-1130
Tuesday and Thursdays from 1030-1450, I am having trouble eating in between times of classes. What should I do? Any help will be greatly appreciated? I am starting my cycle on tomorrow?

[jamyjamjr]

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....

[pokey274]

Well bro, not trying to sound like an idiot, but Im on the move so much I have no set diet at the moment, I have basicaly been eating anything I could get my hands on.

My stats 6ft 200lbs body fat roughly around 14 or 15 percent.

my current workout is

Mon-chest
tues-back
wed- shoulders
thurs-legs
fri-arms

I could send you pics to your email, but other than that I'm lost on the rest of the things, just wanted to do my cycle right.

Hope this helps

[jamyjamjr]

calculate your bmr/tdee,it's in the sticky....

i dont mean to flame you but you gotta put your work in over here..

i cant spoon feed you a diet...

[pokey274]

bro, I don't want you to spoon feed me, I understand that but its not like i'm wanting something for nonthing, I'm willing to pay you

[jamyjamjr]

bro, I don't want you to spoon feed me, I understand that but its not like i'm wanting something for nonthing, I'm willing to pay you

i dont charge for my services.... this is a free forum and we all share knowledge..


whether you pay me or not, i need you to figure out your bmr tdee...

i made it very very easy for you by giving you an example of how to do it...

unless you have a very hard time with elementary math??

[pokey274]

172pounds lean body weight

[LionsGate]

ive been a long time lurker, occasional poster and i must say...

ive seen many-a-peeps come onto this board in a high speed wobble about diet training etc. some are a sponge to the info...some have inspired with their transformations....some get defensive when they dont hear what they want to hear....but one thing i know for sure is that there is no magic answer.

your in good hands with J3, hes helping you, as he has many others, for free, getting people out of that wobble with their thinking, dieting and overall outlook and on the road to progress. save your duckets, theres an @ssload of info from many gurus here.

patience....and crunch some numbers so they can help you. the finest vase was once a lump of clay. consider these guys your molders...(cheesy points for me +2)

also, might want to hold off any any cycle till we see your proposed diet...just sayin.

[Twist]

Make all of your food in the morning or some other time. calculate how much food you need to eat throughout the day and put it all in a big ass tupperware. then simply eat it proportionately throughout the day. bring the tupperware to class or wherever you need to go. its easy. other than that you have to figure out the foods you want.

Jamys sticky is great you should make that a priority.

[jamyjamjr]

ill be more then happy to help the guy if he follows the directions in my sticky.. that's why i made it....

if not, good luck bro..

thx for defending the country btw..

[collar]

paying someone would be least of my worries.

you said your starting a cycle 2morrow??
yet you dont have your diet up to scratch?

i suggest you read and take atleast hour of your busy schedule to set up a diet that we can critique.

[pokey274]

Don't flame me too bad for this, but I don't understand how he got the BMR, I have got lean body mass calculated, but on his BMR, I have no idea where the numbers 21.6 and the 370.

[jamyjamjr]

Don't flame me too bad for this, but I don't understand how he got the BMR, I have got lean body mass calculated, but on his BMR, I have no idea where the numbers 21.6 and the 370.

no ones gonna flame you for asking for help bro...

just ask...

your 6 feet 200lbs at 15 %

200 x .15 = 30

lbm = 170

170/2.2 = 77.27

370 + (21.6 x 77.27) = 2039 BMR


whats your workout routine look like??
any cardio?
at what intensity?? low,med, high, interval??

[pokey274]

just started this workout routine
monday- chest and triceps
chest-dumbell bench press 4/8
smith machiine incline-4/10
cable crossover- 4/12
push up- 3/ failure

Triceps-
close grip bench press-4/6
tricep extension- 4/8
pressdown-4/12

tuesday-back and bis

back-
barbell row 4/6
pull up 4/failure
one arm row-4/10
biceps-
barbell curl- 4/6
incline dumbell curl-4/8
Ez curl- 4/12
Rope curl- 4/12

wed- off

thursday- Shoulders and traps

seated dumbell press- 4/6
barbell behind neck press 4/8
upright row-4/10

lateral raise- 4/12
front raise-4/12

shrug smith machine 4/10

FRIDAY- LEGS

squat 4/6
leg press 4/10
deadlift 4/8
leg curl- 4/15
leg extension- 4/15

My goal is to gain lean mass I have been skinny all my life and just started working out 3 years ago. I have got to 200 but I can't see my abs, my goal is to get to about 215 solid muscle with about 8-10percent bf.

As for cardio havent done cardio in a while, mainly been lifting and thats all.

Hope this helps bro, I would like to send you a pic to your email addy so you can better judge me? I just can't post one up here because of the format or something. Hope this helps

[pokey274]

and my intensity is usually medium

[jamyjamjr]

..............................

[jamyjamjr]

2039 x 1.55= 3164 tdee

2700 calorie diet is what you should be shooting for...

300g protien
200g carbs
78g fats...

now what food choices are available to you??

[pokey274]

Well I can pretty much get my hands on any food

[pokey274]

its just the breaks in between my classes like on mon wed and fri I have one class at 1030-1130 and tues thurs two classes one from 100-1250 and other 100-250

[pokey274]

Hey bro just sent the PICs

[pokey274]

here are my pics, hopefully the pics would help you guys help me to achieve my goals

[pokey274]

My goal is to gain lean mass and drop fat so I can finally see my abs, been trying to bulk and have gotten to 200pounds

[jamyjamjr]

i dont see an issue on m w f for your calses since it's only 1 1/2 hours.. your gonna have to munch on something between your classes on tues and thurs..

can you carry a cooler?? or is there a healthy restaurant near by?

i go to school much longer then that.. 8 hrs a day and i carry a cooler with everythign i need..

[pokey274]

I can carry a cooler

[jamyjamjr]

and the foods sold in the area??

[pokey274]

Well as far as fast food there are chick-fila, mc donalds, waffle house,

As for meats at grocery store i could get everything but bison and deer meat.

I can get almonds, avacodos, etc.

[jamyjamjr]

im thinkin turkey jerky.. could you get your hands on that??

[pokey274]

im pretty sure i can bro

[jamyjamjr]

solved!! turkey jerky and almonds!!

btw.. post up a detailed diet so we can critique

[pokey274]

Amount and Food Source Protein Carbs Fat Calories
1/2 scoop whey isolate w/ one tsp gatorade or sucrose 12 5 0 68
0
0
0
Meal Totals 12 5 0 68

Amount and Food Source Protein Carbs Fat
5 eggwhites w/ veggies(spinach best) 20 0 0 80
1 egg whole 7 0 5 73
1/2 cup old fashioned oats w/ 1 tbsp honey 5 44 2 214
0
Meal Totals 32 44 7 367
Running Total for Day 44 49 7 435

Amount and Food Source Protein Carbs Fat
CNP brand PRO MR 42 19 3 271
one dozen raw almonds or 1 pc. Ezekiel bread w/ tbsp natural peanut butter 5 3 8 104
(macronutrient values above are for the almonds) 0
0
Meal Totals 47 22 11 375
Running Total for Day 91 71 18 810

Amount and Food Source Protein Carbs Fat
5 oz (coked wt) of 93% lean grd turkey or lean sirloin 35 0 16 284
1 cup brown rice 3 44 0 188
spinach salad w/ low fat dressing and 1 tbsp udo's 3-6-9 oil 2 0 13 125
0
Meal Totals 40 44 29 597
Running Total for Day 131 115 47 1407

Amount and Food Source Protein Carbs Fat
1 scoop kaizen precision whey isolate w/ 3 tsp gatorade powder or sucrose 25 15 1 169
0
0
0
Meal Totals 25 15 1 169
Running Total for Day 156 130 48 1576

Amount and Food Source Protein Carbs Fat
5 oz of chicken breast cooked in olive oil 35 0 6 194
3/4 cup cooked sweet potato or beans(black, or red, or pinto) 4 36 0 160
1 cup sauteed or steamed broccoli or other dark green veggie 4 4 0 32
0
Meal Totals 43 40 6 386
Running Total for Day 199 170 54 1962

Amount and Food Source Protein Carbs Fat
3-4 oz of tuna, tilapia, or chicken 21 0 4 120
Leafy green salad w/ low fat dressiing 2 4 1 33
1/2 cup berries 2 8 0 40
0
Meal Totals 25 12 5 193
Running Total for Day 224 182 59 2155

Amount and Food Source Protein Carbs Fat
1/2 Cup 1% cottage cheese 13 5 1 81
0
0
0
Meal Totals 13 5 1 81
Running Total for Day 237 187 60 81

TOTAL MACRONUTRIENT NUMBERS FOR DAY 237 187 60 2155

TOTAL APPROX CALORIES FOR DAY 948 748 540 2155
PERCENTAGE OF CALORIES 44% 35% 22%

[pokey274]

Here Is the workout for critique, I'll be trying to drop bf and gain lean mass

Monday- Chest and back

CHEST: 12-13 sets total
Barbell bench press- 4 sets, pyramid up in weight( Reps- 12, 10, 8,8)
Incline dumbbell press- 4 sets, pyramid up in weight (Reps- 15, 12, 10, 8)
Incline dumbbell flyes- 4 sets, “ “ (Reps- 15, 12, 10, 10)

BACK: 16 sets total
Pullups(assisted) – 4 sets, (Reps- rep until failure, at least 10 reps)
Barbell bent over rows- 4 sets , pyramid up in weight( Reps- 12, 10, 8, 6)
Machine High row- 3 sets, (Reps- 12, 12, 10, 8)
Underhand grip lat pulldowns- 2 sets, (Reps- 15, 12, 10, 8)
Hyperextensions( weighted) - 3 Sets- (Reps- 15, 12,12)


Tuesday- Shoulders and Arms

SHOULDERS: (14 sets)
Dumbbell presses 3 sets, (reps- 12-10,8)
Lateral raises 4 sets (reps- 15, 12, 10, 10)
Reverse pec dec- 3 sets (reps- 12, 12, 10)
Behind back barbell shrug- 4 sets (reps- 12, 10, 8, 8)

Triceps: (8 sets)
Close grip bench- 4 sets ( reps- 12, 10, 8, 8)
Tricep pushdown- 4 sets ( 12, 12, 10 , 8)

Biceps: (7 sets)
Seated dumbbell curl – 4 sets ( 12, 10, 10, 8)
Precaher curl- 3 sets (12, 10, 8)

LEGS: (20 sets)
Leg extensions- 4 sets ( 15, 12, 10, 8)
Smith machine squats- 4 sets (12, 10, 10, 8)
Leg press- 5 sets (15, 12, 12, 10, 8)
Stiff leg deadlift- 4 sets ( 12,12, 10, 10)
Lying leg curl- 3 sets ( 12, 10, 8)

2 days on 1 day off

[jamyjamjr]

we need to add 500 calories...
add 50g of protien...
add 32g fat..

i would personally add a whole avocado to the day ,that's about 30g of fats and just up your protien intake.. doesn't matter where u do it imo..

[pokey274]

ok, thanks bro, i will have to take a cooler, and how often should i do cardio

[jamyjamjr]

ok, thanks bro, i will have to take a cooler, and how often should i do cardio

how often are you willing to do it??

optimally, 6 days a week.. 30 min low intensity on an empty stomach in the morning and 30 min pwo 5 days a week..

[pokey274]

ok, thanks! Will keep you updated on my progress

[jamyjamjr]

ok, thanks! Will keep you updated on my progress

please do!

[ninjazx14]

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




Great thing to add to your sticky jamy.

[jamyjamjr]

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




Great thing to add to your sticky jamy.

thx bud, i added it a month ago..