Fix my diet

[shadowlid]

Here is my diet hurt my feelings it will help. Im wanting to go on an extreme cutting diet. I will not be eating my first meal until 2:45pm after my work out.(Due to my school schedule.) I will be working out 5 days a week or more for 1 hour and 30 min.. Do I have to many calories, to few calories, do I need to turn up my cardio more than 1hr30min? What type of supplements can I buy to help with spiking my metabolism?

Meal 1
Protein Fat Carbs Calories
Chicken breast 3oz 24 /1.5 /0/ 120
Cottage cheese 1cup 28 /2.3/ 6.1/ 163
Hard boiled egg x3 10.8/ 0.3/ 0.6/ 51
Total 62.8/ 4.1/ 6.7/ 334


Meal 2
Celery 0.4/ 0.1/ 2.1/ 9
Tuna canned x2 57.7/ 1.8/ 0/ 262
baked potato 3.1 /0.2/ 33.7/ 145
Total 61.2/ 2.1/ 35.8/ 416


Meal 3
2 slices of wheat bread 4.6/ 2.1/ 23.6/ 130
tuna canned water 28.8/ 0.9/ 0/ 131
4oz cottage cheese 14 /1.1/ 3.1/ 81
Total 47.4/ 4.1 /26.7 /342

Meal 4

Protein Shake 104/ 8/ 12/ 420
Chicken breast 24/ 1.5/ 0/ 120
Total 128 /9.5/ 12/ 540


Total overall 299.4 / 19.8/ 81.2 / 1632

[diamond]

i dnt think ur eatin enough.. i eat a sh*t load more than that and im a girl
and u should eat 6-7 meals a day..


i kno ppl say to not eat carbs to lose weigh, but thats bs.
and efas.. u dnt have any....?!?!
u need more carbs than wat ur eating and healthy carbs

and i take ALA supp. that decreases the spike of insulin . when insulin spikes u store fat.
and B12 helps a lil 4 metabolism.

but eating every 2-3 hrs is the best way to spike metabolism!!!!

[diamond]

post up ur stats bmr/tdee

[shadowlid]

I forgot to put that i will be putting extra virgin Olivie oil on my baked potato and on some other things. I know i need to eat more meals but i have school every day and i am scared that i will not get the full effects of my cardio if i eat before the workout.

[shadowlid]

How i have it calculated my BMR is 2016.56 and my tdee is 2419.87.

I did 215ibs x .22=47.3 then 215-47.3=167.7
then divide 167.7 by 2.2 =76.2 kg
Then 370 + (21.6 x 76.2) =2016.56=bmr

tdee 2016.56 x 1.2

I could not find my body fat gauge but i will keep looking for it.

[diamond]

i will have a shake b4 i wrk out.. i dnt like to eat a full meal either b4 i wrk out.
so maybe try that.. but u need another 2 meals in there
and lower ur protein and add in sum carbs and fats
dnt depend on just 1 efas either. get sum walnut, almond and/or fish oil.
ur pwo meal is the most important.

i have a pwo shake and a pwo meal lol
i have the shake 15 min after my wrkout and the meal 45min- 1hr later
in that meal u should have healthy carbs,protein and fat. pwo is very important.

but u need to eat more bro...

[jamyjamjr]

I forgot to put that i will be putting extra virgin Olivie oil on my baked potato and on some other things. I know i need to eat more meals but i have school every day and i am scared that i will not get the full effects of my cardio if i eat before the workout.

huh?? eating before lifting weights has NO negative effect on cardio, if anything it keeps you from going catabolic and burning through precious muscle...

your diet sucks ass.. your tdee was multiplied by what??

seems like 1.2 maybe.. should it be??

whats your workout cardio reg look like???

[shadowlid]

What do i need to do to my diet to make it better. I have not been in the gym for about 2 years so i am pretty much not active right now.

[bigrich4]

first thing you can do to make your diet better is read ALL the stickies in the diet forum. Then build another diet for people to critique

[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.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..