Diet advice please

[hummerman]

Diet is a totally new subject for me. Have been slowly adjusting my diet over the last year from the standard buisness guy routine. Current time back at gym is only 3months after a 8 year lay off and would really like some advice on how i should be adjusting my diet.

current stats:
5"7
185-190
BF must be between 15-20 (originally thought under 10 but after seeing pictures here and suggested BF of other members i was wrong forsure)

I train 4 days on and one off.
Looking to gain bulk size and not be worried about being very lean until later in the new year as winter ends.

Well here is my attempt so far.

7am
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
banana - 200 cal/ 1g fat/ 2g pro/ 51g carbs
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs
1 cup of fresh mixed fruit - 56 cals/ 0g fat/ 1g pro/ 14g carbs

10am
1 cup of milk - 130 cal/ 5g fat/ 8g pro/ 13g carbs
can of tuna - 179 cal/ 1g fat/ 39g pro/ 0 carbs
handful of cashew's - 180 cal/ 15g fat/ 5g pro/ 8g carbs

Noon
chicken breast - 159 cal/ 2.1g fat/ 33g pro/ 0g carbs
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs

3pm
cup of orange juice - 112 cal/ 0g fat/ 2g pro/ 27g carbs
can of tuna - 179 cal/ 1g fat/ 39g pro/ 0 carbs
handful of cashew's - 180 cal/ 15g fat/ 5g pro/ 8g carbs

6pm
chicken breast - 159 cal/ 2.1g fat/ 33g pro/ 0g carbs
cup of veggie's
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
2 baked potatoes - 556 cal/ .8g fat/ 15g pro/ 126.4 carbs

9pm
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs
banana - 200 cal/ 1g fat/ 2g pro/ 51g carbs
cup of fresh fruit - 56 cals/ 0g fat/ 1g pro/ 14g carbs
cup of milk - 130 cal/ 5g fat/ 8g pro/ 13g carbs

Total Cals = 3556
pro= 312g
carbs= 443.4g
fat= 72.5g

Please give me any advice either good or bad.
Thanks in advance.

Derrick

[hummerman]

Age 33

[diamond]

bmr /tdee - u can check out jamyjamyjr sticky for that.

and put up ur macros plz..

[hummerman]

macros???

[diamond]

yea.

u wanna write out how much protein, cals, carbs and fat u eating in eat meal

this is mine.. u want it to look like this when u post it

cravings

[hummerman]

Ok thankyou.
I will update my thread with more info as you mention.

[diamond]

look at my 1st page of cravings, u will see jamy's sticky there too

[hummerman]

Thankyou again.
I will fix up most post before morning with this correct info.

I really need to patch up my diet.

[hummerman]

yea.

u wanna write out how much protein, cals, carbs and fat u eating in eat meal

this is mine.. u want it to look like this when u post it

cravings

Ok i have updated my info as you have suggested.

I notice jamyjamjr's did some figures for you... possible to have some help with this.

Thanks again

[stokedv]

Ok i have updated my info as you have suggested.

I notice jamyjamjr's did some figures for you... possible to have some help with this.

Thanks again

Plz let us know what are your goals??
this is lots of food bro and there's lots of dairy so I guess you want to bulk??
I saw you have a cup of milk with a can of tuna on one of your meals.. doesnt your stomach go insane from fish + dairy??

[hummerman]

Yes it is alot of food.......lol
At times i feel as im going to explode. Its these protein shakes that really seem to fill me up and bloat me.

Yes i would like to pack on some decent mass over the winter months and cut down for the summer months.

Am i eating to much?
Any suggestions on what to remove?

Dairy and tuna work fine with me......

[hummerman]

Should also add my weight training is at 1:15pm each day and cardio at 7pm.

I do cardio for 20mins every other day.

[stokedv]

Yes it is alot of food.......lol
At times i feel as im going to explode. Its these protein shakes that really seem to fill me up and bloat me.

Yes i would like to pack on some decent mass over the winter months and cut down for the summer months.

Am i eating to much?
Any suggestions on what to remove?

Dairy and tuna work fine with me......

If you're cutting I would remove dairy.. and I would remove some fruit you have lots.. and the fruit I would eat in the morning .. and the shake that you have in the morning I would put after workout.. and the second shake of the day I would replace by some real food.. maybe too many shakes??
Jamy will give you a very good advice here for sure...

[stokedv]

Should also add my weight training is at 1:15pm each day and cardio at 7pm.

I do cardio for 20mins every other day.

Everybody here suggests 45 min cardio minimum for fatburn.. at 70% of HR..
so if you do cardio do it in the mornings before your firt meal.. or/and after you lift for 30 minutes..

[hummerman]

Should i be trying to get 45mins of cardio in each day or is every other day fine?

I will push all fruit to the morning and also drop one of these shakes. They just fill me up and makes it hard to ram anymore food into me.

Thanks for the great advice so far.

[diamond]

i think u should try to drop sum of the yogart and add in carbs.

each meal should have a source of carbs, protein and essential fats.
.. u should have 1.5-2 g of protein for every pound of lbm.
carbs are very important for bulking. and remember u need to have all 3 every2-3 hrs.

do kno ur bf??

here are sum other guidelines for bulking:
UNoffical "How to Bulk" thread and sample diet...

[jamyjamjr]

wassup guys...

to the OP, time to get your bmr/tdee

also, give me your fat totals..

i can tell you off the bat, im gonna want u to get rid of the yogurt and change up your last meal while adding efas, but i cant get specific without a bmr/tdee...

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

[hummerman]

jamyjamjr's im learning quick you the man!!!

Let me get a few pics up so we can get some estimates on my bodyfat as im not sure what it is. My guess is between 15-20 or just above. Lets see if im out to lunch.

Id like to re-adjust my diet and post aswell to make sure im on the correct track.

what do these terms stand for bmr/tdee?
Thanks very much.
Derrick

[jamyjamjr]

bmr- basal metabolic rate (the amount of energy you would need if you did nothing at all throughout the day.. the amount needed to sustain your bodies daily expenditure)

tdee- total daily energy expenditure.. the amount your body needs based upon your activity

[hummerman]

sorry double post from me.

[jamyjamjr]

already answered those questions bud..

[hummerman]

Lets hear the great news on my body fat
Fresh outa the shower about 10mins ago.........hahah

[jamyjamjr]

not a bad base at all bud... about 16-17% imo... maybe off cuz your flexing

[diamond]

oh.. i wanna guess lol..

jamy let me kno if im close.. 15%?

[diamond]

oh i was close.. lmao... almost anyways..

[hummerman]

Thanks very much.
I have held some great mass over my 8 year layoff but very tiny compared to my old days........lol
For some reason and ill post a pic after leaving the gym tomorrow i swell up ALOT after a workout. (maybe from being much larger in past??) I just dont recall holding such good pumps in my younger years.
Ok now i should be able to figure out the bmr/tdee correct.

[jamyjamjr]

yup, get to it

[hummerman]

ok man... Here's my figures

My weight was 180lbs today at gym so i used that.

BMR= 1854
TTEE= 3199

Look right?
Any more suggestions towards my diet or training?

[hummerman]

also i notice you noted above this
Whey (PWO ONLY)

Iam using whey protein shakes. what do you mean by (PWO ONLY)

[jamyjamjr]

whey should be consumed pwo (post workout) only...


coupla things..

1. whats your workout routine look like?? what kind of split and how many sets (you dont have to get in depth) what intensity?
2. any cardio? if so, low, med, high, interval intensity?? what time of day? empty stomach in the am? pwo??

[diamond]

Post Work Out

try to keep to real foods thro out the day..
i have a shake right b4 and after my wrk out. then about 45min-1r after my shake i eat again (quinoa, tuna and flax)

[diamond]

damn jamy ur fast..

[jamyjamjr]

damn jamy ur fast..

everywhere except in bed baby

[diamond]

everywhere except in bed baby

lmao

[hummerman]

Day 1: Chest
Day 2: biceps/triceps
Day 3: Shoulders/Back
day 4: legs
day 5: rest

I train all body parts with 3 exercises with 4 sets and 6-8 reps to failure.
Abs are trained every other day with cardio. For cardio i either jump on elliptical or treadmill. Both i do a short 5mins medium pace warmup followed by a intense 20min workout. I usally dont do much of a cool down either. Im guessing thats a mistake.

I mix up my cardio times. Sometimes i head into gym around the 7pm mark just for cardio and abs and others times i will do it right after my workout.

[jamyjamjr]

so you only do 5 min of cardio?

[hummerman]

no no..
5mins of slow paced cardio then 20mins of hard cardio...

My weight training lasts usally between 1.5hrs and 2hrs

[jamyjamjr]

o i c... what multiplying factor did u use??

[hummerman]

I used 1.725
Am i over estimating my intensity?

[jamyjamjr]

yup.. 1.6 should be closer to what your looking for based upon what you've told me