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  1. #1
    grinchinit is offline Associate Member
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    BF% estimates please! so i can figure out a diet

    if anyone could give me a rough estimate of my bf% i would greatly apreciate it. im tryin to get serious about my diet and get all the macros down

    thanks guys!
    Attached Thumbnails Attached Thumbnails BF% estimates please! so i can figure out a diet-150457.jpg   BF% estimates please! so i can figure out a diet-145713.jpg   BF% estimates please! so i can figure out a diet-004111%5B1%5D.jpg  

  2. #2
    Gaspari1255 is offline Anabolic Member
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    14% bf

  3. #3
    grinchinit is offline Associate Member
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    ok cool thanks ******! sry about the poses lol i know they suck

  4. #4
    jamyjamjr is offline Banned
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    Quote Originally Posted by ****** View Post
    14% bf
    wtf gave u the idea this guy is 14%??

  5. #5
    jamyjamjr is offline Banned
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    give me full stats

    age
    weight
    height
    goals

  6. #6
    dangerous dan's Avatar
    dangerous dan is offline Anabolic Member
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    i was thinking the same, id say 19/20. geatin you got me excited, i thought i must have allready reached my 10% bf goal lol......

  7. #7
    redz's Avatar
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    About 20% or so. Time to build a diet, post up what it looks like for now.

  8. #8
    grinchinit is offline Associate Member
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    im 5'9 170 19yrs old and my goals would be to get around 10-13 bf% but maintain this little amount of muscle ive got goin lol

    my diet

    12:00 pm 5 egg whites 1 whole egg...usually with some juice

    3:00 chicken, salmon, or lean beef burgers..sometimes with veggies but not always

    4:30 can of tuna

    5:00 workout
    post workout shake

    7:00 chicken,salmon,lean beef

    10:00 protein shake and some fruit

    (times are aproximate)

    it sucks and im almost embarrassed cause you guys are leet at dieting lol

    ty for the help...about to do my tdee and bmr(?) after class

  9. #9
    dangerous dan's Avatar
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    im sure jammy will be posting up his sticky for you to work out tdee and bmr....
    Last edited by dangerous dan; 09-29-2009 at 04:40 PM.

  10. #10
    redz's Avatar
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    While cutting I woudlnt drink juice or eat much fruit thats for starters. Why do you only start eating at 12:00?

  11. #11
    Twist's Avatar
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    minimum 20%

  12. #12
    jamyjamjr is offline Banned
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    Quote Originally Posted by dangerous dan View Post
    im sure jammy will be posting up his sticky for you to work out tdee and bmr....
    is it that obvious?? lol


    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..

  13. #13
    dangerous dan's Avatar
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    yep, your so predictable lol

  14. #14
    Noles12's Avatar
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    around 20. Listen to jammy and do what he says. He knows his stuff

  15. #15
    Gaspari1255 is offline Anabolic Member
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    I think he only looks like has a higher BF because he is not holding any muscle. I would say between 14-16%.

  16. #16
    redz's Avatar
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    I think he only looks like has a higher BF because he is not holding any muscle. I would say between 14-16%.
    There is no way he has bf that low. If he is 14% then I am probably currently at 7% which is impossible.

  17. #17
    jamyjamjr is offline Banned
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    Quote Originally Posted by ****** View Post
    I think he only looks like has a higher BF because he is not holding any muscle. I would say between 14-16%.
    that makes no sense... sorry bud, im gonna have to disagree with you.. if he had some more muscle then i'd drop his bf...

    less lbm = more bf usually

  18. #18
    TRT,MAN's Avatar
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    you guys are all high. at least 26 or higher.

  19. #19
    Noles12's Avatar
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    Quote Originally Posted by redz View Post
    There is no way he has bf that low. If he is 14% then I am probably currently at 7% which is impossible.
    Exactly what i was thinking. Im bulking and im ~13-14 right now and have no where near the bf he does.

    I'm gonna post a link that i think was posted by fireguy. It gives a great comparison

  20. #20
    Noles12's Avatar
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  21. #21
    Vitruvian-Man is offline Banned
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    Quote Originally Posted by TRT,MAN View Post
    you guys are all high. at least 26 or higher.
    THANK YOU!!! lol. I was wondering if the Vap was going around lol. 14%... 18%... nah! not even close.

  22. #22
    grinchinit is offline Associate Member
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    i eat at 12 cause i wake up around 11 lol

    im about to figure out the tdee and bmr now just got out of class sorry for the wait

  23. #23
    grinchinit is offline Associate Member
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    ok here it is...

    lean body mass = 136lbs or 62kg (roughly, 61.81)
    bmr=1705.096
    tdee=2642.8988

  24. #24
    FireGuy's Avatar
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    Quote Originally Posted by ****** View Post
    I think he only looks like has a higher BF because he is not holding any muscle. I would say between 14-16%.
    You do realize not holding any muscle is what causes high bf% in the first place? Sorry to pick on you ****** but that's a borderline Hall of Shame statement. I think even 20% is conservative.

  25. #25
    jamyjamjr is offline Banned
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    Quote Originally Posted by FireGuy1 View Post
    You do realize not holding any muscle is what causes high bf% in the first place? Sorry to pick on you ****** but that's a borderline Hall of Shame statement. I think even 20% is conservative.
    yo fire, is that pic from the comp??

    u bastard, ill never get to that bf...

  26. #26
    jamyjamjr is offline Banned
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    Quote Originally Posted by grinchinit View Post
    ok here it is...

    lean body mass = 136lbs or 62kg (roughly, 61.81)
    bmr=1705.096
    tdee=2642.8988
    whats your workout and cardio routine look like?? how many days a week? what intensity?

  27. #27
    grinchinit is offline Associate Member
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    workout about 4-5 times a week with like 20-30 minute cardio 2-3x a week. i like to say i train with pretty high intensity with minimal breaks and heavy lifting. i usually do bic/tri on monday chest/abs on tues legs on wed and shoulders/back on thurs. the workouts i do were given to me by one of the personal trainers that has been working there for a while

  28. #28
    jamyjamjr is offline Banned
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    what multiplying factor did you use for activity

  29. #29
    grinchinit is offline Associate Member
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    1.55....

  30. #30
    jamyjamjr is offline Banned
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    so im guessing your looking to cut??

  31. #31
    grinchinit is offline Associate Member
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    yea sadly ive ignored my weight for so many years now its catchin up to me and i cant stand it! i would love to keep the muscle i have if thats possible in anyway...im willin to do whatever it takes just say the word jamyjamjr

  32. #32
    jamyjamjr is offline Banned
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    i want to start you at a 2200 calorie diet..

    240g protien
    200g carb
    49g fats..

    if you worked through my whole sticky you have a good idea of what food choices to make (watch the videos)..

    use fitday. c o m to create a diet and then post it up here (please type it out like before)

    get your ass to work.. ill be waiting

  33. #33
    nonotone is offline Associate Member
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    ----
    Last edited by nonotone; 05-20-2014 at 06:48 AM.

  34. #34
    grinchinit is offline Associate Member
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    ok im on it

  35. #35
    FireGuy's Avatar
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    Quote Originally Posted by jamyjamjr View Post
    yo fire, is that pic from the comp??

    u bastard, ill never get to that bf...
    That was taken exactly one week out (excuse the pillow hair), 195 1/2 there. Weighed in at 191.8. Sorry for the highjack

  36. #36
    grinchinit is offline Associate Member
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    holy crap fitday is comfusing me lol sooo many options for chicken!!!

  37. #37
    FireGuy's Avatar
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    Quote Originally Posted by grinchinit View Post
    holy crap fitday is comfusing me lol sooo many options for chicken!!!
    Chicken breast, uncooked 23 grams of protein per 100 grams of weight. (going by memory so feel free to correct me if I am off)

  38. #38
    Gaspari1255 is offline Anabolic Member
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    eh yeah, i admit it. that was an idiotic statement on my part.

  39. #39
    grinchinit is offline Associate Member
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    im so lost lol this may take me a little while

  40. #40
    FireGuy's Avatar
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    Quote Originally Posted by ****** View Post
    eh yeah, i admit it. that was an idiotic statement on my part.
    It's all good, I know what you thought you were almost trying to say.

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