BF% estimates please! so i can figure out a diet

[grinchinit]

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!

[Gaspari1255]

14% bf

[grinchinit]

ok cool thanks ******! sry about the poses lol i know they suck

[jamyjamjr]

14% bf

wtf gave u the idea this guy is 14%??

[jamyjamjr]

give me full stats

age
weight
height
goals

[dangerous dan]

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......

[redz]

About 20% or so. Time to build a diet, post up what it looks like for now.

[grinchinit]

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

[dangerous dan]

im sure jammy will be posting up his sticky for you to work out tdee and bmr....

[redz]

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

[Twist]

minimum 20%

[jamyjamjr]

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..

[dangerous dan]

yep, your so predictable lol

[Noles12]

around 20. Listen to jammy and do what he says. He knows his stuff

[Gaspari1255]

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

[redz]

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.

[jamyjamjr]

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

[TRT,MAN]

you guys are all high. at least 26 or higher.

[Noles12]

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

[Noles12]

http://forums.steroid.com/showthread.php?t=373411

[Vitruvian-Man]

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.

[grinchinit]

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

[grinchinit]

ok here it is...

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

[FireGuy]

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.

[jamyjamjr]

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...

[jamyjamjr]

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?

[grinchinit]

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

[jamyjamjr]

what multiplying factor did you use for activity

[grinchinit]

1.55....

[jamyjamjr]

so im guessing your looking to cut??

[grinchinit]

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

[jamyjamjr]

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

[nonotone]

----

[grinchinit]

ok im on it

[FireGuy]

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

[grinchinit]

holy crap fitday is comfusing me lol sooo many options for chicken!!!

[FireGuy]

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)

[Gaspari1255]

eh yeah, i admit it. that was an idiotic statement on my part.

[grinchinit]

im so lost lol this may take me a little while

[FireGuy]

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.