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  1. #1
    camaro0583 is offline Junior Member
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    Exclamation Am i on the right track?

    So im on week 2 and feeling great im up to 120 of clen a day, and feel great. Here is what i have been eating

    NUTRIENTS: 10/10 10/11 10/12 10/13 10/14 10/15 10/16
    Calories: 687 1,040 846 546 699 603 1,234
    Fat: 34 55 41 18 22 22 48
    Carbohydrates: 38 45 33 22 32 25 62
    Protein: 57 90 94 71 91 75 140
    Sodium, Na: 729 2,376 1,004 1,027 732 1,177 1,473

    GO TO www.sparkpeople.com. That is what i use for the numbers. The numbers are 100% accurate.

    Every day I have been eating different foods. I get all my recipes from www.sparkrecipe.com. The carbs are all healthy.

    I weighed my self monday and lost 4lbs so far, that is with one week of dieting.

    My work out contains
    MONDAY: 1 1/2 hr cardio, tues 40min cardio and then 30min upper body, wed 1 1/2 hr cardio, thurs 40min cardio 30min lower, fri 1 1/2 hr cardio, sat 40min cardio 30min core.sunday off

  2. #2
    gangustahn is offline New Member
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    You are eating way too less. What are your stats? Find jamy's sticky post and start from there.

  3. #3
    gangustahn is offline New Member
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    Here ill do it for you....




    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..

  4. #4
    Klimax's Avatar
    Klimax is offline Member
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    I hope you won't regret in the future...

  5. #5
    SuperLift's Avatar
    SuperLift is offline Senior Member
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    definitely need to consume more

  6. #6
    07sandiegomuscle's Avatar
    07sandiegomuscle is offline Junior Member
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    New member?

    Quote Originally Posted by gangustahn View Post
    Here ill do it for you....




    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..
    You are a "new member" and you know this much? Where have you been? Why are you on here now finally? I wonder what you are looking to learn that you don't seem to already know? Don't get me wrong I am glad you are on here, but it is a little puzzling. Thanks for all the info in your posting Sensai. Are you a personal trainer? I want some professional advice about my diet and will pay you? I just have some questions and need some guidance. I know I could just post things up on here and will probably get a critique for free, but I want fast answers tailored to me. Interested?
    Last edited by 07sandiegomuscle; 10-17-2009 at 05:53 PM. Reason: misspelling

  7. #7
    chubbsub's Avatar
    chubbsub is offline Junior Member
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    (assuming you're an average-sized male) just looking at your cals and your cardio, it's easy to see that you're probably losing muscle like crazy.....post your entire diet for one day, like yesterday

  8. #8
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Quote Originally Posted by 07sandiegomuscle View Post
    You are a "new member" and you know this much? Where have you been? Why are you on here now finally? I wonder what you are looking to learn that you don't seem to already know? Don't get me wrong I am glad you are on here, but it is a little puzzling. Thanks for all the info in your posting Sensai. Are you a personal trainer? I want some professional advice about my diet and will pay you? I just have some questions and need some guidance. I know I could just post things up on here and will probably get a critique for free, but I want fast answers tailored to me. Interested?
    That is a very old copy and paste a banned member used to use. Funny he still left in the part that says he 6'4 and 275 @14%. Also had he taken time to read what he copied and pasted he would know the macros on the sample meals are way off.

  9. #9
    RAILroad's Avatar
    RAILroad is offline Junior Member
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    yea FG. i noticed pretty well known members were getting banned? jamy...jurtura...? for what reasons? on another board i see jurtura was a scam and also getting called out overthere. just curious cause all of a sudden they disappeared.

  10. #10
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    If you look in the lounge you can find a 4-5 page thread on the subject. I think the title was about Jamyjamjr getting banned.

  11. #11
    RAILroad's Avatar
    RAILroad is offline Junior Member
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    thanks FG didnt mean to hijack thread. thanks again.

  12. #12
    gangustahn is offline New Member
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    sorry about that.. ya i copied and pasted it.. I didnt know how to quote it. IF someone is willing to tell me how that would be awesome.

  13. #13
    gangustahn is offline New Member
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    not trying to steal anyones work. just figured it would be easier for him.. Since jamy hasnt been on the board for awhile. It would take quite a bit of searching.

    NOTE:I do not know much about dieting. I have followed what these guys have said and lost 12lbs..

    I figured if i put up that post so that the vets can come in with all the neccessary information to answer his question. I know that post has helped me out alot.
    Last edited by gangustahn; 10-19-2009 at 11:13 AM. Reason: add stuff

  14. #14
    stokedv is offline Associate Member
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    Jamy is very well known for his diet knowledge and help he gave to the users of this forum.. he still is "alive" on another forum you just have to look hard for him if u really wanna find him...

    This sticky brought me to 15 pounds weight loss so far and counting..

    And it's the clearest and easyest thing I ever read about diet I can't believe people think that it can be confusing lol

  15. #15
    camaro0583 is offline Junior Member
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    Exclamation

    Quote Originally Posted by chubbsub View Post
    (assuming you're an average-sized male) just looking at your cals and your cardio, it's easy to see that you're probably losing muscle like crazy.....post your entire diet for one day, like yesterday
    This is what i eat yesterday:
    Morning: 3 egg whites and one Canadian bacon
    lunch: home made tuna salad
    snake: peach
    dinner: home made chicken Marsala with vegs

    I feel great and don't feel weak. The thing is its hard to add more cals with out adding other factors like carbs, fat and sodium.

  16. #16
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    He stated he copied jamys thread before posting it.

    op: I take it you are cutting? anyway you are not eating enough. I call diets like this holocaust diets. You will most likely gain quickly once you stop eating like this.

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