pls need help with diet

[myl01e]

hi im 20 yrs old play baseball am 95 kilo 12-14% bf 183cm tall. pretty much every night i get 7or8 hours sleep. my problem i cannot remember the last day i didnt wake up tired. seriously every single day i feel like shit. not depressed life is great so nothing like that jus no enrgy and am always tired. i would love to have more energy and a proper diet i think will help.
i still need, although wanting to trim down, the calories to biuld muscle as i want to gain more lean mass. here is what i would normally eat any help would be much appreciated.

breakfast bout 830
oats with blueberries, juice with acai berry 3 grams
vit c, multi vit and 4.5 grams of fish oil

about10-11
bisquits and fruit

about 12 i get hungry again so have sandwigde wth spread and tin of tuna

2 : 2 sandwidges spread and meat ith salad usually all white bread usually

430:home from work usully just sugary snacks

workout or train

dinner meat veg and pasta or rice usually

dessert sometimes

i go to bed late bout 1030-12 n usually am hungry so more sugary snacks.

thats about a typical day. pls am needing help want to start feeding ym body better nutrients ad growing more muscle. will be strict just need some help with a diet pls.
thnks alot, tim

[mg1228]

hi im 20 yrs old play baseball am 95 kilo 12-14% bf 183cm tall. pretty much every night i get 7or8 hours sleep. my problem i cannot remember the last day i didnt wake up tired. seriously every single day i feel like shit. not depressed life is great so nothing like that jus no enrgy and am always tired. i would love to have more energy and a proper diet i think will help.
i still need, although wanting to trim down, the calories to biuld muscle as i want to gain more lean mass. here is what i would normally eat any help would be much appreciated.

breakfast bout 830
oats with blueberries, juice with acai berry 3 gramsneed protein source
vit c, multi vit and 4.5 grams of fish oil

about10-11
bisquits and fruitno more biscuits--need protein

about 12 i get hungry again so have sandwigde wth spread and tin of tuna

2 : 2 sandwidges spread and meat ith salad usually all white bread usuallyno more white bread--what meat

430:home from work usully just sugary snacksterrible

workout or train

dinner meat veg and pasta or rice usuallyseems ok

dessert sometimesnot anymore

i go to bed late bout 1030-12 n usually am hungry so more sugary snacks sugar thruout the day--which is in all of ur meals is why u feel run down

thats about a typical day. pls am needing help want to start feeding ym body better nutrients ad growing more muscle. will be strict just need some help with a diet pls.
thnks alot, tim

see bold above


need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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

So you wanna learn how to Diet?


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....

[myl01e]

deleted post

[myl01e]

this is the workout i was going to start monday as i only have to play twice a week. feel free to comment on it too thanks.

mon: quads and upper abs
power cleans 3x6
front squats 4x8-10
split squats 3x12
leg extension 3x20 (light dont want to wreck my knees)

weighted decline sit up 1x20 no weight, 3 x12
3 variations of crunches x 30

tues: back and forearms
chins x10 warm up
lat pull down 4x8-10
bent over row 4x8-10
seated row 3x8-10
incline bench pull 3x8-10
pull ups 2xmax

standing twists and curl 4x20
4x12
wed: game

thurs: hamstrings, chest and lower abs
deadlifts 4x8-10
squats 3x6-10
straight 3x 8-10

bench press 3x10-12
incline flyers 3x10-12

hanging leg raises 4x15
lieing leg raises 4x10

fri: biceps and shoulders and forearms
underhand pull downs 4x8-10
barbell curls 3x8-10
incline curls 3x8-10

shrugs 3x10-15
lateral raises, front raises and reverse flyers for rear delt 3x8 each tri set

reverse curls 3x8-10
wrist curls

sat: triceps and calves and obliques
skull crushers 4x8-10
tricep pushdown 3x8-10
reverse grip pulldown 3x8-10
dips 3x20

calf raises 5x30

side raises 3x10 each side
decline sit and twist with med ball 4x20

sun: game

[myl01e]

so brutally honest with my diet. well i havent relly been following a diet of late. but i will outline a pretty regular day and do as best as i can with the macros

830
1/2 cup oats with blue berries n acai berry
3/50/2/218

bout 930 i get hungry but try last until 10

apple, and bisquits/muffin/cake
macros???ot good i no

bout 12
white bread sandwidg with spread
hite bread sandwidge slice of ham, lettuce, cucumber and carrot

bout 2
tuna 15/?/?/?

home from work bout 430 bisquit snacks macros???
(if im playing or training that night dinner is chicken or tuna with rice or pasta, fruit and snacks)

if not gym bout5

pwo myocytin and mss monster

22.5/10.5/?/bout 238

dineer round 6-8 steak or chicken with vegetable and pasta

late night snack bisquits and cheese usually.

i no its really bad i as brutally honest. i am ashamed of it and wanting to change thanks so mch for your above and beyond response so far.

[mg1228]

u look alot better than that diet----my guess on bf(im no expert) would b 15-16---alright throw all that food in the trash and come up with a rough diet with food choices listed in above post--list macros and cals for each meal then total them up at the bottom---put ur workout time in there too---make it 5-7 meals---u way 204lbs right? how tall r u in feet and inches---btw ur gonna get ripped

[myl01e]

u look alot better than that diet----my guess on bf(im no expert) would b 15-16---alright throw all that food in the trash and come up with a rough diet with food choices listed in above post--list macros and cals for each meal then total them up at the bottom---put ur workout time in there too---make it 5-7 meals---u way 204lbs right? how tall r u in feet and inches---btw ur gonna get ripped

hell yeah i like the sound of that. im pretty sure im 6f n half. yeh between 200 n 205. ok il go with 16%no point cheating

203 x .16 = 32.48

203 - 32.48 = 170.52(total lean body mass)

170.52 / 2.2 = 77.5 total lean mass in kg's

370 + (21.6 x 77.5) = 2044 BMR

TDEE
2044 x 1.6 = 3270.4 daily caloric expenditure

ok so done that will re post a diet shortly

cheers

[wormwood]

hi im 20 yrs old play baseball am 95 kilo 12-14% bf 183cm tall. pretty much every night i get 7or8 hours sleep. my problem i cannot remember the last day i didnt wake up tired. seriously every single day i feel like shit. not depressed life is great so nothing like that jus no enrgy and am always tired. i would love to have more energy and a proper diet i think will help.
i still need, although wanting to trim down, the calories to biuld muscle as i want to gain more lean mass. here is what i would normally eat any help would be much appreciated.

breakfast bout 830
oats with blueberries, juice with acai berry 3 grams
vit c, multi vit and 4.5 grams of fish oil

about10-11
bisquits and fruit

about 12 i get hungry again so have sandwigde wth spread and tin of tuna

2 : 2 sandwidges spread and meat ith salad usually all white bread usually

430:home from work usully just sugary snacks

workout or train

dinner meat veg and pasta or rice usually

dessert sometimes

i go to bed late bout 1030-12 n usually am hungry so more sugary snacks.

thats about a typical day. pls am needing help want to start feeding ym body better nutrients ad growing more muscle. will be strict just need some help with a diet pls.
thnks alot, tim

I STRONGLY suggest that you go somewhere to get tested for food allergies. It's not normal for a 20 year old to feel tired all of the time. Food allergies are extremely common. Most people don't think they have them and go the majority of their lives tired. There's a lot of grains and refined carbs in your diet. A VERY common diet for triggering food allergies in people.

[myl01e]

thanks worm ill talk to my doc bout it

[myl01e]

ok so here is my new diet after researching abit. i want to get 'more ripped' but i still need calories for my muscle to grow so i would rather be on the big side rather than lean as more beneficial for my sport. i cant eat breafast so il try make up for it wth my second meal being abit bigger than the usual snack. limit crbs after lunch to more protein and fats afternoon n dinner.

upon waking: glass warm water with lemon or lime juice. (create that nice alkyline environment to burn fat and muslces to grow straight up)

pro/carbs/fat/cal

800 am:
1/2 cup oats 13/54.3/5.1/311
quarter cup blueberries .2/4.6/.25/19.25
banana 1.3/27/0.4/105
2 boiled egg 12.6/0.8/10/144
acai berry and green tea
multi v, vit c and 4.5 fish oil, 3 grms l-glutmine

27.1/86.7/15.75/579.25

945am:
95 gram tuna tin 24.2/0.0/0.8/110
1 boiled egg 6.3/0.4/4/72

30.5/0.4/4.8/182

12noon:
1/2 cup brown rice med grain 7.1/72.35/2.55/344
150 gr chicken breast 44.3/0.0/11.6/293
quarter of capsicum

51.4/72.35/14.15/637

200pm:
1/2 cup almonds 15/13.9/35.7/407
green tea

15/13.9/35.7/407

4pm:
95 grm tin tuna 24.2/0.0/0.8/110
1 cup raw carrots 1/10.5/0.3/45

25.2/10.5/1.1/155

BSc tornado 440pm

5-630 workout

PWO
BSc mass monster- 22.5/10.5/0.5/132
BSc myocytin
green apple 0.4/19.1/0.2/72

22.9/29.6/0.7/205

730pm
300 grms steak 81.9/0.0/45/755
100 grms mixed veges 3.3/13.5/0.5/64
half cup raw broccoli 1.2/2.9/0.2/15
green tea

86.4/16.4/45.7/834

500mg vit c, 3grms l glutamine

totals
258/216/117.7/2999.25

thats what i came up with hope that its not bad for a first timer but def welcoming any advice. cheers, tim