Hurt my diet please!

[shadowlid]

Ok guys and girls I have posted this same post about 3 times but something has come up or something didn’t work out, or I just said f it. Well i finally have a good gym partner that will push me to the limit and i am ready to cut the extra fat. So

As I stand right now

6’3”
210 Ibs or 95 kilograms
Age 19 almost 20

I am looking to cut my body fat down to at least 12% I have calculated my body fat with that little clicker thing and I come up with 20%? Does this sound right I have read some posts on here where you have a 5’8” guy that weighs 210 Ibs and has 20% body fat. Ether I am calculating it wrong or they are. Which do you think. It could be do to the Lean body mass. But who knows. Enough with all that.
This is the diet that I am planning on doing to cut down on my fat. Be ****ing cruel. And don’t just say that’s a bad diet tell me WHY!!!! Right now I have enough money to actually buy the good food I need. So lets get r done.
By the way I am a broke college student and I do not have time for full meals all the time so there is gonna be some shakes in here.

1663 Calories/day Macros cal/fat/carb/pro

6:30am cardio 1hr

Meal 1

Protein shake: 240/ 4.5 / 8 /52

Meal 2

8 oz chicken breasts: 373/ 8.1 / 0 / 70
1 stick of celery: not worth putting macros
1 tbs olive oil : 119/ 13.5/ 0/ 0

Meal 3

Protein shake 1 scoop: 140/ 2/ 4/ 26
1 stick of celery

Meal 4

½ cup oats 150/ 2.5/ 27/ 5
1 can tuna 140/ 6/ 0/ 26
1 stick of celery

Meal 5

8oz chicken breasts 373/ 8.1/ 0/ 70
Baked potato 128/ .1 / 29/ 3.5
1 stick of celery

44grams fat
68g carbs
252g protein


I know this has many problems I just threw it together in about 30minutes.
Tweak, bitch, complain, I don’t care just tell me what’s wrong and how to fix it.


Thanks,

Shadow

[mg1228]

need to know ur tdee---use the info below to figure it---

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

http://forums.steroid.com/showthread.php?t=323516


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....

[americanoak]

You might wanna get some more carbs in in the morning.. some oeatmeal or what toast or something. Maybe not though, see what others have to say.

[stokedv]

Ok guys and girls I have posted this same post about 3 times but something has come up or something didn’t work out, or I just said f it. Well i finally have a good gym partner that will push me to the limit and i am ready to cut the extra fat. So

As I stand right now

6’3”
210 Ibs or 95 kilograms
Age 19 almost 20

I am looking to cut my body fat down to at least 12% I have calculated my body fat with that little clicker thing and I come up with 20%? Does this sound right I have read some posts on here where you have a 5’8” guy that weighs 210 Ibs and has 20% body fat. Ether I am calculating it wrong or they are. Which do you think. It could be do to the Lean body mass. But who knows. Enough with all that.
This is the diet that I am planning on doing to cut down on my fat. Be ****ing cruel. And don’t just say that’s a bad diet tell me WHY!!!! Right now I have enough money to actually buy the good food I need. So lets get r done.
By the way I am a broke college student and I do not have time for full meals all the time so there is gonna be some shakes in here.

1663 Calories/day Macros cal/fat/carb/pro

6:30am cardio 1hr

Meal 1

Protein shake: 240/ 4.5 / 8 /52
Do you have anything against eggs?
Meal 2

8 oz chicken breasts: 373/ 8.1 / 0 / 70
1 stick of celery: not worth putting macros
1 tbs olive oil : 119/ 13.5/ 0/ 0

Meal 3

Protein shake 1 scoop: 140/ 2/ 4/ 26
1 stick of celery
You already had a shake.. too many shakes put this one PWO
Meal 4

½ cup oats 150/ 2.5/ 27/ 5Instead of carbs here try fat
1 can tuna 140/ 6/ 0/ 26
1 stick of celery

Meal 5

8oz chicken breasts 373/ 8.1/ 0/ 70
Baked potato 128/ .1 / 29/ 3.5 I dont know if this is a good idea
1 stick of celery

44grams fat
68g carbs
252g protein


I know this has many problems I just threw it together in about 30minutes.
Tweak, bitch, complain, I don’t care just tell me what’s wrong and how to fix it.


Thanks,

Shadow

In bold my input... Do you like eggs? read the sticky that mg put up there watch the videos.. we will make a solid diet in a bit here