Anyone who can help me setting up a diet programme?

[NotThatBig1]

As the description say, anyone? I can pay you if wanted.

I am 33 years old, 183cm high and 97kg. I want to loose weight as well as I will cycle during 8 weeks of the diet with primobolan , teste and winstrol .

I will also walk for 1 hour every day in the morning before eating the first meal. This to gain most of the cardio and fatburning process.

[mg1228]

dont cycle if u dont know how to eat---u dont know how serious i am when i say that---other than that $2000 and i will have u ripped, lol



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....

[NotThatBig1]

Well, to keep it short, I have been dieting before, but I want to make it 100% right this time. usually it has been lots of proteins, low carb and healthy fat.

The recent years I have not had a diet, just eated what ever you eat

age 33
weight 97kg
height 183
bf dont know, high
goals.. be lean and hard, 10%bf

I have good recipes on different dishes including fish, chicken, turkey, beef and pork. But I need more insight in how much I need, of what and how! usually I have lost 1kg a week with 9 meals a day, like

First; walking 1 hour

meal 1: 50g protiens, and a smothie containg about 100g berrys, 2 spoon youghert, 1 banana, 1dl orange juice

meal 2: 140g chicken breast, 50g rice

meal 3: fruits and protien shake

meal 4: 160g beef/fish and 40g rice

meal 5: 140g chicken breast 50g rice and

meal 6: post workout, 50g protein and 160g fish/beef/pork/chicken and 60g rice and a lean bar

meal 7: fruits and wheats

meal 8: 130g chicken and 30g rice

meal 9: shake 50g protein and banana

Now I will start my diet 2 weeks before cycle and further 8 weeks diet. Cycle is;

1-8 400mg primo ew
1-8 250 teste ew
2-6 40mg winsrol ed
pct 20mg nolva ed 4 weeks

my metabolism is probably very low, I have been at the gym seriously for two months! Then not for 2 years.

[Damienm05]

That diet contains a lot of healthy food but it's not set up properly for your goals. I'm confident that MG's got you so all I'll say is that you need to cut sugar out of your diet, even via fruit. Berries are acceptable but still not an ideal food for cutting. You need to have your carb meals early in the day and not before bed. Based on that you should re-post a diet but include the macros (cals/pro/carb/fat) for each meal. Use fitday.com. It'll take some effort on your part initially but once he fixes your diet, you'll get where you wanna be without AAS. Then you can use AAS to take your physique over-the-top. Also, you need to know your bf% to know your BMR. Post a pic shirtless, no1 here will judge or be a dick or use it for sexual gratification.

[mg1228]

Well, to keep it short, I have been dieting before, but I want to make it 100% right this time. usually it has been lots of proteins, low carb and healthy fat.

The recent years I have not had a diet, just eated what ever you eat

age 33
weight 97kg
height 183
bf dont know, high
goals.. be lean and hard, 10%bf

I have good recipes on different dishes including fish, chicken, turkey, beef and pork. But I need more insight in how much I need, of what and how! usually I have lost 1kg a week with 9 meals a day, like

First; walking 1 hour

meal 1: 50g protiens, and a smothie containg about 100g berrys, 2 spoon youghert, 1 banana, 1dl orange juicecut out all fruits add oats--what proteins u thinkin about?

meal 2: 140g chicken breast, 50g ricegood add broccoli

meal 3: fruits and protien shakeno fruits

meal 4: 160g beef/fish and 40g ricewhat kind of beef--make sure its brown rice

meal 5: 140g chicken breast 50g rice and add broccoli

meal 6: post workout, 50g protein and 160g fish/beef/pork/chicken and 60g rice and a lean bardrop the lean bar---thats alot of protein

meal 7: fruits and wheatsu got the hint on fruits--what kind of wheats

meal 8: 130g chicken and 30g rice

meal 9: shake 50g protein and bananadrop banana add a good fat source

Now I will start my diet 2 weeks before cycle and further 8 weeks diet. Cycle is;

1-8 400mg primo ew
1-8 250 teste ew
2-6 40mg winsrol ed
pct 20mg nolva ed 4 weeks

my metabolism is probably very low, I have been at the gym seriously for two months! Then not for 2 years.

see bold above for starters---need macros for all meals-----list time of day for meals--also as i stated above we need ur tdee-----absolutely have to do cardio---try 5 days a week when u get up on a empty stomach---dont take steroids yet

[NotThatBig1]

lets say the meals, as of that diet, is like this;

meal 1 08:00
meal 2 10:00
meal 3 12:00
meal 4 14:00
meal 5 16:00
workout 17-18
meal 6 18:30
meal 7 20:00
meal 8 22:00
meal 9 23:30 before bed

I do not know my BF now, as I have not measured it for a long time. The steriods are for diet purpose, diet as well as gaining. Thats what primo and winstrol does, however, some test most be added for the benefit of my phsycic. Having pms all cycle is no fun :P

And what a normal day for me eating would be;



then you have the snacks like one bag of chips in the weekend etc

[mg1228]

lets say the meals, as of that diet, is like this;

meal 1 08:00
meal 2 10:00
meal 3 12:00
meal 4 14:00
meal 5 16:00
workout 17-18
meal 6 18:30
meal 7 20:00
meal 8 22:00
meal 9 23:30 before bed

I do not know my BF now, as I have not measured it for a long time. The steriods are for diet purpose, diet as well as gaining. Thats what primo and winstrol does, however, some test most be added for the benefit of my phsycic. Having pms all cycle is no fun :P

And what a normal day for me eating would be;



then you have the snacks like one bag of chips in the weekend etc

still need macros for each meal--i know it will take some time to put it all together but u gotta do it if u want this to work---guess high on the bf% and figure ur tdee otherwise we are spinning our wheels---

i dpnt know anything about primo---but winny aint gonna do nothin but make ur joints hurt--imo u need to b less than 10% bf if u wanna see a diff in the mirror with winny---u could get real bad sides if u got a high bf%---but if ur gonna do it, do it---ur a grown man----post up ur diet with all macros--and get tdee

[NotThatBig1]

still need macros for each meal--i know it will take some time to put it all together but u gotta do it if u want this to work---guess high on the bf% and figure ur tdee otherwise we are spinning our wheels---

i dpnt know anything about primo---but winny aint gonna do nothin but make ur joints hurt--imo u need to b less than 10% bf if u wanna see a diff in the mirror with winny---u could get real bad sides if u got a high bf%---but if ur gonna do it, do it---ur a grown man----post up ur diet with all macros--and get tdee

Ok, I think we missunderstand each other here. Currently I am not on a diet, so what I want to figure out is what kinda diet I want to go on in a couple of weeks. I can find out my bf I think. But what I eat is so inconsistense that it would not matters. Like one day, one sandwich, chokolate, tacos and nothing more, second day meatloaf, three sandwiches, some fruit and nuts, next day beef with baked potatos, serial, sandwich etc. So its really more up to how much calories I need, how much % fat, how much % protiene etc.

[mg1228]

i know ur not on a current diet---u need to post a proposed diet u think u can stick to and we will help u tweak it---the diet in ur post #3 is a good start---in my post #5 i tweaked it somewhat---

no one knows how many calories u need----hell we dont even know ur real name how could we know how many cals u need to eat to lose weight, lol--thats why im asking again for ur tdee---after we know ur tdee we can get close on how many cals u need to eat----please read post #2--every word---and then watch the videos

[NotThatBig1]

i know ur not on a current diet---u need to post a proposed diet u think u can stick to and we will help u tweak it---the diet in ur post #3 is a good start---in my post #5 i tweaked it somewhat---

no one knows how many calories u need----hell we dont even know ur real name how could we know how many cals u need to eat to lose weight, lol--thats why im asking again for ur tdee---after we know ur tdee we can get close on how many cals u need to eat----please read post #2--every word---and then watch the videos

Ok, I will do that and come back to you, ok!

[mg1228]

sounds good

[NotThatBig1]

MG1228:

Here we go, is this what you need?

Weight 98kg/216lbs
Height 1.81cm/6ft
Bodyfat 26%
Percent of water 52.0
Musclemass 72.4
BMR 2276kcl
Metabolic age 46
Viscular fat 10
Phsycique rating 3
Bonemass 3.7

So, if I have figured this right, I would base my baseline diet on this.

My lean bodymass is 72.4kg! And I will average the diet on 2200kcal every day. This means;

724kcal should be from protiens like fish, stake, chicken etc.

221kcal should be from fat (15%)

1225kcal should be from carbs

In grams this equals to 181grams of proteins and 306grams from carbs, the fat you get from the food it self and supplements like udos.


So I base my baseline diet like this:

Meal 1 30 gram proteins og 88 gram carb
Meal 2 30 gram proteins og 42 gram carb
Meal 3 30 gram proteins og 41 gram carb
Meal 4 30 gram proteins og 35 gram carb
WORKOUT:
Meal 5 30 gram proteins og 65 gram carb
Meal 6 30 gram proteins og 35 gram carb

I will also add 50grams proteins from shake post workout, with bcca, glutamin, kreatin etc. Pre work out booster. And I will use a programe like the one mentioned earlier in this thread to calculate the amount of different foods to fine tune the menu of the diet. The carbs will mainly come from vegs and other slow carbs to reduce the insulin . After 4 weeks on the baseline diet I will start the real fat loss diet. The baseline is to stabalize the body. Imagine the body getting used with a scenario like this:

day 1 3800kcal
day 2 2300kcal
day 4 2000kcal
day 5 3400kcal

If I go straight on a fatloss diet, my body will await the fatburning process due to the body awaiting a higher intake of kcals in near future. RIGHT?

And to clerify;

my diet will be based on the same as the baseline diet, but I will cut the carbs with 10%-15% in the first phase. When the fat stops going off I will increase cardio training and let the fat burn even more. This is phase two. Now, phase three will cut even 10% more, but only in a rotary system. Example, for day one/meal one (which already has gone from 88grams to 78grams) I will cut it down to 68grams for 2 days, then increase it to 78grams 1 day and keep on doing that througout the diet.

[mg1228]

MG1228:

Here we go, is this what you need?

Weight 98kg/216lbs
Height 1.81cm/6ft
Bodyfat 26%
Percent of water 52.0
Musclemass 72.4
BMR 2276kcl
Metabolic age 46
Viscular fat 10
Phsycique rating 3
Bonemass 3.7

So, if I have figured this right, I would base my baseline diet on this.

My lean bodymass is 72.4kg! And I will average the diet on 2200kcal every day. This means;

724kcal should be from protiens like fish, stake, chicken etc.

221kcal should be from fat (15%)

1225kcal should be from carbs

In grams this equals to 181grams of proteins and 306grams from carbs, the fat you get from the food it self and supplements like udos.


So I base my baseline diet like this:

Meal 1 30 gram proteins og 88 gram carb
Meal 2 30 gram proteins og 42 gram carb
Meal 3 30 gram proteins og 41 gram carb
Meal 4 30 gram proteins og 35 gram carb
WORKOUT:
Meal 5 30 gram proteins og 65 gram carb
Meal 6 30 gram proteins og 35 gram carb

I will also add 50grams proteins from shake post workout, with bcca, glutamin, kreatin etc. Pre work out booster. And I will use a programe like the one mentioned earlier in this thread to calculate the amount of different foods to fine tune the menu of the diet. The carbs will mainly come from vegs and other slow carbs to reduce the insulin . After 4 weeks on the baseline diet I will start the real fat loss diet. The baseline is to stabalize the body. Imagine the body getting used with a scenario like this:

day 1 3800kcal
day 2 2300kcal
day 4 2000kcal
day 5 3400kcal

If I go straight on a fatloss diet, my body will await the fatburning process due to the body awaiting a higher intake of kcals in near future. RIGHT?

And to clerify;

my diet will be based on the same as the baseline diet, but I will cut the carbs with 10%-15% in the first phase. When the fat stops going off I will increase cardio training and let the fat burn even more. This is phase two. Now, phase three will cut even 10% more, but only in a rotary system. Example, for day one/meal one (which already has gone from 88grams to 78grams) I will cut it down to 68grams for 2 days, then increase it to 78grams 1 day and keep on doing that througout the diet.

i dont think u need to go to the extremes of carb cycling right now---

u say ur bmr is 2200---if that is right u now need to figure ur tdee

if ur bmr is correct at 2200 then using a daily activity multiplier of 1.5 would put ur tdee at 3300--(u need to use the correct multiplier as i do not know ur daily activity)

how many times a week do u workout with weights and how many days cardio?

u need to set up ur diet in a 40/40/20 split--thats 40% cals from pro--40% from low gi carbs and 20% from fat---u got way too many carbs in ur proposed plan

if ur tdee is 3300 i would star eating around 2600-2700 and do cardio 5 days a week

[NotThatBig1]

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Now, thats 898kcal's from pros, 200kcal's from fat and 1131 from carbs. (if calculated from the first example I gave you) And if you look at the diet after the baseline diet, the carb will increase to a level that is the same of the proteins.

[Damienm05]

4 hard lifting sessions and 5 cardio sessions isn't anything special. It's active but unless you work a physical job and play a sport on the side, you're not even x 1.8 - and that's fine but don't get ahead of yourself!

[NotThatBig1]

Ok, lets say I go for 2800 and 40/40/20

Total cal: 2800. of these are 1120 proteins, 1120 carbs and 560 fat.
Broken down in grams: Prot 280g, Carbs 280g
Dietplan will look like this:

Meal 1 46gram prot 75gram carb
Meal 2 46gram prot 40gram carb
Meal 3 46gram prot 35gram carb
Meal 4 46gram prot 30gram carb
WORKOUT
Meal 5 46gram prot 70gram carb
Meal 6 46gram prot 30gram carb

Agree???

And the menu 1 out of 6 would be:

Menu1:

Meal1:
3 egg, 2 slices ham and 25g brokkoli in an omlett.
100gram Oats with 1dl light milk

Meal2:
186g chicken breast with 45g brown rice.

Meal3:
186g chicken breast, 37g brown rice, 30g spinach, 20g red pepper

Meal4:
218g minced prime beef, 38g white rice (short carbs for the workout)

WORKOUT (post work out 50g whey protins shaker with bcca, glutamine, creatine)

Meal5:
210 tenderloin with 90g brown rice, 20g brokkoli, 5 cherrytomatos

Meal6:
186g chicken breast, 34g brownrice

[mg1228]

include time for meals and macros for each meals--i doubt it breaks down exactly like u got it (evenly)

and if u could convert those grams into oz it would help me

[NotThatBig1]

macros?

100grams are 3.5 ounces

[NotThatBig1]

Now, lasty try PUH!!!! Is THIS what you want, example:

Meal 107:00)
3 egg, 2 skiver kokt skinke og 25g brokkoli i omlett.
100gram havregryn med 1dl lett melk

6.5ounce of eggs, 0.9ounce of brocolie, 3.5 ounce oats, 3.3 fluid ounces, 2 slices boiled ham (not like thick American slices)
From fitday it would be like this:
Fat:
34.4grams 304cals
Saturated fats: 9.8
Polysaturated 6.8
Monosaturated 13.6

Carbs:
76.4grams 312cal
dietry fiber 11.3

Protein:
21.11grams 199cals

PS! The fat is higher here since the remaining meals are low on them! AND, I also get fat from additional sources like coconut oil from frying meals, to udos choiche!