really need some diet help please!!!!!!

[kev123]

hi there i am new to this website, i will start with introducing myself my name is Kev i am from bristol,england i am 26 and 197lb with 23% bodyfat i am in the gym 6 days a week i have been trainig for about 6 months in that time i have not reached the gains i would like to have which i am 90% sure it is down to my diet has anyone any diet plans that they could share with me that could help ,i am currently using usn pure protein and iso2 monohydrate creatine(which i have been told is not really very good(any veiws)) any help would be greatly appreciated thanks,kev

[baseline_9]

What are you goals m8?

Im asuming you want to loose weight?

Check my thread out **Critique My 16 Week 'Get Ripped Diet'**

This shows a guideline of what im going to be eating to loose weight.

DONT RELY ON CREATINE AND WHEY PROTIEN!! They are only supps and wont get you where you want to be, especially if you are trying to loose fat.

**Eat at least 6 x per day

**Eat whole / natural foods (Chicken, Fish, Lean Meat, eggs, Rice, Sweet Potato, Oats)

**Maintain high intensity in weight training

**Add Cardio up to 6 x per week

**Only use supps like whey PWO or as a last resource, whole foods will help increase metabolic rate

Thats just my input m8, w8 and see what other ppl say

[kev123]

cool thanks alot my goals are to get body fat down to 10%(does this sound like a good %) and get bigger i do cardio for 10 minutes before and after weights and i have a cardio day at the end of the training week thanks,kev

[mg1228]

skip the cardio bfore weights and up it 45 after

[kev123]

ah ok dont want to sound thick but what and how will this do? thanks,kev

[mg1228]

not sure what ur asking---but if ur asking why i posted what i did then here ya go

10 min will do nothing for u imo---if i were u then i would do am cardio on an empty stomach for 45min to an hour at low intensity and if u still wnat to do pwo cardio then try 20-30 min low intensity---low intensity is 220-age=__x65%=where ur hr needs to be

that being said cardio is only 1 piece to the puzzle--the other is diet--

post up a proposed diet and we will help u with it


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....

[kev123]

this is my basic every day routine:-
5a.m breakfast:-4 egg whites + 1 whole egg
40g oats with skimmed milk
1 banana
a protein shake

9:30 snack:-protein shake
small glass water

12:30lunsh:-5oz tuna
1tsp light mayo
1brown baguel
salad
yogurt

4snack:-protein shake
small glass water

6p.m dinner:-8oz grilled chicken breast
1 baked potato
1 and a half cups of brown wholewheat rice
green veg
olive oil dressing
1 bag of cashew nuts

7:30p.m:- into the gym for 45-1hr

9p.m snack:-protein shake
large glass water

10:30-11 p.m sleep

this is my daily routine the shake i am using is U.S.N pure protein
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

[mg1228]

this is my basic every day routine:-
5a.m breakfast:-4 egg whites + 1 whole eggdo 6 whites 3whole
40g oats with skimmed milkdrop the milk do water instead-not sure how much 40gr is--but do 3/4 cup
1 bananadrop it
a protein shakedrop it

9:30 snack:-protein shake drop the shake--do real food instead--lean protein and complex carb--really too much time since 5am meal
small glass water

12:30lunsh:-5oz tuna
1tsp light mayo
1brown bagueldrop it and do 1/2 cup oats
salad
yogurtdrop it

4snack:-protein shake drop it and do real food--lean protein and complex carb
small glass water

6p.m dinner:-8oz grilled chicken breastgood
1 baked potatodrop it
1 and a half cups of brown wholewheat ricegood
green vegmake sure these are fibrous carbs--like broccoli
olive oil dressing
1 bag of cashew nutsdrop it

7:30p.m:- into the gym for 45-1hr

9p.m snack:-protein shakesince u aint gonna eat again after this do real food---8oz chicken breast and i would do carbs with it--or u could do a good fat source
large glass water

10:30-11 p.m sleep

this is my daily routine the shake i am using is U.S.N pure protein
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

see bold above---u need to post cals and macros for each meal and total up the day--u are not gonna get bigger but u can get to 10%

u also need to figure ur tdee so we can figure how many calories u need--start by making the changes above

[Damienm05]

I like your critique 99% but I would say keep the PWO shake, just 1-scoop of whey with 1/2 cup oats. Then get a whole food meal in right before bed, ideally lean ground beef with 2 tbspn. of natty PB or some other beef/efa meal. That really is a terrible workout time if there's anyway to change it, but if not I understand real life (job/family) comes before bodybuilding.

Also, it's not realistic to gain significant muscle mass while cutting body fat from 23 to 10%. Sure you can get bigger but going from weezy (i imagine your around that level of muscle if your 197 at 23%) to fifty while cutting won't happen. Not trying to be a downer just wouldn't want you to be disappointed. If you follow Mg's advice, get your numbers/macros in check, and do cardio - you will have nice results for sure. You could be at 15% and looking like Akon in not long at all. Then akon to fifty is very achievable with the right diet! Haha, btw, don't put too much stock into these rapper's physiques - they're all like 5'6"! Except 50, he's pretty jacked for sure.

[mg1228]

ur right---i judt didnt see him eatin again---but that would b ideal, pwo shake and oats then an hr later, real food

[kev123]

ok thanks back to my shake the thing is i have only started using this stuff for the last 2 weeks and all i do is mix it with water so would it still be ok to mix with oats? if i keep using it
cheers,kev

[Damienm05]

Yeah, just mix em right in and drink em down. Eat what's left at the bottom w/ a sppon - tasty stuff.

[kev123]

ok cool thanks alot

[kev123]

hi right i have been thinkin about maybe trying to build my body fat into muscle rather than loosing the fat does this sound like a ok idea?age 26 heigt 6ft1 weight 197lb body fat 23%apparently. i am goin to post a picture of myself later tonight for you all to look at and point me in the right direction i will admit that i am a very impateint person but i am prepared to put the hardwork in to get to where i want my only prob is time because i work 12 hours shifts 7am-7pm and then 7pm-7am which is a bit of a nightmare for me to get into the gym around seeing the family but i will work that out also if there are any supplements that anyone can advice(no aas at this time still a little unsure) thanks,kev

[Damienm05]

hi right i have been thinkin about maybe trying to build my body fat into muscle rather than loosing the fat does this sound like a ok idea?age 26 heigt 6ft1 weight 197lb body fat 23%apparently. i am goin to post a picture of myself later tonight for you all to look at and point me in the right direction i will admit that i am a very impateint person but i am prepared to put the hardwork in to get to where i want my only prob is time because i work 12 hours shifts 7am-7pm and then 7pm-7am which is a bit of a nightmare for me to get into the gym around seeing the family but i will work that out also if there are any supplements that anyone can advice(no aas at this time still a little unsure) thanks,kev

1 - I don't know why people think you can turn body fat into muscle. It doesn't work that way. There is no advantage to having excess body fat other than staying warm in the winter. Body fat reduces one's performance in the gym and covers up the muscles we work so hard to build. Get down to 12% or so and then you can think about "Bulking" and gaining mass with a higher calorie diet.

2 - I'm impatient too. I tried to build serious muscle while getting to a low bf% for months - I was spinning my wheels and both goals were hindered in the process. I finally listened to the guys on here and haven't looked back. I know it's hard but have a little faith!

3 - I understand how hard it is to develop an amazing physique with time/schedule constraints. Believe it or not, most of us on here seem to be swamped with work, school, family, and our anal dieting. Once you get in a good routine, it becomes second nature however. You'll be fine bro, you've already come this far.

4 - So glad to meet someone who recognizes they're not ready for AAS. Of course, with the right diet and training, you will be and it will be a more successful cycle when it happens. For now, you need a solid diet, 1.5 gallons of water daily, a good multivitamin, a bottle of fish oil capsules to supplement your pro/carb meals (optional but recommended), and creatine monohydrate (optional but recommended). Don't buy into the other stuff, it's money you should be spending on your diet. Do you use any pre-workout supps as of now?

[kev123]

ok wicked as for turning fat into muscle i was just seeing if that would work i wasnt really sure but as for the creatine monhydrate i have some iso2 creatine mono but i have been told not to use it because the monohydrate is no good and to get just creatine dont ask me why just what people have told me cheers,kev

[kev123]

what do you think of testo boosters some people say go for them and others say not to bother i know we are all different but i am just gathering everyones opinion and when i get to the stage where i have perfected my diet as much as i can and got my routine sorted then if i think about taking supps or even aas i have got enough knowledge to make the right decision cheers,kev

[Damienm05]

I would not use an over-the-counter test product. I tried one years ago and noticed nothing but a decreased sex drive. That said, I'm about to start my first PCT and considering using one to help with testicular shutdown - I am still skeptical however.

[kev123]

do they have effects in size or anything like the aas and yeah not to sure either i have just posted on the steroid forum for there views,i watch la muscle on sky and they promote the la muscle norateen products and i can only find good reviews on them but the good ones are not really the ones i want to read as much as the bad ones so the forums are perfect as you know for 1st hand experience but everyone is different cheers,kev

[Damienm05]

They are herbal supps that claim to have an effect on test levels and none are fda approved. As where most aas cycles are based around ACTUAL TESTOSTERONE - usually twice the body's natural production weekly. There's no comparison.