I need Diet help....like the 100's of others. Clen cutting cycle.

[Clincher]

This is all copied over from my on going clen cycle thread. I crashed hard last night and many members have been telling me that my diet is horrible. I listed it below with my stats. Can someone get me on track here. I will make the changes but I need to know how. Thanks!

Cycle Goal:
I'm not having a ton of trouble cutting weight but have flat days/week where I don't lose anything. I'm adding Clen to assist with my weight loss. I'm looking to get down around 255-260. I understand that you all might not agree with my methods but I assure you I did my homework and thinking well before starting the cycle.

Personal stats:
Height: 6'4"
Weight: 286.4lbs
Age: 28
BF%: Estimated at 19.5%

Workout Schedule:
Monday: 1.5 hours / Weight lifting + Cardio
Tuesday: 1.5 hours / Advanced MMA + BJJ training (very tough training)
Wednesday: 1 hour / Hard bag work session + Striking Pads w/partner
Thursday: 2 hours / Advanced MMA + BJJ training (very tough training)
Friday: .5 hours / Light Cardio
Saturday: 1.5 hours / Advanced Kick Boxing/MMA+Wrestling
Sunday: 2 hours / Hard Bag Session + Ground and Pound + cardio

Diet: (I know I have problems here but working on it)
Monday-Friday
Breakfast: 2 Cups of Orange Juice + 4 egg whites and 2 whole eggs
Lunch: 8-10oz's of lean pork/chicken + Apple + 100cal. Whole Wheat Granola
PWO: Protein Shake
Dinner: 8-10oz's of ultra lean beef or Chicken/pork + light carb dish + Green Veggies

Here is a link to my clen cutting cycle: http://forums.steroid.com/showthread.php?t=421597

[mg1228]

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

please read this post and understand 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....

[Clincher]

MG your the shit man. Thanks for the info.

[Damienm05]

At 286, I think you'd need to be benching 400+ to be under 25% body fat. That's no time to take clen. In fact, clen won't do anything without a properly structured diet/cardio regiment - it's not AAS (don't get any ideas). A better diet and more cardio and the lbs. should be coming off like it's nothing. Use the info MG has up for you to structure a diet for critique like some of the others you see posted and put it up. Within a day or 2, if you provide accurate macros and info for us, you'll have a diet that will get you where u wanna be.

[mg1228]

Damien, lets hook this guy up---cause i wanna see bfore and afters---this guys gotta alot to work with

[Damienm05]

Damien, lets hook this guy up---cause i wanna see bfore and afters---this guys gotta alot to work with

Absolutely!

[Damienm05]

You do seem highly active, so I wouldn't recommend a low-carb diet. I'd say as many 200-250g per day to start with. Low GI, complex carbs first 3 meals and as needed for heavy energy expenditure periods throughout the day. Switch to pro/fat nutrition in the evening. Try to get your fats from desisively measured servings of oils and nuts - not meat. Shoot for 70g daily. Get the rest of your cals from protein - 350g daily or more, you're a big guy. That should be right in the 3000 calorie range. We'll need to adjust based on your actual TDEE but I imagine it will be close to where you wanna be. Ideally, imo, cals 300-500 back of TDEE on training days and 500-700 back on rest days. No sugar or dairy whatsoever. Fill your stomach with fibrous greens when in doubt.

[mg1228]

You do seem highly active, so I wouldn't recommend a low-carb diet. I'd say as many 200-250g per day to start with. Low GI, complex carbs first 3 meals and as needed for heavy energy expenditure periods throughout the day. Switch to pro/fat nutrition in the evening. Try to get your fats from desisively measured servings of oils and nuts - not meat. Shoot for 70g daily. Get the rest of your cals from protein - 350g daily or more, you're a big guy. That should be right in the 3000 calorie range. We'll need to adjust based on your actual TDEE but I imagine it will be close to where you wanna be. Ideally, imo, cals 300-500 back of TDEE on training days and 500-700 back on rest days. No sugar or dairy whatsoever. Fill your stomach with fibrous greens when in doubt.

^^^i agree

[Clincher]

Listening... also working on getting all that info from above MG.

MG Requested Info:

Stats:
Personal stats:
Height: 6'4"
Weight: 286.4lbs
Age: 28
BF%: Estimated at 19.5%

BMR: 2572.5 calories

TDEE: 2572.5 x 1.725 = 4437.56
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

I'm not eating anywhere near 4437.56 calories. Closer to 3000-3500. I see the adjustments that need to be made. I'm going to recalculate and adjust my diet this weekend then hit the grocery store for supplies. MG and Damien thanks a lot for the support. Damien I know your not a fan of me taking clen but I really feel I'm getting results out of it. I will look at my situation again this weekend regarding the clen but I don't think I'm ready to drop it just yet being almost a week into my cycle. After a week of a decent diet, clen and my +cardio workouts I'm down almost 7lbs. Please continue to comment and share your thoughts!

[mg1228]

This is all copied over from my on going clen cycle thread. I crashed hard last night and many members have been telling me that my diet is horrible. I listed it below with my stats. Can someone get me on track here. I will make the changes but I need to know how. Thanks!

Cycle Goal:
I'm not having a ton of trouble cutting weight but have flat days/week where I don't lose anything. I'm adding Clen to assist with my weight loss. I'm looking to get down around 255-260. I understand that you all might not agree with my methods but I assure you I did my homework and thinking well before starting the cycle.

Personal stats:
Height: 6'4"
Weight: 286.4lbs
Age: 28
BF%: Estimated at 19.5%

Workout Schedule:
Monday: 1.5 hours / Weight lifting + Cardio
Tuesday: 1.5 hours / Advanced MMA + BJJ training (very tough training)
Wednesday: 1 hour / Hard bag work session + Striking Pads w/partner
Thursday: 2 hours / Advanced MMA + BJJ training (very tough training)
Friday: .5 hours / Light Cardio
Saturday: 1.5 hours / Advanced Kick Boxing/MMA+Wrestling
Sunday: 2 hours / Hard Bag Session + Ground and Pound + cardio

Diet: (I know I have problems here but working on it)
Monday-Friday
Breakfast: 2 Cups of Orange Juice + 4 egg whites and 2 whole eggsorange juice=100cals a cup?=200cals 4 whites=100cals 2 whole eggs=140 cals total 440 cals
Lunch: 8-10oz's of lean pork/chicken + Apple + 100cal. Whole Wheat Granola10oz chicken=290 cals apple=100cals granola=100cals total=490 cals
PWO: Protein Shakeshake 2 scoops whey?=220 cals
Dinner: 8-10oz's of ultra lean beef or Chicken/pork + light carb dish + Green Veggies10oz chicken 290 cals light carb dish=200cals? veggies=60 cals total=550 cals

Here is a link to my clen cutting cycle: http://forums.steroid.com/showthread.php?t=421597

see bold==total cals for the day=1700 just so u know---nowhere near 3000-3500

7lbs in a week is too much---if u doubled ur current diet u would b gettin close to what u need to eat

[Clincher]

Revamping my entire diet this weekend. I know I'm already behind on the gun here but better late then never. Anything you suggest adding other then upping my overall intake of what I have currently listed?

[mg1228]

just more of it for now--u need like 7 meals