Diet vets!!Can you help get my diet down!? Heres how I eat now...

[DaBullet]

Ok so I usually eat pretty good right now I dropped weight cause I am going to be starting my first cycle of Test E and want to make sure im not loaded with fat. I went from weighing about 205 to 180lbs I am 5'6" tall and just to give you a little bit about my pysique I have a 29" waist, 44" chest and 17.5" biceps. Before my recent weight loss my waist was 34", chest was about 47" and my arms were 19.5". So heres how I eat every day morning I will have 2 packs of oatmeal, 2 hours later I will have a slice of wheat bread with 2 tsp of peanut butter, lunch I will have a salad with 3 pieces of boneless chicken. now its time to go to the gym, as soon as I get home from the gym I take my protein shake and about 2 hours later I will have my dinner which will be string beans and a steak or some chicken depending on what I feel like eating. and right before bed I will have another protein shake and 2 tsp of peanut butter. Now like I said I will be starting my first cycle and want to get quality lean muscle not really interested in bulking up anymore. What would you change or suggest I do when It comes to my diet. Each one of my shakes contains about 45g of protein. So can some one please advice. Thanks!!

[redz]

I eat every day morning I will have 2 packs of oatmeal

That's your breakfast? seriously......

2 hours later I will have a slice of wheat bread with 2 tsp of peanut butter

You are not comsuming enough protein or really much at all to this point.....
Your diet is in need of a serious overhaul!

[DaBullet]

well including my food I am intaking probably a good 160g of protein... But like I said not really trying to bulk up at all trying to lean out. Also I know its not a perfect diet thats the reason I posted this thread. Also the reason my diet being the way it was, was to lose weight I lost about 25lbs and now looking to jump on some juice and adjust my diet as needed to make sure I get the best results possible. Want to gain nothing but lean muscle.

[Twist]

lol your diet is a joke and you can look forward to very little from your cycle. a better diet and some cardio would smash your test cycle. juice is not for you; unless you feel the urge to potentially screw up your body(life) for everyday results easily achievable by other means.

[DaBullet]

Dude are you fu@ken kidding me... are you stupid dumb or slow?? or is it that you dont know how to read Twist?? Did I not say that I was looking for someone to change it for my!!! If anything your the joke bro and should not be on someones thread talking smack if you aint going to help, the thread says anyone who can help and obviously you dont know how... So if you cant help dont say crap. Im sure you knew everything right out of the gates right thats why your on here since you know everything. Everyone else has been somewhat helpful except for you. And I believe I also stated that I HAVENT started my cycle yet.And who are you to say juice is not for me...you dont know bro and not enought about me to say its for me its idiots like you that make people make dumb decisions when it comes to cycling. I have been working out for more than 14 years and never juiced and for me being 5'6" and being able to get up to 205 naturally I think says alot about my work ethics. A$$!!

[danielli]

Dude are you fu@ken kidding me... are you stupid dumb or slow?? or is it that you dont know how to read Twist?? Did I not say that I was looking for someone to change it for my!!! If anything your the joke bro and should not be on someones thread talking smack if you aint going to help, the thread says anyone who can help and obviously you dont know how... So if you cant help dont say crap. Im sure you knew everything right out of the gates right thats why your on here since you know everything. Everyone else has been somewhat helpful except for you. And I believe I also stated that I HAVENT started my cycle yet.And who are you to say juice is not for me...you dont know bro and not enought about me to say its for me its idiots like you that make people make dumb decisions when it comes to cycling. I have been working out for more than 14 years and never juiced and for me being 5'6" and being able to get up to 205 naturally I think says alot about my work ethics. A$$!!

I'm pretty new to the forums too. But dude..read up! Twist has given some good advice but you've got put some effort in this yourself first. How about reading other diets on the forums, reading some of the "stickies", then try to make your own. After that, then post your 'good diet' and let others critique it to make it better. You can't make chicken soup out of chicken sh*t.

NO ONE will write a diet for you buddy. If that's what you want maybe you should go pay a nutritionist.

[DaBullet]

I'm pretty new to the forums too. But dude..read up! Twist has given some good advice but you've got put some effort in this yourself first. How about reading other diets on the forums, reading some of the "stickies", then try to make your own. After that, then post your 'good diet' and let others critique it to make it better. You can't make chicken soup out of chicken sh*t.

NO ONE will write a diet for you buddy. If that's what you want maybe you should go pay a nutritionist.

I have read other diets already but obviously it dont matter. And I actually saw some of the advice that twist has posted but dont understand why he needed to be a di(k with me but to each his own I guess, I guess this forum shouldnt be called "Diet Questions" right...

[Regulator77]

Start with 7 meals a day, 40 g protein, 40-50 g carbs per meal. Then weigh and caliper each week. If your gaining weight and not increasing fat percent stick with it. If not add carbs preferably earlier in day and after workouts. Just add carbs or take them away based on your weekly measurements.

[mg1228]

twist is right ur diet is a joke and u shouldnt start a cycle---chill out---he aint calling u a joke---u sure u didnt start that test already, Lol


if u want help we will help---start by reading this

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

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....

[DaBullet]

I read this a couple hours ago and see what I need to do. My diet that I was on was just to lose the weight and not going to go into the cycle with this diet. I understand it's not the diet to cycle with and I apologize if I affended twist. You may think I'm not ready and I respect your opinions but I have been working out for a long time and I am ready to jump on a cycle. But on the real thanks for all the help that you have provided.

twist is right ur diet is a joke and u shouldnt start a cycle---chill out---he aint calling u a joke---u sure u didnt start that test already, Lol


if u want help we will help---start by reading this

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

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....

[mg1228]

make sure u watch the videos too---i dont think u should not do a cycle---but i do think u should not do a cycle until u understand and learn how to eat---cause if u dont it wont matter what aas u take

[mg1228]

congrats on the weightloss too

[DaBullet]

got you MG thanks a bunch! And ur right I am not going to start my cycle until I fully understand what I need to do to get the best results.

[sarasotafloridabrian]

MG1228 you are awesome!
had to comment ot come back to the thread more easily.
great advice.

[RyanAlmighty]

MG1228 you are awesome!
had to comment ot come back to the thread more easily.
great advice.

Sad that it's gotten to the point where he has to copy/paste all that info everytime before anyone will listen...

MG has helped me out on my diet exponentially, and I in no way consider myself to be a "guru", but by the time you are done consuming your two "meals" of oatmeal and toast, I've eatten ~900 calories, 34g Fat, 60g of Carbs, and 100g of Protein - and I'm 5'9 170lbs!

It sounds like your weight loss was from a total lack of nutrients. Do you think 160g of protein is enough to support your goal of gaining lean muscle?

I reccommend further research...

[mg1228]

MG1228 you are awesome!
had to comment ot come back to the thread more easily.
great advice.

thanks for the kind words

[RoadToRecovery]

Do you think 160g of protein is enough to support your goal of gaining lean muscle?

Depending on his body composition it could be.

[Damienm05]

Depending on his body composition it could be.

This is a refreshing post. Everyone puts so much emphasis on having disproportionately high protein. When I was skin and bones in high school, I made phenomenal gains on 150g daily with a good bit of complex carbs and EFA's. It was my first attempt at a decent diet and it didn't last but the point it, it's all about balance.