Please help with diet. REDONE

[ZoomyR6]

Took me a while to do this properly (I hope it's right) But this is the God's honest truth-My diet

24yrs old
280lbs
6’3
Aprox 26%BF
Goal is to lose weight. Would love to get down to 220. Need to lose a lot of weight by middle of July though.
TDEE-3225
BMI-35
BMR-2612

pro/carb/fat/cal
8am- whole wheat bagel with 3 egg whites, turkey, and a slice of swiss
34/63.5/10.7/485
Or 1.5 cup oatmeal /w milk
12.5/33/6.5/235

12am- Gyro
44/74/12/595
Or a burger
33/46/18/475

2pm- protein bar
25/28/11/300

2:30pm- Gym

4pm-PB&J on whole wheat breat
10.5/42/14/330

630pm-Chicken parm or something equally as bad with rice or fries
104/83/70/1,395


I did go to the gym and was working out hard with only 20 min of fast walking (4.3mph). I was eating A LOT healthier with chicken wraps and protein powder and veggies but that didn’t last long.
What I typed above as far as my meals go were what I was really eating all the time. Although I did change my diet drastically, its has only been for a short time (about 4 days so I won’t include them.
I finally accepted that you cant lose weight and bodybuild at the same time so I want to concentrate on just losing weight for now. I go to the gym now 4 days a week and do the treadmill for 30-40 minutes. I start off with a 3.5mph walk for 5 minutes then go to a 4.3mph walk for 5 minutes. At that point i'm dripping in sweat and my hearts pumping really good. I then keep walking at 4.6mph but at a 15degree incline for 3 min to get my heart exploding. Then I bring it down to a 3.5mph walk for 3 min for a cooling period. I then run for 2 min at a 7.0mph run. then back down to the walk and mix it all up again with different things. I dont really give my heart rate a chance to slow. Once I fee it slowing,I increase the intensity. I dont know if this is HIIT or if what Im doing is the right thing to lose weight.
I know my diet is horrible. Some of you are going to make fun of me but I accept it.

[baseline_9]

You are rite the diet is bad.

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26 - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals

This is roughly a 40 - 40 - 20 split that fits your TDEE, now its your turn to fit the foods in there.

Search for AWSOME FOODS thread, or go throuh my posts and find it for a list of good foods.

Repost a new diet plan

[ZoomyR6]

You are rite the diet is bad.

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26 - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals

This is roughly a 40 - 40 - 20 split that fits your TDEE, now its your turn to fit the foods in there.

Search for AWSOME FOODS thread, or go throuh my posts and find it for a list of good foods.

Repost a new diet plan

that was fast. Thanks a lot.
How did you figure my carb and fat amounts?
I will start fitting the foods in but in the mean time, is my cardio ok? Does it fit with the macros I'm going to start eating?

[mg1228]

lifting weights will burn as many cals as cardio---that being said u need to do both

45min 5-6 days a week on the cardio

[ZoomyR6]

I watched milo's nutritional videos and he said according to my body type, I should have very little fats and 100 carbs MAX.
The 300 you said to have isn't too much?

[mg1228]

what bodytype is that-and what makes u think thats ur bodytype?

[ZoomyR6]

what bodytype is that-and what makes u think thats ur bodytype?

From researching on the 3, I would be endomorph. I have a big build naturally with thick bones. I have been heavy all my life and gain weight easy

[baseline_9]

I watched milo's nutritional videos and he said according to my body type, I should have very little fats and 100 carbs MAX.
The 300 you said to have isn't too much?

Forgot to mention that you should cycle those carbs

Day 1 - 300 grams
Day 2 - 250 grams
Day 3 - 200 grams
Day 4 - 150 grams
Day 5 - No carbs / Keep down to 50 grams if you can
Day 6 - Repeat

[mg1228]

but have u ever followed a strict diet like the ones recommended in this forum

[ZoomyR6]

Forgot to mention that you should cycle those carbs

Day 1 - 300 grams
Day 2 - 250 grams
Day 3 - 200 grams
Day 4 - 150 grams
Day 5 - No carbs / Keep down to 50 grams if you can
Day 6 - Repeat

I'm not trying to be difficult but trying to learn. Isn't this amount of carbs and the amount of macros you calculated for hardcore builders? Aren't I going to gain more weight eating all this being I'm not going crazy hard in the gym and not a pro bodybuilder? I mean I'm fat as it is and just starting.

[Damienm05]

I'm not trying to be difficult but trying to learn. Isn't this amount of carbs and the amount of macros you calculated for hardcore builders? Aren't I going to gain more weight eating all this being I'm not going crazy hard in the gym and not a pro bodybuilder? I mean I'm fat as it is and just starting.

Nope. People eat 300g carbs a day via doughnuts, pizza, candy, soda, chinese food, burgers, fettuccine alfredo, and meatball subs. If you're eating oats, sweet potatoes, brown rice, wheat pasta, and other complex carbs - even the slowest metabolism won't allow you to get fat unless A) you're eating carbs when you don't need them (before bed usually) or B) you're also eating more than 100g of fat and your total calories are excessive.

I would however recommend a high-protein/moderate-carb/low-fat diet. For a TDEE of 2700, 250g pro/200g carb/60g fat would be a good ratio. Granted, those numbers are irrelevant because I don't know your real TDEE but the ratio would stand as a good way for you to diet initially - balance!

[ZoomyR6]

but have u ever followed a strict diet like the ones recommended in this forum

No sir I have not. However I know people that stuff their face with garbage and can't gain an ounce. I know people that also eat what they want and are very athletic. Then I know people, myself included, that have to work extremely hard to look half decent. That's what I'm going by although I'm probably wrong

[Damienm05]

Then I know people, myself included, that have to work extremely hard to look half decent

I always assumed I was like this after turning 20ish, when my metabolism seemed to shut off. I was a fairly sedentary dude in retrospect and I wasn't exercising beyond team sports or eating a proper diet. You'd be amazed at what you can achieve just by sticking to a good, balanced diet, while having intense workouts. In time, everything tightens up and you don't recognize yourself in the mirror when you happen to look up 2 years laters.

[ZoomyR6]

Here is what I had today so far. Please let me know if I am on the right track. I know my breakfast was weak. Very weak.

pro/carb/fat/cal

8am-1 cup of wheaties with fat free milk
13/38/1.5/210
apple
.4/19/.2/72

10am- Myoplex shake with f/f milk, a banana, and peanut butter
48/40/12.5/499

1pm- 1/4 lb turkey breast (cold cut)
15/9/3.5/127

2pm-Gym 45 min cardio (65-95% of max HR)

5pm- flounder (few drops of olive oil to not have the fish stick and seasoned it with Magic blackened red fish seasoning
57/1/11/345
salad with balsamic vinigar and olive oil
(Not sure about the macros)

if my calculations are right, that 2437 calories total so far. Am I on the right track?

[mg1228]

I'm not trying to be difficult but trying to learn. Isn't this amount of carbs and the amount of macros you calculated for hardcore builders? Aren't I going to gain more weight eating all this being I'm not going crazy hard in the gym and not a pro bodybuilder? I mean I'm fat as it is and just starting.

trust us---i was 177lb at about 18%bf and cut off 10% bf eating 250 gr of carbs---i only worked out 3 days a week and did cardio about 3 days

its all in what type of carbs and when and how often u eat

[mg1228]

read over this

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....

[baseline_9]

Here is what I had today so far. Please let me know if I am on the right track No you are not on ther rite track, by a long way. I know my breakfast was weak. Very weak.

pro/carb/fat/cal

8am-1 cup of wheaties with fat free milk
13/38/1.5/210
apple
.4/19/.2/72

10am- Myoplex shake with f/f milk, a banana, and peanut butter
48/40/12.5/499

1pm- 1/4 lb turkey breast (cold cut)
15/9/3.5/127

2pm-Gym 45 min cardio (65-95% of max HR) You need to do resistance training also

5pm- flounder (few drops of olive oil to not have the fish stick and seasoned it with Magic blackened red fish seasoning
57/1/11/345
salad with balsamic vinigar and olive oil
(Not sure about the macros)

if my calculations are right, that 2437 calories total so far. Am I on the right track?No

SORT THE DIET OUT, i have already posted you a guideline, Mg has posted the link to milo's Nutrition Videos!

[ZoomyR6]

SORT THE DIET OUT, i have already posted you a guideline, Mg has posted the link to milo's Nutrition Videos!

I already watched the videos I said. And what do you mean sort it out?
I'm confused how am I not on the right track and how are the calculations wrong?

[baseline_9]

I will give you a guideline of the foods to eat and when to eat them, you will need to look up macros to make it work for you.

Carbs

Oats
Rice
Potatoes
Sweet Potatoes
Yams

Wholgrain Pasta
Wholegrain Bread


Proteins


Whole Eggs
Steak
Chicken Breast
Turkey
Canned Tuna
Canned Salmon
Lean Cuts of Beef
Cottage Cheese

Mince Beef
Mince Chicken (Whole Chicken / Legs / Wings / Breasts)


Fats

Natty Peanut Butter
Olive Oil
Nuts
Avocado


Other Usefull foods

Milk
Brocoli
Beans ( Even Baked Beans ocasionally)
Oranges
Pineapple


07.00 - Carbs / Protein / Fat

10.00 - Carbs / Protein / Fat

13.00 - Carbs / Protein / Fat

16.00 - Carbs / Protein / Fat

19.00 - PWO?? Carbs / Protein

22.00 - Protein / Fat

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26g - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals

[ZoomyR6]

I will give you a guideline of the foods to eat and when to eat them, you will need to look up macros to make it work for you.

Carbs

Oats
Rice
Potatoes
Sweet Potatoes
Yams

Wholgrain Pasta
Wholegrain Bread


Proteins


Whole Eggs
Steak
Chicken Breast
Turkey
Canned Tuna
Canned Salmon
Lean Cuts of Beef
Cottage Cheese

Mince Beef
Mince Chicken (Whole Chicken / Legs / Wings / Breasts)


Fats

Natty Peanut Butter
Olive Oil
Nuts
Avocado


Other Usefull foods

Milk
Brocoli
Beans ( Even Baked Beans ocasionally)
Oranges
Pineapple


07.00 - Carbs / Protein / Fat

10.00 - Carbs / Protein / Fat

13.00 - Carbs / Protein / Fat

16.00 - Carbs / Protein / Fat

19.00 - PWO?? Carbs / Protein

22.00 - Protein / Fat

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26g - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals

Alright thanks a lot. Is the 07.00, 10.00, etc, the time of day?
Also when you add up the calories that comes to 3225 and thats my TDEE. Now dont I have to eat less that that to lose wait? Like 500 less?

[Kiki]

Also when you add up the calories that comes to 3225 and thats my TDEE. Now dont I have to eat less that that to lose wait? Like 500 less?

Well, through cardio and weight lifting you will be using more energy then you're consuming so you will lose weight. You can drop the calories if you want, but I think the best way is to increase your cardio durations first then drop calories later. You will lose weight fast in the beginning, especially if you were a couch potato.

[baseline_9]

Alright thanks a lot. Is the 07.00, 10.00, etc, the time of day? yes
Also when you add up the calories that comes to 3225 and thats my TDEE. Now dont I have to eat less that that to lose wait? Like 500 less?

Well, through cardio and weight lifting you will be using more energy then you're consuming so you will lose weight. You can drop the calories if you want, but I think the best way is to increase your cardio durations first then drop calories later. You will lose weight fast in the beginning, especially if you were a couch potato.

bingo

[mg1228]

meal 1 2eggs 6 egg whites --3/4 oats with water --2gr fish oil

meal 2 2cans tuna 1tspn lite mayo--3/4 cup oats--2gr fish oil

meal 3 6-8oz chicken breast--1cup broccoli--1 sweet potato or 1/2 cup oats--2gr fish oil
workout
pwo meal 2sc whey with water--2tbsp natty pb or 1tbsp udos oil

meal 5 (1hr after shake) 6-8oz chicken or fish--1sweet potato or 3/4 cup oats--2gr fish oil

meal 6 6-8oz lean red meat(i like sirloin)--1 cup broccoli--1tbsp natty pb--

meal 7 2sc casein protein--1tbsp natty pb--2gr fish oil

add up the macros on that and let me know what they are--start eating it tmro

[ZoomyR6]

meal 1 2eggs 6 egg whites --3/4 oats with water --2gr fish oil

meal 2 2cans tuna 1tspn lite mayo--3/4 cup oats--2gr fish oil

meal 3 6-8oz chicken breast--1cup broccoli--1 sweet potato or 1/2 cup oats--2gr fish oil
workout
pwo meal 2sc whey with water--2tbsp natty pb or 1tbsp udos oil

meal 5 (1hr after shake) 6-8oz chicken or fish--1sweet potato or 3/4 cup oats--2gr fish oil

meal 6 6-8oz lean red meat(i like sirloin)--1 cup broccoli--1tbsp natty pb--

meal 7 2sc casein protein--1tbsp natty pb--2gr fish oil

add up the macros on that and let me know what they are--start eating it tmro

pro/carb/fat

meal 1: 2 eggs and 6 egg whites-34/3/12.5
3/4 cup oats-9.7/40.7/3.8

meal 2: 2cans tuna (10oz)-72/0/2.3
3/4 cup oats-9.7/40.7/3.8

meal 3: 8oz chicken breast-69/0/8
1cup broccoli-4.5/13/5
1 sweet potato-2.3/24/4

PWO: Isopure Zero carb-50/0/0
2tbsp smuckers natty-7/6/16

meal 5: 8oz chicken-69/0/8
3/4 cup oats-9.7/40.7/3.8

meal 6: 6oz sirloin-50/0/10
1cup broccoli-4.5/13/5
1tbsp natty-3.5/3/8

meal 7: 2sc casein protein-48/6/2
1tbsp natty-3.5/3/8

Total: 446.4gr protien
193.1gr carbs
100gr fat

3458cals

This isn't 40-40-20 but its dead on to my TDEE. How the hell did you do that?

[HeavyL]

I was going through the sticky with NArk about diet, I was wondering to why you want 100 grams of fat shouldn't it be less? im new to this diet im running keto right now

[mg1228]

pro/carb/fat

meal 1: 2 eggs and 6 egg whites-34/3/12.5
3/4 cup oats-9.7/40.7/3.87.5/40/4.5

meal 2: 2cans tuna (10oz)-72/0/2.3do 1 can
3/4 cup oats-9.7/40.7/3.8should b 7.5/40/4.5

meal 3: 8oz chicken breast-69/0/8this should b 48/0/5
1cup broccoli-4.5/13/5
1 sweet potato-2.3/24/4

PWO: Isopure Zero carb-50/0/0
2tbsp smuckers natty-7/6/16

meal 5: 8oz chicken-69/0/8again--48/0/5
3/4 cup oats-9.7/40.7/3.8see above

meal 6: 6oz sirloin-50/0/10this should b 36/0/10ish
1cup broccoli-4.5/13/5
1tbsp natty-3.5/3/8

meal 7: 2sc casein protein-48/6/2
1tbsp natty-3.5/3/8

Total: 446.4gr protien
193.1gr carbs
100gr fat

3458cals

This isn't 40-40-20 but its dead on to my TDEE. How the hell did you do that?

see bold---re add those

[ZoomyR6]

see bold---re add those

340.3gr Protein-1361cals.
191gr Carbs -764cals.
95.1gr Fats-855.9cals.

Total:
2981.1 Calories

What ratio is this now?

[mg1228]

idk--but itll work--

40/40/20 would b 300gr pro 300gr carbs 60gr fat

do 1 sc casein in the last meal and 25gr pwo--is thst isopure 2 scoops or 1?--that will get u to just under 300gr

[ZoomyR6]

idk--but itll work--

40/40/20 would b 300gr pro 300gr carbs 60gr fat

do 1 sc casein in the last meal and 25gr pwo--is thst isopure 2 scoops or 1?--that will get u to just under 300gr

The isopure is 2 scoops. Whats the benefit of casein btw? I was reading that it stays in your stomach as a gel and slowly releases?

[mg1228]

The isopure is 2 scoops. Whats the benefit of casein btw? I was reading that it stays in your stomach as a gel and slowly releases?

ok do 1 sc casein and do 1sc isopure pwo

the casein is a slow digesting protein---whey is fast--casein will help get u thru the night without goin catabolic--u can do real food instead aswell