Please help with my diet wanting to cut weight

[milesc88]

hey im 21 years old and im 5' 11, 229 pounds, and 24% bf. I work out really hard and do alot of cardio. Im in the army so i have pt in the morning and then i do my own thing in the afternoon. I should be dropping weight like crazy so i have been told that my die has to suck. Any help please. ill post pics in a couple days. An another thing i work out alot and i was also told i prolly dont get enough protein intake cause i canot gain any lean muscle mass to save my life...

[Big_dean]

put up an example of your diet now

[gbrice75]

^^^ x2. We cannot even begin to help until we know what your current diet looks like. The more honest you are about it (even if it's horrible), the better we can assist.

You need to figure out your TDEE, and post your goals and diet. From there, the pro's can help tweak it.

[milesc88]

ok well i have pt in the morning at 0545 so sometimes i drink some juice or eat a bannana before so i dont starve. After pt around 0700- bowl of oatmeal with raisins, two boiled eggs with only one of the yolks and two turkey sausage links, glass of water.

For lunch usally around 1130- either turkey burger or turkey sandwich, with onions,bell peppers, hot sauce, mustard and on whole grain bread. also with low fat pepper jack cheese.

For dinner depends on what time i get off and get to go to the gym but anywhere from 5 and nlt 8- either lunch again or like some turky breast with spinach or greens

Now the in between snacks i havnt got down yet, i was eatin fruit but was told that i need to lay off the fruit to only one serving so i have been eatin like a tuna snack pack or a turkey wrap with some veggies

I mega men vit with breakfast but about to switch to the animal packs

And drink a protein shake right after i get done workin out.


Some of my questions before tweakin?
1. what is the best kind of protein for me and when should i take it and how much
2. Like i said earlier i get off at diffrent times but usually i go to the gym before dinner and then drink the shake, wait a min and eat dinner, is this ok.
3.Thats pretty much it everything else is with my diet, Thanks so much

oh and i do pt in the morning and it usually is crossfit and i do my workouts in the afternoon so..

[gbrice75]

Some of my questions before tweakin?
1. what is the best kind of protein for me and when should i take it and how much Eggs, Fish, Lean Beef, Turkey, Chicken, Bison, etc

2. Like i said earlier i get off at diffrent times but usually i go to the gym before dinner and then drink the shake, wait a min and eat dinner, is this ok.
3.Thats pretty much it everything else is with my diet, Thanks so much

oh and i do pt in the morning and it usually is crossfit and i do my workouts in the afternoon so..

You need to post up this diet with macros (how many grams of protein, carbs, fat, total calories?) - nobody here is going to do the work for you. Post in the following format:

4oz chicken - 24/0/2 - 100 (P/C/F - total calories)
1/2 cup oats - 5/27/2.5 - 140

That's what we need to help u.

[mg1228]

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....

[milesc88]

ok here is what i got so far im new to all of this but i think i got it close enough

age-21
Ht- 5'11
wt-224
bf%-24
BMR-2041
TDEE-3673.8


Ok now my diet is jacked up cause i just started it like this week and no experience.

0545-pt( crossfit or cardio)
0730-0800

2hard boiled eggs 140cal, 10.0g fat, 2.0g carb, 12.0g pro
1cup plain oats 166, 3.6, 28.1, 5.9
2 turkey links 129 10 0.9 8.6 total 435 23.6 31 265



1130-1200



Turkey burger patty-160cal, 8.0g fat, 2.0g carb, 22.0g pro
2 sli. wg bread- 180, 4.0, 30.0, 8.0
1 slice pj cheese- 80. 6.0, 0, 4.0
onion, bell pepper, hotsauce



4:30-7:00 depending on work and gym time



either same as lunch or just turkey meat and mustard,collard greens or spinach

I use the wheybolic extreme 60 gnc brand whey protein
so i hope i did ok thank you

[mg1228]

did u watch the videos?