Need my diet critiqued.

[Psfan23]

I have just ordered a cycle of Clen from ar-r and I just want to make sure that my diet is up to par for everything to work as well as possible. I have lowered my meals from 8 times a day to 6 times because I actually feel better and dont really have to force myself to eat, whether that was a good mood i will let you guys decide. But just so everyone knows my stats I am 6'1, 235 (just weighed myself this morning), and about 24% BF from the hand machine yesterday. I am doing some sprints in the morning, about 5-10 mins of cardio to warm up before my workouts and some sprints on the treadmill after my workout. As for my workouts I work with a bodybuilding trainer who LOVES super sets and drop sets. <--- I figured all of that information was necessary for this diet critique to work.

Now as for my diet here it is:

Meal 1: 1/4 cup of oats, 1/2 cup of milk, 1 tbs of peanut butter, 3 tbs of splenda <-- my oatmeal, 1 banana, and a protein shake (2 scoops of ON Whey protein, and 12 oz. of milk.)

Meal 2: 4 oz. of chicken and 1/2 cup of rice

Meal 3: 4 oz. of chicken and 1/2 cup of rice

Meal 4: Post workout meal (2 pieces of white bread, banana, 8oz. of 100% apple juice, protein shake, <--same as breakfast)

Meal 5: 4 oz. chicken or 6 oz. of fish and 1 cup of veggies

Meal 6: protein shake (1 scoop of ON Casein protein) 1 tbs of peanut butter.

Hopefully you guys can give me some pointers and lead me in the right direction. I have just recently (last 2 months) moved to this lower calorie diet to cut down, it is approximately 2800 calories. Also want to point out that I am taking T-Bomb (which will stop when I start my clen cycle), ON Mens multi-vit, and fish oil as well as Jack3d pre workout.

Any and all help is much appreciated.

[sherpa27]

hey man. looks like thats not enough food! believe it or not.
Whats your tdee?
im 190 16% bf and eat around 2600 during a cut.
Clen is great for fat loss and some will argue about its minor anabolic affect but you still gotta eat enough to not lose muscle. If your lifting as well those calories sound low. Another tip mix in some other lean meat, our gonna get sick of chicken that many times a day. Tuna, lean steak, turkey etc

[sherpa27]

btw can you post the calories for each meal? im looking at that again and its not adding up to 2800!
4oz chicken is 120 cal!

[Psfan23]

Well I'm not sure what tdee is if you dont mind explaining to me what that is I would appreciate that. and here are the calories for all the meals
Meal 1: 708
Meal 2: 285
Meal 3: 285
Meal 4: PWO 547
Meal 5: 312
Meal 6: 304
Total: 2,441

I actually thought i was eating more than that, I guess maybe I added up wrong when I added initially. Would you suggest maybe 6 oz. of chicken and a half cup of rice? that would bump it up a little bit? Any suggestions would be great thanks.

[sherpa27]

looking right away you might wanna even out your calories more, if that surge in the morning works for you then by all means keep it. i hate eating in the morning so i keep the cals a little lower and get em in throughout the day. Below is quoted text from MG1228 a respected member on these forums. This is what most people use to determine TDEE ( total daily calorie expenditure) it will sound high one you calculate your specific number but once you get used to eating that much your body will be a fat burning machine. It sounds counter intuitive but get those numbers calculated and reformulate a diet based off of them and lets see if we can manipulate it for the best results. Good luck

from MG1228:

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....

[Psfan23]

Alright so my BMR is roughly 2,119.6 and my TDEE is roughly 3,497.34 so is there like a certain diet that would work well for someone my size and all? I'm sure a lot of people ask this but like can we try to formulate something that would work well? I'm 235 and my lean body mass is 179