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  1. #1
    Ca$tro's Avatar
    Ca$tro is offline Member
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    Help Me! My Diet is a mess!

    Here goes - My stats, if you need anything else pls ask and i will bow down to those with superiour knowledge, knowledge is the key to everything. I suppose in this case its not what you know but who you know...

    Age - 33
    Weight - 98kg (215lbs)
    Height - 6'0 (182.88cm)
    BF% - 20% (need Calipers to be exact)

    Train from 10am - 11.30am (Mon-Fri) Some Saturdays Cardio 45 mins
    Work from 1pm - 1am (Mon-Sat)

    Harris Benedict - BMR 2098.6
    TDEE 3252.83 (Mod Active)
    Katch McArdle - BMR 2486.8
    TDEE 3854.54

    MY Diet 7 Days
    Drink 4L water Daily.

    9 am: meal 1

    1 cup Oat + 8 egg whites + 2 whole egg + black coffee (glutamine with eggs)

    from 10 to 11:30am workout

    11:30 am: PW

    Whey Protien + banana + 1/2 cup Oat (Creatine with Shake) (BCAA)

    12.30 pm: Meal 2

    1/2 cup Oat + 4oz Skinless chicken Breast
    Large Bowl Green Salad
    (+) Lemon
    (+) tpsp Olive Oil


    3.30 pm: Meal 3

    4oz Skinless chicken Breast + 2 sweet Potato + Veggies

    6.30 pm: Meal 4

    4oz Skinless Chicken Breast + 1 Cup Brown rice + Veggie Salad


    9.30 pm: Meal 5

    Tuna in water + 1 tpsp flax seed oil


    Before bed: Meal 6

    Casien Protien + natty PB + Multi Vits


    Please note i have only just put this Diet together, Previously to this i was trying the following diet unsuccessfully :

    Before gym 10am: Oats/ 10 egg whites with glutamine/ Coffee.
    2. After gym 1pm: ProPeptide (protein shake) with creatine.
    3. About 3pm: Chicken breast with brown rice.
    4. About 5pm: 2 cans of tuna with sweetcorn.
    5. About 7pm: Meal replacement with an apple.
    6. About 10pm: Chicken breast with brown rice again.
    7. About 1am: Meal Replacement and an apple.
    8. Before bed: Peptide shake and vitc/calcium/fish oil tablets.
    No Carbs/Dairy after 7pm.

    As you can see it is not much of a diet but this is where i am stuck i have tried changing it to the best of my knowledge but my knowledge is just too limited opposed to thise of experts who have researched stuff that would take me years...
    Other questions i have are as follow, some may seem stupid but i need to know, so i apologise first for the silly questions lads:

    1.What veg should i consume if on a cutting diet?
    2.What should i snack on if i get hungry? Nuts?
    3.How should i cook my chicken breast? Scared of putting mayo on my tuna just in case i am consuming the wrong stuff?
    4.When is it best to have a cheat meal? I have mine on Sunday nights normally?
    5.Should my diet be different on non training days?
    6.Is there any other supplements i should take or not take? listed below...
    7.Do i sound insane? I do to my self....


    Protein i tend to stick to is - Shakes / Egg Whites / Chicken Breast / Tuna / Salmon. These are easily and readily available to me

    Carbs i like to eat - Oats (with water) / Sweet Potato / Brown Rice.

    Fats - Olive Oil / Peanut Butter / Fish oils / Udos oil. (Can i eat KP Nuts Spicy flavour???)

    Supplements i take - Glutamine / Creatine / BCAA / MultiVits / Vit C / Vit B Complex / Zinc / Vit E

    I believe there are several elements to becoming successful in the gym
    firstly - training,
    secondly and may be more importantly - dieting correctly, consuming adequte amounts of water (How much is the norm if training?)
    third - correct supplementation,
    fourth - if on ASS; correct use and correct PCT.

    I need help with all of the above lads and i am very grateful for all your input even if you just slag me off or fob me off. Just been through a hard time and the gym is the only thing that helps me vent my frustration. A healthy body leads to a healthy mind.

    Thankyou kind people and i love this site it is has helped me learn alot about the gym, things that i was previously oblivious to.

    Kind Regards
    Ca$tro

  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    get some macros up m8

  3. #3
    Ca$tro's Avatar
    Ca$tro is offline Member
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    mate i would if i knew how?

  4. #4
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    You need to start a spread sheet on your laptop

    ou should write down all the macos you can find (on the ack of food packs)

    If it doesnt say on the back of the pack you can use a calorie counter tool online to find these details

    It seemshard at first but once you build up a lil database you will be on your way

  5. #5
    Ca$tro's Avatar
    Ca$tro is offline Member
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    ok boss i shall try but if any one knows of the macros in my meals can they help me out pleeeeeaaaassssseeeee

  6. #6
    Ca$tro's Avatar
    Ca$tro is offline Member
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    Ok tried looking at the tins and at sites still can't get the flipping macros right....Help

  7. #7
    bigslick7878 is offline Senior Member
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    Come on man it is not that hard.

    Google "__________ nutrition facts" for every food. Add the numbers up. Not complicated.

  8. #8
    D7M's Avatar
    D7M
    D7M is offline AR-Elite Hall of Famer (RETIRED)
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    ^Exactly.

    Take your time.

    Check out Calorieking.com and other like it.

    No one's going to do your work for you bro

  9. #9
    afslc's Avatar
    afslc is offline New Member
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    Livestrong.com is a good one 2

  10. #10
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    We're all here to help bro, but we can't spend our days doing math for people and making their lives easier. We spend enough time doing this $hit for ourselves. If you want to send me a check, i'd be happy to do it for you. :-)

    Seriously - calorieking, livestrong, fitday - and there are many more. I don't even bother with those (except for meats) - I go with what's on the label. How hard can it be? 1g protein = 4 calories, 1g carbs = 4 calories, 1g fat = 9 calories. Just do the math, it's time consuming but easy!

    Fill in the macros for your meals and we will sort out this diet of yours.

  11. #11
    Ca$tro's Avatar
    Ca$tro is offline Member
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    I will get on it lads, thanks for the help and GB thanks...

  12. #12
    Ca$tro's Avatar
    Ca$tro is offline Member
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    Macro's - i have tried lads, just done a 12 hour shift at work and spent a good four hours reading and trying to get the right stats, nevertheless i know that some are wrong.
    All advice appreciated as i want to start the diet by monday need to get my eating under control and stop the weight fluctuating.

    Age - 33
    Weight - 98kg (215lbs)
    Height - 6'0 (182.88cm)
    BF% - 20% (need Calipers to be exact)

    Train from 10am - 11.30am (Mon-Fri)
    Work from 1pm - 1am (Mon-Sat)

    Harris Benedict - BMR 2098.6
    TDEE 3252.83 (Mod Active)
    Katch McArdle - BMR 2486.8
    TDEE 3854.54
    Water 4 Lt Daily

    Meal 1. 9:00am Pro/Carb/Fat/Cal

    8 Egg Whites + 2 Whole Eggs 34g/0g/5g/181
    1/2cup (60g) Oats 8g/40g/4g/228

    Total:42g/40g/9g/409kcal

    Meal 2. 11.30am PWO Pro/Carb/Fat/Cal

    Optimum Whey 24g/2g/1g/110
    1 Banana 0g/20g/0g/75
    1/2cup (60g) Oats (Creatine + BCAA) 8g/40g/4g/228

    Total:32g/62g/5g/413kcal

    Meal 3. 1:00pm Pro/Carb/Fat/Cal

    8 oz. Chicken Breast 44g/0g/6g/230
    100g Brown Rice (Cooked) 2g/22g/1g/105
    1cup Broccoli 2g/5g/0g/28

    Total:48g/27g/7g/363kcal


    Meal 4. 4:00pm Pro/Carb/Fat/Cal

    8 oz. Chicken Breast 44g/0g/6g/230
    100g Brown Rice (Cooked) 2g/22g/1g/105
    1cup Broccoli 2g/5g/0g/28

    Total:48g/27g/7g/363kcal

    Meal 5. 7:00pm Pro/Carb/Fat/Cal

    1 Can Tuna (120g Drained) 30g/0g/1g/129
    1 Cup Broccoli 2g/5g/0g/28

    Total:32g/5g/1g/157kcal



    Meal 6. 10:00pm Pro/Carb/Fat/Cal

    1 Can Tuna (120g Drained) 30g/0g/1g/129
    1 Cup Broccoli 2g/5g/0g/28

    Total:32g/5g/1g/157kcal


    Meal 7. 12:00am Pro/Carb/Fat/Cal

    8 oz. Salmon 46g/0g/4g/220
    1cup Broccoli, 2g/5g/0g/28


    Total:58g/5g/4g/248kcal


    Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

    Casein Shake 23g/4g/1g/117
    1Tbsp Flax Seed Oil (Udo's Oil) 0g/0g/15g/135
    1 Spoon Peanut Butter 5g/3g/8g/100
    Multi -Vitamins
    Total:28g/7g/24g/352kcal

    Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.

    Carbs : Oats (with water) / Sweet Potato / Brown Rice.

    Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.

    Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C / Vit B Complex / Zinc / Vit E

  13. #13
    Ca$tro's Avatar
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    Come on boys some help please i am trying yet not getting any further info.... I really wanted to get the diet sorted this weekend and get back on track on monday but i can't get the help i really need. Any advice from Pro's Mod's????

  14. #14
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    ok you got your macro's now total them up for the day. Then look for a small calorie deficit if you're looking to cut. Personally i wouldn't go lower than 500cal below maintenance

  15. #15
    bigslick7878 is offline Senior Member
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    Quote Originally Posted by Ca$tro View Post
    Macro's - i have tried lads, just done a 12 hour shift at work and spent a good four hours reading and trying to get the right stats, nevertheless i know that some are wrong.
    All advice appreciated as i want to start the diet by monday need to get my eating under control and stop the weight fluctuating.

    Age - 33
    Weight - 98kg (215lbs)
    Height - 6'0 (182.88cm)
    BF% - 20% (need Calipers to be exact)

    Train from 10am - 11.30am (Mon-Fri)
    Work from 1pm - 1am (Mon-Sat)

    Harris Benedict - BMR 2098.6
    TDEE 3252.83 (Mod Active)
    Katch McArdle - BMR 2486.8
    TDEE 3854.54
    Water 4 Lt Daily

    Meal 1. 9:00am Pro/Carb/Fat/Cal

    8 Egg Whites + 2 Whole Eggs 34g/0g/5g/181
    1/2cup (60g) Oats 8g/40g/4g/228

    Total:42g/40g/9g/409kcal

    Meal 2. 11.30am PWO Pro/Carb/Fat/Cal

    Optimum Whey 24g/2g/1g/110
    1 Banana 0g/20g/0g/75
    1/2cup (60g) Oats (Creatine + BCAA) 8g/40g/4g/228

    Total:32g/62g/5g/413kcal

    Meal 3. 1:00pm Pro/Carb/Fat/Cal

    8 oz. Chicken Breast 44g/0g/6g/230
    100g Brown Rice (Cooked) 2g/22g/1g/105
    1cup Broccoli 2g/5g/0g/28

    Total:48g/27g/7g/363kcal


    Meal 4. 4:00pm Pro/Carb/Fat/Cal

    8 oz. Chicken Breast 44g/0g/6g/230
    100g Brown Rice (Cooked) 2g/22g/1g/105
    1cup Broccoli 2g/5g/0g/28

    Total:48g/27g/7g/363kcal

    Meal 5. 7:00pm Pro/Carb/Fat/Cal

    1 Can Tuna (120g Drained) 30g/0g/1g/129
    1 Cup Broccoli 2g/5g/0g/28

    Total:32g/5g/1g/157kcal



    Meal 6. 10:00pm Pro/Carb/Fat/Cal

    1 Can Tuna (120g Drained) 30g/0g/1g/129
    1 Cup Broccoli 2g/5g/0g/28

    Total:32g/5g/1g/157kcal


    Meal 7. 12:00am Pro/Carb/Fat/Cal

    8 oz. Salmon 46g/0g/4g/220
    1cup Broccoli, 2g/5g/0g/28


    Total:58g/5g/4g/248kcal


    Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

    Casein Shake 23g/4g/1g/117
    1Tbsp Flax Seed Oil (Udo's Oil) 0g/0g/15g/135
    1 Spoon Peanut Butter 5g/3g/8g/100
    Multi -Vitamins
    Total:28g/7g/24g/352kcal

    Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.

    Carbs : Oats (with water) / Sweet Potato / Brown Rice.

    Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.

    Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C / Vit B Complex / Zinc / Vit E
    Totals would be nice.

    You are not in the "moderately active category" and there is no way in hell your maintenance is 3800 plus.

    Lightly active category, and using your LBM (215 x.80 = 172lbs) not total weight.

    Off the top of my head to "cut" you need to be in the 2600calorie range. I am currently 195 and am at 2400 a day. It would be lower but I do a TON of cardio.
    Last edited by bigslick7878; 09-30-2010 at 04:51 PM.

  16. #16
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    I think we got you sorted out via PM's, but nothing wrong with looking for more feedback. I've already said my piece, so i'm sittin this one out. =P

  17. #17
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Found it

    Go to fitday.com and put in your foods and the amount. Further repost your final diet so it can be critiqued. I will look at it when you show me how far you got because it is too much for me to go and try to see what you changed etc. If the last post has the correct diets and macros and your stats and all that, then just copy and paste it and I will look at it. I need this to be done and answered in a new post:

    1. correct stats
    2. correct macros
    3. Macro totals for the day
    4. GOALS - lose fat, or gain muscle, not both because it doesn't work that way; give me a number you want to reach
    5. Most important thing of all - post a picture (best way to show bf and muscle mass etc)

    You are 6ft but only about 170lbs of lbm. THis means you should eat like someone who is 175lbs to lose weight. That type of a diet is about 2k.

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