Info please!

**canadian-bacon** · 02-25-2012, 10:26 AM

Are there any diet plans already made up that I could build off of? I am having a hard time making one up on my own. Finding out all the carb protein and fat values are stressing me out. Haha. I want to lose a few pounds around the gut.

TDEE- 2175

**-KJ-** · 02-25-2012, 12:55 PM

Nobody will make a diet for you.
We all had to research, read the stickies and start from scratch.

The more you put in the more you will get back.

**--->>405<<---** · 02-25-2012, 01:00 PM

Originally Posted by juice-monkey-wannabe

Are there any diet plans already made up that I could build off of? I am having a hard time making one up on my own. Finding out all the carb protein and fat values are stressing me out. Haha. I want to lose a few pounds around the gut.

TDEE- 2175

tdee sounds low.. what r ur stats? age weight height bf%?

how did u determine ur tdee?

**canadian-bacon** · 02-25-2012, 01:54 PM

age:32
weight: 180
height: 5'10'' or 181 cm
bf: around 20%? i dont really know. i am nowhere near fat. just a little extra around the belly.
BMR = 66 + (13.7 x 81.64 weight in kg) + (5 x 181 height in cm) - (6.8 x 32 age in years)
66+111.468+905-217.6= 1871.868
BMR X 1.2 (little or no exercise and a desk or still standing job)= 2246.24
i was off in cm when i changed my height from feet.
i used a multiplier of 1.2 cause i sit in a machine for 10 hours a day. looks right huh?

**--->>405<<---** · 02-25-2012, 02:01 PM

ur bf% is crucial.. u dont want to base ur tdee off total body weight cuz that factors in fat... better to base tdee off LBM..

the 1.2 multiplier is ok if u dont workout.. do u workout? if so how much??

how many days lifting, how many days cardio and duration and intensity?

20% isnt obese but its fairly chubby.. can u post a pic? better would be to get it measured..

**canadian-bacon** · 02-25-2012, 02:40 PM

for the last 2 months i have been trying to workout everyday. it may not be bodybuilding type workout but i try to spend at least 45min or more doing something. Figure i gotta get diet straight first. eat shit gonna look like shit. Ill get a pic up today.

**--->>405<<---** · 02-25-2012, 02:53 PM

yeh what u eat matters more than anything else.. its important to know not so much how much uve been working out up to this point but what ur wkout plans r gonna be when u start this diet.. this way well know wat to base ur tdee multiplier on so we can determine how many cals u need to eat .. if ur tryin to drop bf id suggest lifting 4days/week and doing cardio 5-6days/week.. this will get u optimal results..

will be on lookout for ur pics.. if u can try to post at least 3.. front hands down, front double bi, back ...

**canadian-bacon** · 02-25-2012, 04:00 PM

the plan is to lose some fat. but the main goal is to put on size.

**--->>405<<---** · 02-25-2012, 04:22 PM

well depending on ur level of activity up to now will determine if and how much of both u can do.. typically size is put on by eating in a caloric surplus.. fat is reduced by eating in a caloric deficit... if ur 20% bf id suggest u cut down and then worry about a bulk..

if ur in a deficit ur not really gonna put on any size to speak of (depending how lazy uve been and muscle memory).. if ur in a surplus its gonna be difficult to lose fat.. so u see the dilemma.. i wouldnt try to do both...

if u dont care about losing the fat u have then u can focus on size.. i cant comprehend why anyone would wanna bulk at 20% bf but were all difft..

either way we need a bf% or guesstimate (which i dont like) to move forward.. as well as the level of activity u wanna base this diet on.. 1.55(5days/week) is typical..

**canadian-bacon** · 02-25-2012, 07:03 PM

**canadian-bacon** · 02-25-2012, 07:09 PM

i have really let myself go..lol fml. ashamed to even post those.

**--->>405<<---** · 02-25-2012, 08:03 PM

join the club man.. u really want a laugh go check out page 7 of my thread.. id put u in the neighborhood of 18-20% give or take..

180lbs at 20%bf

bmr = 1 thousand, seven hundred and eighty cals (wont allow me to type number..weird..)

tdee = 2759 cals using 1.55 (id like to note i use 1.55 and sit on my butt all day too)

id prob run 1900cals if i were u..

alot of people suggest 40/40/20 split.. thatd give u:

190g pro
190g carbs
42g fat

personally i prefer low carbs and if i were u id run it at:

280g pro
100g carbs
42g fat

split ur protein between 5 or 6 meals equally
split ur carbs between 3 meals: meal1, preworkout, postworkout
u should get enuff fats from the food u eat..

what r ur plans for working out?

**canadian-bacon** · 02-25-2012, 08:35 PM

thanks for the advice. gonna get this diet set up. for working out, i am gonna do weights 3/week and cardio every other day. its gonna be tough. on my 13 week of not smoking. lungs are not there anymore. hahah. once the body fat has dropped ill start to bulk.

**--->>405<<---** · 02-25-2012, 08:48 PM

id suggest once u put ur diet together to post it for review...

**canadian-bacon** · 02-25-2012, 08:51 PM

i meant to say i was gonna do that.

**--->>405<<---** · 02-25-2012, 10:11 PM

Good job on quitting smoking.. I quit 4yrs ago.. The elliptical is a great cardio tool.. If it werent for it id prob still be fat! If ur gonna do cardio on non lift days i suggest u do it in the am fasted (take 10g bcaas prior) or do HIIT if in the afternoon.. Try to do PWO CARDIO if u can ..id shoot for 5days/week cardio..

**canadian-bacon** · 02-26-2012, 07:43 AM

Meal 1 Breakfast

Yogurt. (200g)- 35 Cal 12g c 6g p 0g f
Rolled oats.- 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Eggs x 3- 225 cal. Og carbs. 18g protein. 15g fat.

560 cal 66 carbs 22 protein 10 fat

Meal 2

Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g p - 6g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f

313 cal 30 carbs 34 protein 7 fat

Meal 3

Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f

435 cal 13 carbs 38 protein 26 fat

Meal 4

Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f

367 cal 46 carbs 36 protein 4 fat

Meal 5

Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f

249 cal 23 carbs 30 protein 4 fat

1925 cals
178 carbs
172 protein + 2 @ 40g whey protein = 252
61 fat

meal 1 will always be breakfast. then depending what shift i am working ill set meals around when i get to workout. carbs before exercise right?

**Back In Black** · 02-26-2012, 09:00 AM

Where do you x2 whey shakes fit in?

**canadian-bacon** · 02-26-2012, 09:11 AM

1 post workout and 2nd would it matter? as long as i got it in during the day?

**canadian-bacon** · 02-26-2012, 02:48 PM

not to rush an answer. but was wondering if the diet was good to go? i was a little high on the macros then what i should be at .. any help tweeking it would be great.

**Back In Black** · 02-26-2012, 03:03 PM

Originally Posted by juice-monkey-wannabe

not to rush an answer. but was wondering if the diet was good to go? i was a little high on the macros then what i should be at .. any help tweeking it would be great.

The diet listed comes in about 2250 which may be a little high. Also the macro's are a little bit 'all over the place'. If possible I'd go with something like

Meal 1, pre and post workout - 50g carbs, 50g protein, 8g fat

Other 2 meals 50g protein and carbs from fibrous and cruciferous veggies with 8g of fat in each.

Totals 150g carbs (plus veggies)
250g protein
40g fat
Total approx 2000cals

A little different from 405's and you can adjust carbs dow and protein up if you wish. Minor adjustments are what will make your diet fit how you react to differing levels of each macro.

Rework it, list it and let's have a look.