Diet troubles please help

[JustINploided]

So I have been working out for a while now and haven't really seen any gains overall. Only few things have I noticed in change. Over all my performance is better I can do more pushups pull ups heavier weights but I'm not noticing a change in body.

Wondering most likely due to my diet that im not getting any gains. Although I'm now trying to cut up for summer time. Anyone got a good diet plan for cutting minus no carbs all meat.... ?

I eat 5 times a day min "snack" size meals consisting of tuna, chicken, turkey, occasional steak. I have a bowl of oatmeal for breakfast and have like 2 protien shakes a day on being after workout
Now I'm a broke ass mofo haha so i need to keep it on a cheep side.

[RaginCajun]

i am sure the gurus will help ya out. first of all, they will need your stats (ht, wt, TDEE, and goals) and also a detailed list of everything you put in ya pilehole. once you get your macros dialed in, then i am sure your body will respond and let you know what it needs. go read thru some of the stickies at the top of the diet section as they should further help you on this quest.

[gbrice75]

How old are you?

As RC said, we need your complete stats in order to get an idea of where you're at physically.

Also - were you ever overweight in you life (assuming you're not now)? I mean overweight, as in fat - not a few lbs.

[JustINploided]

Ok ok so Yes I took advice gear in hand didn't use it waiting but I'm 23 6'1" 205. Yes yes i was overweight back in couple years ago pushing 250+. So I did work lost weight got down but I have never had abs and i want them beezies lol. I don't think I'm fat.

[JustINploided]

I read a lot of the stickies I eat clean. Mustard gets hella old. Ok sample diet
Morning
Oats 2 cups some fat free milk and 2tbsp of flax seed oil, splenda if i feeling a little dangerous
Workout hour later
Protein shake. Aminos muli vit
work first break
i wanna say 2 cans of tuna its a weighted .65 - add mustard some black pepper
lunch break
usually some egg whites and chicken with mustard and blackend seasoning with swiss cheese on top
and or a whole wheat turkey sammich swiss mustard non existant mayo. if im feeling dead for more carbs
last break
4 oz turkey or chicken
home
protien shake
before bed light snack some grilled chicken bbq sauce usually

[RaginCajun]

getting there! now, go thru each food that you listed above and add up the numbers (macro nutrients protein/fat/carbs) for each and see what you come out with. its the only way you can see what your eating and the only we can help. food choices look ok, minus the bread. i bet the food you have listed only to amounts to around 1600 or so.

[JustINploided]

probably but shouldnt i be cutting out 500 cals for cutting?
like i said im a baller on a budget. man i knew a site that would break down my food items for me but i forgot it.

[RaginCajun]

probably but shouldnt i be cutting out 500 cals for cutting?
like i said im a baller on a budget. man i knew a site that would break down my food items for me but i forgot it.

once you learn how to do it and realize the numbers of each food item, everyday life gets easier. yes, you should be cutting 500 cals but you need to figure out what would be your 'maintenance' cals (which comes from TDEE) first in order to cut the 500 cals out. you can also eat more cals and do more cardio to get the numbers you want. know one on here will just give you a diet, they want you to learn how to do but there are members on here that you can pay to help train you. you are in the right spot bud, just keep doing your homework. i use LOSE IT app to track my food (when i remember to) and also use livestrong.com website. do your homework and i am sure everyone will help out. i am no guru but i will try to help as best i can

[--->>405<<---]

Just welcome man..

Read: (if u havent already)

1. So u wanna learn how to diet
2. Tdee
3. How to cut
4. How to bulk

Looks like one of ur probs is ur not counting cals and macros nor do u have a solid laid out meal plan.. U need both of these to have results with any degree of predictability..

[JustINploided]

Oh yeah livestrong thats the one i used before. ok let me get that scale out and find out how much carbs protein ect.

[JustINploided]

I can't find it on Livestrong. the diet maker
this lose it app is a little crazy nothing like i remember with the livestrong even though i can't find it anymore
its confusing me a little i go from chicken breast grilled 1lb from peices roasted and the differences i crazy
ive put in like 4 things and im at like 1800 cals

[JustINploided]

i use LOSE IT app to track my food (when i remember to) and also use livestrong.com website. do your homework and i am sure everyone will help out. i am no guru but i will try to help as best i can

is there anyways i could share my diet plan daily via the app or txt ?

BTW my tdee is apparently 3315 cals daily. my diet so far consists of approx 2400. will update when i figure out how to read how much prot carb ect. intake i have.
apparently this consists of 2400 cals
Fat 73.6g
Sat 17g
Chol 513
Sodium 4,264mg
Carbs 123.4g
Fiber 16.4g
Sugars 5.9g
Protein 273.3

I hope you can further help me with my cutting I cardio 3 times week and do cardio/core 2 times weekly
I have lost so far in the two weeks approx 3 4 lbs so i must be doing something right ! right? lol
Help is much appreciated i look forward to your responses.

[--->>405<<---]

with a tdee of 3315 ur about rite for cals.. IMO ur getting too much fat.. (28%) id cut it down to 20 and add the xtra cals to ur protein..

2400cals
340g pro
140g carbs
53g fat

if i were u id post an exact diet including total macros and cals for review.. for variety once u figure out how much of what u should be eating and when u can then swap out sources for carbs and protein..

split ur protein equally between 6 meals and ur carbs equally between 3 meals: meal 1, preworkout, postworkout only..

if u wanted to accelerate fatloss u could reduce ur carbs to 20% of total cals and ur split would be 60/20/20 (my preferred strait low carb split).. keeping carbs at or below 20% total cals will aid in mobilization of fat cells..

cardio: id do it either am fasted for 45mins or pwo..

whats ur bf%? if u dont know find out!

[JustINploided]

I don't know where to go to find out my exact bf%. Most work outs I do is in the am after waking up you have nothing in the engine so im just burning fumes
ok So diet would consist of. this is basically exact form of my diet So how would i cut out fat ? change my flaxseed oil to 1tbls?
Meal Plan
1-Breakfast
2 cups oatmeal
Cals 614
Fat 10.6g
Carb 109.7g
Pro 21.3g
2tbls Flaxseed Oil
240 Cals
27.2g Fat
2.6 Sat fat
-PRE WORK OUT consists of creatine multi vit a pre work out pump and a thermo genic *i dont feel these will absorb if i ate a meal/snack before workout
2-Post work out Protein Shake (i use gold standard & water not milk)
Protien 24
Cals 120
Fat 1g
Carbs 3g
3-Meal 3
Tuna 11 oz
Protein 73.7g
Fat 9.3g
4-Lunch
3 Egg whites
75 Cals
17.7g protein
1.1g Carb
1 Chicken breast Grilled
Cals 496
Fat 16g
Pro 88g
1 Slice swiss cheese
Cals 106
Carb1.5g
Pro 7.5
5-Meal
4 oz Lunch meat turkey
Fat .8g
Pro 17g
Carbs 5.1g
6-Meal
Protien Shake
Cals 120
Protien 24
Fat 1g
Carbs 3g
Misc any point of the day i generally drink 2 rockstars zero carb low sugar 16 oz cans
Cals 30
Sug 1g

PLEASE DO ADJUST AND RIP APART IF NEED BE I TAKE NO OFFENSE

[--->>405<<---]

from now on post ur diet like this:

Meal1 (0600) ...............

Meal2 (0830) ............

meal3 (1030) ..........

Meal4 (pre w/o 1200) .....

Meal5 (PWO 1400) ........

Total cals
Pro
Carbs
Fat

Easier on the eyes ( i dont even want to read above LOL)

Also i dont know what kind of thermogenic ur taking but whenever i take ECA stack i usually try to take it with food.. Ur best thermogenic is gonna be 1. diet and 2. Cardio... In that order of importance..

Also it looks like ur not getting any significant carbs pre workout or pwo?? Thats when u want them esp while cutting.. Also in meal 1..

[busybody]

k.
fat? too high.
should be cut in half.
you need almost an extra 100 grams of carbs (keep it veggies. on a cut, most of it should be veggies).
and protein is too high. or at least to me it is. cut it back by like 50 grams.

and lastly, the calorie count. Too high. 2400 on a cut?
nah. drop it down to like 1700. You'll notice some change then.

sorry this isn't more specific. looked quick at what you posted.
but a good starting point

[JustINploided]

Idk if i could survive on a 1700 Cal diet I'm already starving on the 2400. Veggies as in? what like broccoli or beans could i instead substitute veggies for V8 juice as i HATE veggies lmao.

The thermogenic i take is by BSN

wondering how i should plug in those carbs after my workout as usually my work out is after breakfast. and haha my post was a lot more pretty but it automatically posted everything to the side. will keep that in mind for next time i ask about bulking. So my meal 1 is my Post workout all these meals are spaced approx 2 hours apart.

Note: taking out half my flaxseed oil will cut fat almost in half

[--->>405<<---]

k.
fat? too high.
should be cut in half.
you need almost an extra 100 grams of carbs (keep it veggies. on a cut, most of it should be veggies).
and protein is too high. or at least to me it is. cut it back by like 50 grams.

and lastly, the calorie count. Too high. 2400 on a cut?
nah. drop it down to like 1700. You'll notice some change then.

sorry this isn't more specific. looked quick at what you posted.
but a good starting point

Yeh at 1700 cals u will notice a change.. If ur not a complete lard ass that change will prob be all the muscle u lose with a tdee of 3300!

Dont listen to this guy he obviously doesnt know wat hes talking about.. If ur tdee is indeed @3300cals.. 2400 is where u wanna start ur cut. Period..

Also i cant remember if u posted ur bf%? i would like to make sure ur calculated tdee is correct

[--->>405<<---]

Hey just also if u could post the total cals, total pro, total carbs, total fat of above diet.. Way too hard to read

[JustINploided]

i did... -_- lmao bottom for totals this is it revised i moved 1 cup of oats to PWO and moved my protein shake to morning with cup of oats
BF% i have no idea where to go to get a proper number. I'm not showing abs so i assume im not at 15% yet. LOL no I'm not listening to that1600 cal lost from what i need i would be a starving ethiopian looking mofo

HOPE THIS LOOKS PRETTIER!


Meal 1
1 cup of oatmeal
1 tbsp of flaxseed oil
1 protein shake

PWO
1 cup oatmeal

Meal 3
12 oz Tuna
2tblsp mustard

Meal 4 (lunch)
full chicken breast
3 egg whites
1 slice swiss cheese
1 tblsp bbq sauce

Meal 5
4oz Turkey breast

Meal 6
2xProtein shake


approx daily nutritional value
2400 cals
50gs fat 20%
123.4g carbs 20%
305g Pro 60%

[gonebluffn]

That is the split I use for cutting as well looks like 405 steered you in the right direction.goodluck

[JustINploided]

Thank you kind sir! Only thing im having troubles with is getting BF%

[--->>405<<---]

i did... -_- lmao bottom for totals this is it revised i moved 1 cup of oats to PWO and moved my protein shake to morning with cup of oats
BF% i have no idea where to go to get a proper number. I'm not showing abs so i assume im not at 15% yet. LOL no I'm not listening to that1600 cal lost from what i need i would be a starving ethiopian looking mofo

HOPE THIS LOOKS PRETTIER!


Meal 1
1 cup of oatmeal
1 tbsp of flaxseed oil personally id have this at meal 6
1 protein shake

PWO
1 cup oatmeal pre and post workout have protein and carb.. If this is pre make it 1/2 cup plus 50g protein and have the other 1/2 cup post workout also with 50g protein

Meal 3
12 oz Tuna
2tblsp mustard add green veggie here

Meal 4 (lunch)
full chicken breast
3 egg whites
1 slice swiss cheese drop
1 tblsp bbq sauce. Drop

Meal 5
4oz Turkey breast add green veggie here

Meal 6
2xProtein shake this is fine and u could have flax(from meal 1) here or nat pb which prob tastes better thats wat i use.. Also u could have cottage cheese and drop protein..

Based on macros: 305, 123, 50 pro,carb,fat when multiplied out comes to @2160cAls.. Not 2400??

approx daily nutritional value
2400 cals
50gs fat 20%
123.4g carbs 20%
305g Pro 60%

To add in protein to pre and post w/o u may have to reduce some portion sizes elsewhere to make macros add up right. I think i suggested 340g pro and ur short on total cals so u have some room.. Carbs would be fine at 123 imo.. Add in veggies and dont worry about them bumping up ur carbs.. As long as theyre broccoli, spinach, or asparagus...

Once u make those changes repost it including total cals and macros.. Ur just about there!!

[--->>405<<---]

Thank you kind sir! Only thing im having troubles with is getting BF%

Simple solution.. Google 1. Body composition analysis , 2. Bod pod for ur area.. Go to either:

1. Bod pod
2. Calipers by someone who knows what theyre doing!

[JustINploided]

Simple solution.. Google 1. Body composition analysis , 2. Bod pod for ur area.. Go to either:

1. Bod pod
2. Calipers by someone who knows what theyre doing!

What is a bod pod?
Only place i know of that has calipers is military. Ill call around local gyms and see whats up though.

[JustINploided]

To add in protein to pre and post w/o u may have to reduce some portion sizes elsewhere to make macros add up right. I think i suggested 340g pro and ur short on total cals so u have some room.. Carbs would be fine at 123 imo.. Add in veggies and dont worry about them bumping up ur carbs.. As long as theyre broccoli, spinach, or asparagus...

Once u make those changes repost it including total cals and macros.. Ur just about there!!

Steaming broccoli would i be able to add any sauce? i can do that easy at work. Speaking of PB I do have adams all natural i drain the oil out though when i get it and add flaxseed oil to it usually.
Cals ok "lose it" was giving me 2389.

My meal 1 is my pre work out and my meal 2 is my post work out. I work out in the morning after breakfast.

If i add said broccoli to my meals how many ounces would this be and if so would me steaming them make me need more.

FYI protein shake consists of one serving approx 24g protein i could bump meal 1 to 2 servings and add additional 2 servings post work out
would this be to much shake though 3 shakes a day at 2 servings each?

[busybody]

ok.
i think 405 is confused. 3300 tdee is probably high. that's why he is asking for a for sure tdee.
that's why ur not noticing a change. Your tdee is probably more around an average of like 2400-2600.
that's why ur not seeing a change.
and the hunger? the more veggies you put in, the fuller you'll feel. I know it's hard, but
you just have to give your stomach some shrinking time and let it get used to the
smaller amounts. probably takes a good solid month for it to start getting used to it.

and you have to play with it. start at like 2200 if you dont like 1700. stick to a solid diet,
then if it isn't working, move to less. at 1700, noones starving. and if your diet is right,
you'll lose no muscle.

and as far as how much veggies and all, eat all you want. veggies hurt nothing.
eat till you feel full. that's the point. use the veggies/fiber to fill.

[JustINploided]

My TDEE is based off of the chart that was given to us in the forum site so idk how it was wrong since i used a calculator.... 1700 i haven't had that many calories since i was an infant. I'm fine eating veggies i just highly dislike them. Only thing im missing for a for sure for sure TDEE is my bf%

[--->>405<<---]

[QUOTE=busybody;6008550]ok.
i think 405 is confused. 3300 tdee is probably high.

Hmmm.. Where to start with you? Ill simply say to keep this dignified that im not confused in the least bit.. Im very well oriented in this conversation.. In order for him to have a tdee of @2500 cals he would have to have @125 lbs LBM which at 205 would put his bf% @39%..

1. In the last sentence of his post#4 he states.." i dont think im fat." B ased on this statement logic would dictate either: a) hes a complete moron whos totally out of touch with reality.. Or: B) hes probably not 40% bodyfat..

2. I prefer to use katch/mcardle formula for calcating tdee cuz it uses lbm as opposed to total bodyweight.. However i have had enuff experience on this site comparing the bottom line tdee derived from katch/mcardle to the harris/benedict formula which is explained in the tdee sticky posted in the main forum screen to know they both come out fairly close to each other...

3. In post #9 of this thread i directed the op to read the sticky "tdee" which as i said earlier contains this very formula.. According to the stats given above.. Using that formula his tdee comes out @3300cals..

4. Ive had enuff experience with the tdee on myself and what ive recommended to others to determine, while it tends to be high, the average decent deficit for cutting falls around approx 800-950cals below the tdee number given using either formula..

5. With a tdee of @3300... 2400cals falls rite in the middle of what i consider to be a decent starting point (900cals)...

6. In post #9 of this thread i determined:
"Looks like one of ur probs is ur not counting cals and macros nor do u have a solid laid out meal plan.. U need both of these to have results with any degree of predictability.." this statement describes my observation that based on the language the op used in post #5 such as (but not limited to) :
A) i wanna say 2 cans tuna
B) usually some eggwhites
C) some grilled chicken

That the op was not counting cals and/or macros.. This i believe to be the first of potentially several flaws in his diet..

7. At no point do i see where it has been accurately determined how many cals the op has been consuming prior to my suggestion of 2400 cals.. Therefore we cant assume his diet hasnt been working because 2400cals is too high of a number for him to eat..

8. In post #27 busybody u state im "looking for a for sure tdee".. Apparently ur the one who is confused here. Ill refer u to post# 13 where i ask the op what his bf% is so i can determine his tdee based on katch/mcardle formula for
comparison.. However in post# 18 i do stress the importance of making sure the op CALCULATED his tdee correctly..

9. There is a difference between "calculated tdee" and "tdee" or as u put it "for sure tdee".. I have had enuff experience on this forum to understand the only way to determine ur "for sure tdee" is by experience and/or trial and error... The numbers we give here are typically starting points.. And we do try to get them as close as possible..

10. If indeed i believed his tdee was 3300cals i would have suggested he cut @2800 cals instead of 2400...

11. In post # 27 busybody u state at 1700cals "noone is starving"... On this site we arent giving diet advice simply to keep people from dying of starvation.. Typically guys who come on here need to cut fat (an observation i have determined also based on experience on this site).. Cutting fat oftentime eludes to overeating.. (the opposite of starvation)... We are giving advice for optimizing body composition.. In order to do this u have to eat within certain guidelines.. Based on the op's stats and using the harris/benedict formula which is contained in the sticky i referred the op to in post# 9 his BMR ( basal metabolic rate) is @2210 cals..

12. According to wikipedia (which i consider to be a reliable source) basal metabolic rate is defined as follows:

Basal Metabolic Rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of daily energy expended by humans and other animals at rest.

Based on these calculations and definitions at 1700cals u have suggested the op eat 500cals below the amt his body requires at rest.. IMO (in my opinion- an abbreviation i have come to understand by spending time on this site) if the op were to take ur advice and eat 1700cals per day his body could indeed perceive this as A threat..

[--->>405<<---]

What is a bod pod?
Only place i know of that has calipers is military. Ill call around local gyms and see whats up though.

Just... Use google man google "bod pod".. Google body composition analysis in (your city)...

Google "bod pod" (your city)..

Google "bodyfat calibration" (your city)

google man... Google!

[JustINploided]

Thank you my kind sir for the school lesson.
It is true I did not have a set day to day diet I had a basis of what i should be eating. Not full knowledge and know how.
so what is a bod pod? Plus Broccolli so like 1 cup add on for those meals
If you would reread my post#26 thanks boss 405

[--->>405<<---]

Thank you my kind sir for the school lesson.

the lesson isnt intended for u.. Its for our pal busybody

A bod pod is a machine that most accurately determines bf% if u google it u can see a pic and read all about it!

[--->>405<<---]

steaming broccoli would i be able to add any sauce? soy sauce is good no sugar laden condiments and no teriyaki (sugar) i can do that easy at work. Speaking of pb i do have adams all natural i drain the oil out though when i get it and add flaxseed oil to it usually.
Cals ok "lose it" was giving me 2389. make sure the flax fits into macros

my meal 1 is my pre work out and my meal 2 is my post work out. I work out in the morning after breakfast.

If i add said broccoli to my meals how many ounces would this be and if so would me steaming them make me need more. when i eat broc its usually 300g servings

fyi protein shake consists of one serving approx 24g protein i could bump meal 1 to 2 servings and add additional 2 servings post work out
would this be to much shake though 3 shakes a day at 2 servings each?

how bout some eggwhite omelette in meal 1 or 2?? U dont have to have protein powder postworkout

bold above

[JustINploided]

looking for bod pod in area and had my broc with my tuna it wasn't bad... as long as i get my fats some how my flax oil adds nicely in shake or oatmeal 300g.... must find out grams to lb ratio scale at work uses lbs. My meal one is my pre workout and meal two being my post wouldnt i want carbs for those? my lunch meal 4 is a chicken omelet egg whites. I could add eggwhites to oats... its not bad

[--->>405<<---]

A) 1lb = 453.59g
B) @57g pro per meal all 6meals
@46g carbs per meal meal1,2,3... (since u lift tween meal 1 & 2) .. Meat and Green veggies and fats in meals 4,5,6..

U can count carbs from green veggies or u dont have to.. Not much diff in fatloss IMO from broccoli so hypothetically u could eat about 2.7 cups oats per day at @52g carb per cup (just for example..)

[JustINploided]

there was a bod pod in my location it is now gone ! FML lol you want me to add almost a lb of broccolli 3 times a day!!

[--->>405<<---]

^^ i recently had to switch from broc to spinach cuz i was killing my wife with my farting! Some days i swear id fart 200times!! No BS or exaggeration LOL

The spinach works!

And its about 2lbs of course when u cook it (depending how u cook it and for how long) itll reduce in weight and size.. Weigh all ur food raw!!

[JustINploided]

of course raw not cooked. Funny thing is i was telling my friend you ass must of stank for real hahaha. Maybe i just take a fart controller or something. Might end up just trusting my recruiters judgement with their calipers

[JustINploided]

Ok so you want me to split that 2.5 cups of oats per my first 3 meals. and have approx 350g protein daily. trying to wrap my head around how i would get that much protein in each meal without bustiing my2400 cals cap

[--->>405<<---]

As far as the oats I was giving a hypothetical example of how many "starchy" carbs u could eat in a day.. If u had 2.7 cups oats then the only other carb source u could have would be green veggies..

If u have ur macro split like i suggested above:

340g pro
140g carbs
53g fat

U will by default hit 2400cals..