Thread: New here please help me
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11-01-2012, 12:23 AM #1Junior Member
- Join Date
- Feb 2012
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New here please help me
Hello friends i need suggestion so that i can get my diet plan on right track. I m planning gor lean bulk nd hav been following this plan since 2 months.
I work out 5 days a week nd cardio 2 days a week. Planning for lean bulk.
Meal 1:
50g muesli
6 egg whites
Meal 2:
3 egg omlette or srcambled eggs
4 brown bread
Meal 3: lunch
100 brown rice
7-8oz Grill chicken
Random veggies
Meal 4re workout
50 muesli
1 apple
Meal 4: post workout
ON 100% Whey 1 scoop
5 mg creatine
3 egg omlette
4 brown bread
5 egg whites
Meal 5: dinner
100 g brown rice
7-8 oz grill chicken
Some veggies
Is it enough nd plz give help me find out how many carbs/proteins/fats i take because i hav no idea how it is calculated
Feel free to give advice.
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11-01-2012, 12:42 AM #2
Please post your stats. How are the results from the past 2 month of following this plan. Is it working? What is your overall goal?
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11-01-2012, 12:58 AM #3Junior Member
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- Feb 2012
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Height: 177 cms
Weight: 73 kg
Body fat: ??
I have reduced my weight with this diet by 2 kgs but hav gained some sharpness because of cardio. I wanted to bulk clean so i planned on this diet. I m planning to add on lean muscles.
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11-01-2012, 08:53 AM #4
Age?
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11-01-2012, 09:43 AM #5
Take 1951.1 - (6.8 x Age) = BMR
TDEE for Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
We can start here and get your macros in place before making a meal plan.
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11-01-2012, 11:04 AM #6Junior Member
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- Feb 2012
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I m 21 yrs old . Ty bro i will do sme more research
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11-01-2012, 12:54 PM #7
Your BMR is 1808.3
Your TDEE is 2802.9
To get a good lean gain I would add about 600 cal and split my macros in a 45/35/20 split
To keep things simple
1530 cal from protein
1190 cal from carbs
680 cal from fats
Protein = 4cal per gram
Carbs = 4cal per gram
Fats = 9cal per gram
Daily intake needed to grow.
382g protein, 298g carbs, 75g fats
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11-01-2012, 09:27 PM #8Junior Member
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- Feb 2012
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Ty so much mate. I will let u know the progress
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