looking for a nutritionist in TN

[bearbear]

Does anyone know of any good nutritionist in the Tn area am willing to pay for someone to tell me what when and how to eat

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

bearbear welcome! and thats funny! wouldnt u prefer to learn how to eat properly and not spend any money??

[bearbear]

yes i would but the thing is i am at a point where im stuck and dont know which way to go

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

yes i would but the thing is i am at a point where im stuck and dont know which way to go

ok well u came to the right place. lets start with ur complete stats: age weight beight bf%

also ur current goals: gain lbm, cut fat, etc..

post ur complete diet including every meal total cals and macros as well as meal times

post ur complete workout schedule including cardio and duration and frequency thereof..

[bearbear]

42yrs
5'11
i was 238 in november now 219
went from 33%BF to 23%

Here is what i ate today
6:45 Optimum Nutrition shake 34.5P 5.6Cb 1.7F 179cal Post work out
7:30
5egg whites 25P 0.0cb 0.0F 125cal
2 whole eggs 12P 3.2cb 10F 140cal
3Pc Trky Bcn 6P 0.0cb 6F 25cal

10:30 Snack
5oz canned chk 26p 0.1cb 20F 140cal

12:30 Lunch
Salad greens kale spinach ? ? ? ???
2-5oz chkn brst 62P .0cb 2f 140cal
4oz cottage chz 10P 7cb 2.5F 90cal

5:30 Dinner
2-5oz chkn brst 62P .0cb 2f 140cal
1-cup brown rice 4P 33cb 1f 280cal
4oz cottage chz 10P 7cb 2.5F 90cal
1gal of water daily

Started the morning like every morning doing tred mill @6.5 incline and doing 2 min spirntz burning atleast 250to 300 cal
monday wed friday nights 2 body parts then do more cardio

im currently on a Dr. Trt
200mg aweek divided into 2 shots
250iu hcg
gnc sport vitamin 2 aday
5000iu D3 aday
1 25mg pregnenolone aday

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

what r the total cals and macros? i notice u state u have 1 cup brn rice at 530 meal. my cup brn rice has 132g carbs.. ur cup has 33g.. ?? do u measure it cooked? i suggest measuring all ur food in its natural uncooked state..

assuming ur bf% is correct ur maintenance cals would be roughly 2450cals

a decent deficit for reducing bf would be 2000-2100cals.

how long have u been eating the above diet?

every morning u do the cardio where u walk/sprint? for how long total? how long sprint and how long walk? what r the increments?

u do pm cardio 3 nights per week PWO? what is the duration and intensity?

[bearbear]

well now im really confused am i suppose do macros before i cook it
my am cardio is for 30 min
tred mill that is on a incline of 6.5 at 5mph when sprinting
i raise pulse up to 165 while sprinting for as long as i can then come to a very slow pace o lower pulse as fast as i can
usually sprint for 5 times then walk at 3.5mph for atleast 5minutes at the end.

post workout is usually the same as am
been eating this way for about a sloid month
and i know im not getting 2000calories a day 1500 max

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

well now im really confused am i suppose do macros before i cook it

weigh everything in its raw uncooked state.. period

my am cardio is for 30 min
tred mill that is on a incline of 6.5 at 5mph when sprinting
i raise pulse up to 165 while sprinting for as long as i can then come to a very slow pace o lower pulse as fast as i can
usually sprint for 5 times then walk at 3.5mph for atleast 5minutes at the end.

this is good i would also get some moderate cardio in and try to increase the duration until u can do it for 60mins without stopping.. fasted is a good time for this IMO.

post workout is usually the same as am

been eating this way for about a sloid month
and i know im not getting 2000calories a day 1500 max

u need to figure out how many cals and the total macros for this diet. use a calorie counting app and get familiar with it. my fitness pal or something like it.

read this as well:
http://forums.steroid.com/showthread...g#.URFjP6XedP8

BOLD

[bearbear]

just figured my BMR=2064 and my TDEE=3199

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

just figured my BMR=2064 and my TDEE=3199

forget the "TDEE" formua in the sticky..

rough maintenance: (LBM x 15)

219lbs 23%bf

219 x .77 = 168.63(lbs LBM)

168.63 x 15 = 2529cals (rough maintenance) ------->> NOT 3200

[bearbear]

ok so if i take the 2529 in calories and take it to 2100 per day to cut BF how do you think i should break this up as far as proteins carbs and fats?
i have printed out the macros food chart to get me started for logging everything i eat from now on. and THANK YOU for taking your time to help me with this

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

id start with 50/30/20 pro/carb/fat

i suggest u post complete diet for review when finished..

ur welcome!

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

50/30/20 = pro/carb/fat

50% total cals from protein

30% total cals from carbs

20% total cals from fat

say ur diet is 2000cals:

2000 x .5 = 1000 (cals from protein)

1 gram protein = 4 cals so:

1000(cals from protein)/4 = 250(g protein) per day (50% total cals)

[bearbear]

got it thank you again will be posting a meal plan tomorrow