Going back to the start (diet)

**Ca$tro** · 08-05-2013, 12:22 PM

Hello Steroid .com people,

I have been a member on this site for some time and have always received good honest advice from its members who are well experienced. I acknowledge the fact that Diet is one of the most important factors in the art of body building. Now I need help with creating my diet so that I can achieve the goals that I have always wanted but never reached.

So I am now emptying my half full cup to start filling it with the right information that will get me changes and eventually into a competition. If I am to start all over I may as well start it with a fresh approach opposed to trying the same old stuff and failing.

I did have a log going to try and become a body builder with in 24 months, at the time I set unrealistic goals, which was my down fall. I have had work compromise's which meant that I was getting up at 6.30 starting work at 8am and then finishing around 9pm simply to go home and go back to sleep, leaving no time or energy for the gym. Family businesses require that you dedicate all your time to the business and help get it up and going successfully, and I suppose some opportunities should not be missed for progression of the family unit.

My log can be seen at this link ( Preparing for 1st Show in 24 Months - MY LOG ON DIET/TRAINING )

I wont dictate excuses any further as to why I crashed but I will ask that you help me get my diet right so that I can get back into training hard. I am looking at gyms at the moment and have the option of going to an older gym which is reasonably equipped for BB and closes at 9pm or going for a commercial gym that is less equipped for bb but is open 24 hours. what would you do? both are the same price...

My stats are:
Sex - Male
Age - 36 (in November)
Weight - 105KG
Height - 6ft
BF% - 30%+
Marital status - Married
Kids - 2

The diet I was on is listed below, I think it is ok but needs tweaking due to the increase in body fat %. If you think the diet is a load of rubbish please do let me know what I need to change.

Train from 7.00 pm - 8.30 pm (Mon-Fri) (1 hour weights followed by 1/2hr cardio)
Sat and Sun 1-2 hour cardio

(question - is it better to train mon and Tuesday then take wed off and then train thu,fri,sat?)

Katch McArdle - BMR 1743 TDEE 2701 (Not sure about the figures)
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

Water 4 Lt Daily

AIM = To be a body builder

Meal 1. 7:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal

Meal 2. 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 3. 13:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:58g/5g/4g/248kcal

Meal 4. 16:00pm 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. 18:00pm 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

IN THE GYM 7 - 9ISH

Meal 6. 21.00pm PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal

Meal 7. 23:00pm B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins
Total:28g/7g/9g/217kcal

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

Please help out, I need to get the diet right this week, I am aiming on getting in the gym on Monday night. I have already started to buy my food stuffs, my Casein shakes are on there way. Anyone willing to become a personal coach??? I need all the help I can get at the moment so I appreciate your words and knowledge

(another question - should I be getting up at say 3am to have a shake?)

**Ca$tro** · 08-15-2013, 02:29 PM

ok so here goes: all data for calculations is taken from this site

BMR
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66+ (13.7 x 105 = 1438.5) + (5 x 182.88 = 914.4) - (6.8 x 36 = 244.8) = 2174.1
So BMR = 2174.1

TDEE
I wreckon whilst training I fall in the moderate section
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
2174.1 x 1.55 = 3369.855

What do I work out now

**-KJ-** · 08-15-2013, 02:35 PM

Dont have time to give my full input right now but ill chime in again.

On a quick note, get your sleep. Fit that shake in somewhere else for now. Rest is too important.

Good Luck mate.

**Ca$tro** · 08-15-2013, 02:38 PM

thanks KJ, that's when the body is gonna mutate, in my dreams

**tarmyg** · 08-16-2013, 03:10 AM

While it is a good idea to spread out the meals getting up in the middle of the night to eat and destroying sleep is completely over the top. Sleep is more important than food during night. Now, should you need to get out of bed to pee and you have a shake ready and it fits your macros, feel free to drink it.

Thanks
~T

**Ca$tro** · 08-16-2013, 10:04 AM

I agree that sleep is important at the moment. Once I am out I am out...
Any ideas on diet and figures please...

All helps appreciated... Going getting the chicken breast this weekend, 20kg for £65, the only down side is that I have to cut it up and bag it up for freezing...

**Ca$tro** · 08-16-2013, 10:56 AM

B>U>M>P

Someone help with the proposed diet please...

Stats:

BMR
BMR = 2174.1

TDEE
2174.1 x 1.55 = 3369.855

LBM
Not sure I have got ranges between 65-75kg... I will be aiming for around 75-80kg. I was down to 85 last year back up to 105 now so time to work hard and get that 25kg off my frame. Cardio and Diet will help rid the fat and hopefully build some muscle to eating clean and training hard.

Meal 1. 7:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal

Meal 2. 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 3. 13:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:58g/5g/4g/248kcal

Meal 4. 16:00pm 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. 18:00pm 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

IN THE GYM 7 - 9ISH

Meal 6. 21.00pm PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal

Meal 7. 23:00pm B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins
Total:28g/7g/9g/217kcal

How many cals should I beat aiming for on this cut?
I know that its going to be mainly protein (1g per lb) but do I do 40g protein 40g carb and 20g fat????

erm need to read more...

**-KJ-** · 08-16-2013, 11:58 AM

So correct me if I get any of this wrong.

105Kg = 231 lbs @ 30% bf right now is it?
LBM - 161.7 lbs

Maintenance cals of 2450 roughly. So your tdee is way over bro.
( I am assuming you wanna cut right now)

**Ca$tro** · 08-21-2013, 11:15 AM

Hello KJ, sorry for the late reply, been a busy week at work.

The scales say my weight is 105kg
My pics I put up in my log will show that I am around 30%+ bf %
LBM worked out on sites came up with different figure which ranged between 65-75 kg

Tdee was gained through formulation, and it does look high to me too... that's why I need help with these simple calculations because I have tripped up some where....
If maintainance is around 2450 then on cut I assume it would be around 2000 cals??? am I correct in assuming this...
man I need to get my head around these figures... I will do the calculations some one help me get the formula right please.

**-KJ-** · 08-21-2013, 11:22 AM

Originally Posted by Ca$tro

Hello KJ, sorry for the late reply, been a busy week at work.

The scales say my weight is 105kg
My pics I put up in my log will show that I am around 30%+ bf %
LBM worked out on sites came up with different figure which ranged between 65-75 kg

Tdee was gained through formulation, and it does look high to me too... that's why I need help with these simple calculations because I have tripped up some where....
If maintainance is around 2450 then on cut I assume it would be around 2000 cals??? am I correct in assuming this...
man I need to get my head around these figures... I will do the calculations some one help me get the formula right please.

Assuming you are 30% bf and 105kg.

105kg x 2.2 = 231 lbs
231lbs x 0.7 = 161.7 lbs of lbm (69.3 lbs)

161.7 lbs x 15 = 2400-2450 cals at maintenance.

No I think starting there or maybe 200 cals under is a good place to start and monitor daily.

No we need to know workout frequency and cardio plans?

**Ca$tro** · 08-21-2013, 11:53 AM

I agree that I stand at 231 lbs and that 161.7 is the LBM which equates to around 2400 cals per day. (69.3lbs) not sure what you meant there? may be KG?

So ok for a cut we aim for around 2200 cals per day divided into meals as outlined above... which I will work on this weekend as it is a 3 day break for bank holiday and gives me time to research everything

What percentage is protein/fat/carb?

I am used to training 7 days, Monday to Friday weights followed by 30-45 minutes on stepper/treadmill and then Saturday and sunday 1 hour cardio on stepper/treadmill, I find that going 7 days keeps me in the routine...

Monday I will train chest, 30 min cardio
Tuesday I will train quads and calves, 30 min cardio
Wednesday I will do 1 hour cardio
Thursday I will train Traps and Back, 30 min cardio
Friday I will train Shoulders and Hams, 30 min cardio
Saturday I will train Bi and Tri, 30 min cardio
Sunday 1 hour Cardio

Let me know what you think
Eventually when my strength grows back to a decent level I will incorporate abs on either Wednesday or Sunday, but lets try and see them first through a clean diet and plenty of cardio....

I will try and up the cardio to 45 minutes after my work outs, the only time I can do cardio is after work, I know that you wil suggest doing cardio on an empty stomach first thing, fasted cardio, but I am up at 6.30 and have to be at work for 7.45. I am not a person who finds it easy to go to sleep nor do I find it easy to wake up in the morning, I have worked nights for 5 years and adjusting back to day hours is v.difficult for me. I finish work at 6pm head to the gym for around 7pm and then stay there till it closes around 9pm, that's my week done.

a question, do you think I will be ok to train straight through mon-fri and leave just sat and sun for cardio... opposed to cardio mid week on Wednesday. I will still be doing the 30-45 mins after workouts on mon-fri

**-KJ-** · 08-21-2013, 12:01 PM

Originally Posted by Ca$tro

I agree that I stand at 231 lbs and that 161.7 is the LBM which equates to around 2400 cals per day. (69.3lbs)I meant amount of fat you have here not sure what you meant there? may be KG?

So ok for a cut we aim for around 2200 cals per day divided into meals as outlined above... which I will work on this weekend as it is a 3 day break for bank holiday and gives me time to research everything

What percentage is protein/fat/carb? 50/30/20 or 45/35/20

I am used to training 7 days, Monday to Friday weights followed by 30-45 minutes on stepper/treadmill and then Saturday and sunday 1 hour cardio on stepper/treadmill, I find that going 7 days keeps me in the routine...

Monday I will train chest, 30 min cardio
Tuesday I will train quads and calves, 30 min cardio
Wednesday I will do 1 hour cardio
Thursday I will train Traps and Back, 30 min cardio
Friday I will train Shoulders and Hams, 30 min cardio
Saturday I will train Bi and Tri, 30 min cardio
Sunday 1 hour Cardio

Generally I work hams with quads in a legs day. Add biceps and triceps with chest and shoulders.
This gives you an extra day cardio / off. we grow outside rest is essential.
As for cardio I have began to like calorie target sessions rather than time. gives you a goal to hit. harder ypu work the quicker you can stop.

Let me know what you think
Eventually when my strength grows back to a decent level I will incorporate abs on either Wednesday or Sunday, but lets try and see them first through a clean diet and plenty of cardio....Id still incorporate some abs / core work

I will try and up the cardio to 45 minutes after my work outs, the only time I can do cardio is after work, I know that you wil suggest doing cardio on an empty stomach first thing, fasted cardio, but I am up at 6.30 and have to be at work for 7.45. I am not a person who finds it easy to go to sleep nor do I find it easy to wake up in the morning, I have worked nights for 5 years and adjusting back to day hours is v.difficult for me. I finish work at 6pm head to the gym for around 7pm and then stay there till it closes around 9pm, that's my week done.

a question, do you think I will be ok to train straight through mon-fri and leave just sat and sun for cardio...
Answered above

see bold.

**Ca$tro** · 08-22-2013, 11:09 AM

50/30/20 (Protein/Fat/Carb) - is this correct?

2200 kcals per day - as follows

Meal 1. 7:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal already

Meal 2. 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 Total cals so far in the day = 566

Meal 3. 13:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
Total:48g/5g/4g/248kcal (ihad made a typo here in the total I had written 58 not 48 - corrected) Total Cals = 814

Meal 4. 16:00pm 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. 18:00pm 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

IN THE GYM 7 - 9ISH

Meal 6. 21.00pm PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228
Total:29g/49g/3.5g/413kcal

Meal 7. 23:00pm B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins
Total:28g/7g/9g/217kcal

Totals for the day off the above meals =
Protein - 282g per day
Carbs - 156g per day
Fats - 39g per day
Cals Consumed - 2170 per day

Now does this seem about right to you? I think its ok and that the foods good... if I am wrong any where please do let me know...

**-KJ-** · 08-22-2013, 02:34 PM

Foods look solid to me!

2200cals +- a few is a good place to start yeah!
Good job laying it out too and keeping carbs around workouts although it doesn't matter much when carbs are consumed!

Good job bro! Now get to it...