my diet- what do u think

[Big_dean]

breckfast 8 am

8 am
omelet with 2 toast no butter
jucie normally ornage

11am
protein shake

1 pm
pre work out
sandwitch normally tunna 2 small tins no butter
cup of t

after work out
protein shake

5 pm post work out and dinner
chicken salad/tuna pasta/chicken pasta/chili and rice/

7:30pm ish
protein shake

10pm
cereal


snacks
natural yogurt

3-4 liters of water.

No suger
no added salt to meals
no fizzy drinks

supplements
cell tech - 4th week
met rex protein

[kalspic]

stats and goals please

[T-MOS]

too many shakes.

cereal is full of un needed sugars

not enough good carbs.....this is all just at first glance without knowing your stats or goals

[eatrainrest]

[QUOTE=Big_dean;4542244]breckfast 8 am

8 am
omelet with 2 toast no butter
jucie normally ornage
forgoet the breads, especially white and substitue with 1 cup dry oatmeal
screw the omelet and throw in egg whites
11am
protein shake
no substititue for food protein!

1 pm
pre work out
sandwitch normally tunna 2 small tins no butter
cup of t
sandwhich consisting of what kind of bread?
after work out
protein shake
this is one of the only times i can say a protein shake is ok
but what does it consist of? 1 scoop, 5 scoops? Cars/pro/fat?
5 pm post work out and dinner
chicken salad/tuna pasta/chicken pasta/chili and rice/
pasta=no. brown rice, sweet potatoes, how mcuh chicken? list proportions and NUTRITIONAL INFO FOR EVERY FOOD
7:30pm ish
protein shake
no substitute for food again
10pm
cereal
definately not, startch carbs in the morning only, and maybe for PWO

snacks
natural yogurt

3-4 liters of water.

No suger
no added salt to meals
no fizzy drinks

supplements
cell tech - 4th week
met rex protein[/QUOTE]

ok so my comments in bold, definately check out the stickies on this forum.. there are dvd videos you should watch whcih lay everything out for you.. also calculate BMR.. and supply us with some stats and goals... then post up your diet after you do more research and well be glad to help you

[Big_dean]

thanks for the replys.

hight 7ft
w- 300lbs
body fat 19 %
lifting 1 year full before that on and off

short term.. after talking to people trying to drop 4-5 % body fat long term goals bulk up.

[jamyjamjr]

ur ****ing 7 feet tall???

im freakin 6'4, damn son!!!!

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


get these numbers for me...

[kalspic]

i guess his user name is the truth

[Big_dean]

i did my bmr and got 2789.6 dose that sound about right

[jamyjamjr]

i did my bmr and got 2789.6 dose that sound about right

2789.6 x 1.55= 4323.3 you need to run a 3800 kcal diet in my opinion...

post up a detailed diet, we'll tweak it for you... please include macros (fat/carb/pro/cal)

[Big_dean]

cheers bud i'll do in all in the morning as im on my way out but thanks for the help.

[Big_dean]

This is to help me lose body fat over next few weeks so I can start a cycle

8 am breakfast
scrambled eggs 3 whole eggs cals 234/ protein19.5g/ carbs trace/ fat 5.8
1 white toast no butter cals 98/ protein 4 g carbs 17.7g/ fat 0,8


Meal 2
Sandwich Tuna
1 can of tuna cals 179/ fat 1g/ carbs 0/ protein 28g
2 white bread no butter cals 192/ carbs 34.7/ fat 1.6/ protein 8g

Work out (depends on work depends when I train)
After work out 2 scoops of met rx supreme whey protein shake
Cals 216/ Protein 39.8 g/ carbs 2.8g/ fat 1.9g

Meal 3
2 Baked potato. Protein 6g/ cals 220/ carbs 23
with chicken salad cals 191.3/ protein 28.8g/ carbs 0/ fat 8.5g

Work out (DEPENDS WHEN I WORK DEPENDS WHEN I TRAIN)
After work out 2 scoops of met rx supreme whey protein shake
Cals 216/ Protein 39.8 g/ carbs 2.8g/ fat 1.9g

Meal 4
Half pack of Mince (ground) beef cals 160/ protein 14g/ carbs 0/ fat 8.2g/
with half tin of kidney beans and a chilli sauce cals 115/ fat 0.5g/ protein 4.2g/ carbs 18.2g / fat 0.5g

Meal 5
1 scoops of met rex supreme whey protein shake
Cals 108/ protein 19.9 g/ fat 0.8g/ carbs 1.9g

Totals
Cals 1929.3
Carbs 314.3
Protein 207.3
Fats 23.9

No added salt
No fizzy drinks

I’m also changing white bread to brown

[jamyjamjr]

This is to help me lose body fat over next few weeks so I can start a cycle

8 am breakfast
scrambled eggs 3 whole eggs cals 234/ protein19.5g/ carbs trace/ fat 5.8
1 white toast no butter cals 98/ protein 4 g carbs 17.7g/ fat 0,8
omit the whole thing, eat 1 whole egg and 9 egg whites, forget about white toast, eat wheat toast or a cup of oatmeal

Meal 2
Sandwich Tuna
1 can of tuna cals 179/ fat 1g/ carbs 0/ protein 28g
2 white bread no butter cals 192/ carbs 34.7/ fat 1.6/ protein 8g
use wheat bread, more protien

Work out (depends on work depends when I train)
After work out 2 scoops of met rx supreme whey protein shake
Cals 216/ Protein 39.8 g/ carbs 2.8g/ fat 1.9g
add a banana

Meal 3
2 Baked potato. Protein 6g/ cals 220/ carbs 23
with chicken salad cals 191.3/ protein 28.8g/ carbs 0/ fat 8.5g
more protien
Work out (DEPENDS WHEN I WORK DEPENDS WHEN I TRAIN)
After work out 2 scoops of met rx supreme whey protein shake
Cals 216/ Protein 39.8 g/ carbs 2.8g/ fat 1.9g

Meal 4
Half pack of Mince (ground) beef cals 160/ protein 14g/ carbs 0/ fat 8.2g/
with half tin of kidney beans and a chilli sauce cals 115/ fat 0.5g/ protein 4.2g/ carbs 18.2g / fat 0.5g
more protien
Meal 5
1 scoops of met rex supreme whey protein shake
Cals 108/ protein 19.9 g/ fat 0.8g/ carbs 1.9g
omit the shake, eat real food, more benefitial
Totals
Cals 1929.3 not enough calories
Carbs 314.3 carbs are okay, but you need to be eating complex ones
Protein 207.3 u need to add another 200g protien, your protien intake is shit
Fats 23.9 u can up this another 30g, eat 1 whole avocado a day

No added salt
No fizzy drinks

I’m also changing white bread to brown

every single time u sit down and eat a meal, i want you to eat AT LEAST 50-60g of protien.. your protien intake is for a guy half your size.. im 6'4 280 and i eat close to 400g of protien a day...

[Big_dean]

but its hard to get that much protein from food with your my cals going thur the roof. im trying to drop like 4% body fat so i can cycle. im half way thur Milos Sarcev

[Big_dean]

but thanks for the help and i shall go back to the drawing borde

[jamyjamjr]

but its hard to get that much protein from food with your my cals going thur the roof. im trying to drop like 4% body fat so i can cycle. im half way thur Milos Sarcev

ur cal wont go through the roof, imo your eating about half of what you should be..

have you calculated your bmr???

i gave you the formula earlier.. calculate it and ill show you what i mean

[Big_dean]

2789.6 x 1.55= 4323.3 you need to run a 3800 kcal diet in my opinion...

post up a detailed diet, we'll tweak it for you... please include macros (fat/carb/pro/cal)

yeah i put them up the other day. i got 2789 then u got 4323.3

[Big_dean]

sorry did it agian and got 3337.875 thats my bmr sorry about he other ones

[jamyjamjr]

yeah i put them up the other day. i got 2789 then u got 4323.3

think about what your doing.. your eating 2000kcal a day when, if you were to sit on your ass all day, your gonna burn 2789kcal a day.. now obviously your working out or doing cardio, or even going to work... your starving yourself and all the weight your taking off right now is just gonna bounce back...

if you want the adivce of this forum, here it is....

i would eat about 3700kcal a day...

if you were at 2000kcal i would add 200g of protien, which would be 800kcal and another 80 grams of fat which would be another 720 kcal, which would put you at about 3600 kcal, just add another 50g of carbs and your set....

the choice is yours man, but i'll tell ya, the numbers dont lie

[jamyjamjr]

sorry did it agian and got 3337.875 thats my bmr sorry about he other ones

is that your bmr?? or your tdce??

[Big_dean]

well im about to go to work so i'll post a new diet tonight or in the morning. i understand what you said. and thinking about it docs and others say if u drop waight to fast as soon as u eat normall agian it will come flooding back. thats my bmr i used the thing u posted about 2 days ago

im 300lbs and 7ft whitch is 84 inches and ages 24 so
6.23 x 300 =1896
17.7 x 84 = 1486.8
6.8 x 24 = 163.2

66 + 1896 + 1486.8 - 163.2= 3219.6 x 1.725 =5553.81

this can not be right maby i messed up some were every time i do it i get a diffrent answer lol

[jamyjamjr]

your a really, really, big guy.. sounds pretty right to me... except why do you multiply by 1.75? u mind telling me your workday/ training/cardio

[Big_dean]

ok my work out days

monday
arms bi, tri

wednesday,
chest

thursday
back

friday
legs and shoulders



well its just ended this week but i had basketball
tuesday
wednesday
thursday
games sat

i have a job im coaching kids 5-12 year in all sports from basketball to football tennis etc etc

[jamyjamjr]

ok my work out days

monday
arms bi, tri

wednesday,
chest

thursday
back

friday
legs and shoulders



well its just ended this week but i had basketball
tuesday
wednesday
thursday
games sat

i have a job im coaching kids 5-12 year in all sports from basketball to football tennis etc etc

yea, just calc by 1.55, 1.75 is too much... your still eating nearly 2000kcal less then you should be

[Big_dean]

well thanks for the advise. and i shall have a re thinks and come back.