calling out jami jam jr

[serj]

6'1 185lbs 31years old 12to14% body fat

[jamyjamjr]

wassup man... glad you could make it.. let's set up your diet...

imma go through a coupla things with you...

the best way to eat is about 6 times a day...

here's a link to a coupla videos that'll give you a great idea as to what your diet should be looking like...
http://forums.steroid.com/showthread.php?t=323516

once your done looking at all that, i need you to do some math for me...

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

when we have all that, i want you to, based on all the new knowledge you've obtained through the videos, set up a new diet with macros...

macros are your pro/fat/cal/carbs per meal..

your gonna need a food calculator for this, you can search one up on google..

this can be frustrating, so take your time and be ready to put some work in....

we can get u up to 210 lbs naturaly very easily, u just gotta follow the diet...

ill be waiting for all this info...

[T-MOS]

*FIGHT* * FIGHT*.....oh damn.... I was expecting drama when he was calling you out......LOLOL

[jamyjamjr]

lol.. na mos, this is a friend of mine... getting him tweaked for a bulk

[serj]

my bmr= 1935.65

[jamyjamjr]

so how many days a week do you workout serj??

[serj]

5 times a week

[jamyjamjr]

1935.65 x 1.55= 3000kcal

this means in order to keep your weight at what it is right now, you would need to eat 3000kcal a day.. so we should do a 40-40-20 split

300g protien a day
300g carbs a day
66g fat a day

i need you to set up a diet based upon this split.. remember what i told you about counting your nutrition facts?? this is why...

with this proper diet and good cardio for 45 min a day, you'll lose that bodyfat your soo worried about... if you wanna add some musclei would take my pro/carb level up another 50g each... its alotta eating, but it's worth it...

[Phate]

*FIGHT* * FIGHT*.....oh damn.... I was expecting drama when he was calling you out......LOLOL

me too, lol

lol.. na mos, this is a friend of mine... getting him tweaked for a bulk

well any friend of jamy is a friend of mine, what type of bulk does he want?

[jamyjamjr]

me too, lol



well any friend of jamy is a friend of mine, what type of bulk does he want?

he wants to do a lean bulk.. nothing crazy... i think if we keep him at maintenance level or push over by 200kcal, he would see some good results..

the issue here is, his eating habits are shit, he's the 3 meals a day guy (just like we all were)...

what you think phate???
do you think we should tweak the split???

[Phate]

he wants to do a lean bulk.. nothing crazy... i think if we keep him at maintenance level or push over by 200kcal, he would see some good results..

the issue here is, his eating habits are shit, he's the 3 meals a day guy (just like we all were)...

what you think phate???
do you think we should tweak the split???

yeah, let's try 350g of protein, 250g of carbs, 66g fat for now until we see how he responds to carbs, i would rather overload him on protein than carbs if he is carb sensitive

he's gonna have to learn to eat more meals

[jamyjamjr]

yeah, let's try 350g of protein, 250g of carbs, 66g fat for now until we see how he responds to carbs, i would rather overload him on protein than carbs if he is carb sensitive

he's gonna have to learn to eat more meals

i ran the split like that cuz he's a bit of an ectomorph (played ball for ever, got a b-ball players body), but let's run that split, i agree..

[serj]

1-6 egg wites 1 yolk
2-turkey sandwhich
3-2 chicken breasts
4- protein shake 20g protein
5-peanut butter sandwich
6-turkey sandwhich
7-protein shake 20 g protein
8- steak sirloin lean

how is this diet? what r the problems with it, and what changes do i need
goto put on like 20 pounds muscle

[Phate]

1-6 egg wites 1 yolk
2-turkey sandwhich
3-2 chicken breasts
4- protein shake 20g protein
5-peanut butter sandwich
6-turkey sandwhich
7-protein shake 20 g protein
8- steak sirloin lean

how is this diet? what r the problems with it, and what changes do i need
goto put on like 20 pounds muscle

i'm sure jamy will say this as well, but we need much more detail, so here's what i want you to do

write down EVERYTHING you eat tomorrow, how much you eat, how many calories, protein, carbs fat for each meal and the total for the day and post it, we can't critique something like you posted very well because we don't know the nutritional info of the food nor the amount you ate

[jamyjamjr]

1-6 egg wites 1 yolk add oatmeal or wheat bread
2-turkey sandwhich how many oz of turkey?? what kinda bread?? (dont say pita bro, lol)
3-2 chicken breasts how many oz of chicken?? how about adding some carbs here, again keep it complex.. oatmeal, yams, sweet potato
4- protein shake 20g protein im guessing by the time of day your in the gym this is your post workout shake, up it to 40g
5-peanut butter sandwich omit, do a lean meat with a simple carb here
6-turkey sandwhich again, how much turkey?? what kinda bread, whats in it, u putting mayo in it?? ketchup? mustard??
7-protein shake 20 g protein omit, eat real food unless it's post workout
8- steak sirloin lean good, add a good fat here, olive oil, avocado (my fav), almonds.. anything that's an efa (essential fatty acid)

how is this diet? what r the problems with it, and what changes do i need
goto put on like 20 pounds muscle

you need to measure out everything you eat... if you buy a packet of turkey and it says amount per serving (in example) 100cal/18g protien/ 5g carbs/ 4g fat and there's 8 servings in the container, then you can safely bet that half of whats in that container equals to 4 times of what the nutrition facts of one serving is.. get it??

you need macros serj (macros are pro/fat/cal/carb).. we cant tweak your diet untill you have these... (told ya it would take some time and getting used to)

[jamyjamjr]

below is a SAMPLE diet.. pay attention to how the user has provided the time of his meals and the macros.... post something that resembles this.. again, this is not the ideal diet for you, it's an example.. the only thing i would change about it is that i would add how many oz's of what has been eaten (couldn't find a better one)

Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50
8 egg whites (136)

Pro-29

9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-493/ pro-49/fat-9/ carb-52

GYM

PWO MEAL (2)

2 scoop whey protein(240)(after weight raining)
Pro-48
Fat-2
Carb-4

1 naval orange (70)(after cardio)
Carb-19

Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO

1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0

6 slices low sodium turkey (120)
Pro-22

Total calories-422/pro-29/carb-62/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-487/pro-50/fat-14/carb-32

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6

1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-277/pro-28.5/fat-15/carb-7

TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257

OFF DAYS-ELIMINATE PWO AND NUTS throughout day

Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209

[jamyjamjr]

heres a better one serj

C/P/F

6:30 - 1c Oats, 6-8 eggwhites, 1 yolk, .5L water, multivitamin, 1g Fish Oil

52g, 45g, 10g

8:30 - 1c Oats, 1 med Banana, 8oz chicken breast, 1g Fish Oil, .5L water

70g, 45g, 5g

10:30 - Turkey ( lots o' turkey :] ) sandwich on 2 slices whole wheat bread, 1/2 C lowfat greek yogurt, 1g Fish Oil, .5L water

55g, ~40g, 2g

12:30 - 8oz chicken breast, 1 med apple, 1/2c oats, 1g Fish Oil, .5L water

40g, 45g, 3g

2:15 - (Pr/W) - Whole wheat bagel, 1 med banana, 1g Fish Oil, .5L water

70g, 10g, 3g

3:00 - W/O

3:40 - (Po/W) - 2 Scoops Whey, 1 med banana, Gatorade, 5g BCAA

55g, 50g, 1g

5:30 - 6-8 eggwhites, 1 or 2 pieces of whole wheat toast, 1g Fish Oil, .5L water

40g, 45g, 2g

7:30 - Whatever mom makes for dinner (sue me ), but it's always either lean beef (london broil), or fish, along with loads of veggies and lots of salad, 1g Fish Oil, .5L water

~15g, ~60g, ~15g

10:00 (bedtime) - 1/2c cottage cheese, tbsp natural peanut butter, 1c skim milk, multivitamin, 5g glutamine, 1g Fish Oil, multivitamin

20g, 35g, 10g


TOTAL MACROS:

Carb ~ 415 g
Protein ~ 375 g
Fat ~ 50 g
CALORIES ~ 3,610 kcal

[eatrainrest]

thanks for throwing me under the bus jammy haha jk

[jamyjamjr]

thanks for throwing me under the bus jammy haha jk

hey, its not like it was a bad example...