Please critique my diet

[MercuryEvo]

I'm not SUPER dedicated to this, I work and go to school full time and have a 11 month old baby, but I'm trying to lose weight. These meals are pretty much what I eat every day, but sometimes I deviate. I was 206lbs-208lbs last week so it seems to be working. This is with NO EXCERCISE. I simply do not have the time until school is over. I was as heavy as 225 lbs. I've cycled 202-225 for the past 6 years. At this height at 17 years old I was about 165 lbs. I think my BF is around 18%-22% right now but IDK I'd like to hear some suggestions. I want to drop down to about 175-185 and hopefully like 5% BF, and then build muscle from there and hopefully top out around 190-195. I'm about to start a modest Clen cycle just to accelerate myself down to where I want to be because I always have a really HARD time getting down from here.

I'll be 25 in 3 weeks
hair under 5'10"
202 lbs

Heres my current diet:

Meal 1 - USUALLY about 4-5 Egg whites, 1-2 pieces of atkins wheat toast, 4 oz of OJ with about 6 OZ of water and 2 scoops of Whey protein.

Meal 2 - 1/2 a bowl of honey nut cheerios with skim milk, or a can of tuna with some tobasco and MAYBE 1 Teaspoon of mayo for a little flavor

Meal 3 - Low fat yogurt, sometimes with a special K bar mixed in

Meal 4 - Some sort of healthy dinner, whether its a trimmed chicken cutlet marinated in lemon juice, or brussel sprouts/broccoli with a little mustard and Lemon juice.

Meal 5 - sometimes I eat a salad, maybe tuna at this time, maybe a thin coated PBJ sandwich with low sugar jelly and not alot of peanut butter on atkins wheat bread. Or sometimes I eat this Energy bar but its go like 42g of Carbs

I HATE eating peanuts but I try to snack on them through out the day.

I drink 1-1.5 gallons of water a day as well and I just cant seem to find the room for a 6th meal. I wake around 8am and go to sleep around midnight.

I'm not psycho about this, I dont want to have to shopping for unusual food or have to do alot of preparation. I only want to cheat one meal a week on saturday nights and drink lightly 1-2 nights a week. If that makes it take a little longer, thats fine.

I dont drink any soda or coffee, eat no fast food, and dont eat past 9pm.

Here are some prelim pics.

[mho]

5% is really low.

The diet gurus will want to know the protein/carbs/fat your taking in per day, so start going over those labels.

If I were you I'd worry about building muscle first, then losing fat. If you drop down to the bf% you want to be at, then try to build muscle, you're going to put some fat on.

I see your cat in the background.

I think I see a baby's arm too.

EDIT: This too. http://www.internetfitness.com/calculators/bmr.htm

[MercuryEvo]

5% is really low.

The diet gurus will want to know the protein/carbs/fat your taking in per day, so start going over those labels.

If I were you I'd worry about building muscle first, then losing fat. If you drop down to the bf% you want to be at, then try to build muscle, you're going to put some fat on.

well maybe 7%-8% then?

[mho]

well maybe 7%-8% then?

I think that's a better goal. That is attainable naturaly, and extremely lean. Anything lower than that is usually reserved for the stage.

[MercuryEvo]

Be it may, I want to accelerate it, so my plan is to diet and do the clen first, then move on to a modest cycle of 250 mg of Test E a week.

I'm hoping Phate can come in here and help me maximize my diet

[jamyjamjr]

dude.. u get down to 12% u'll be happy..

i'd help u set up myself, but im not on my reg comp and im at work... cant tweak right now...

[MercuryEvo]

dude.. u get down to 12% u'll be happy..

i'd help u set up myself, but im not on my reg comp and im at work... cant tweak right now...

Whenever you can, I appreciate

[eatrainrest]

I'm not SUPER dedicated to this, I work and go to school full time and have a 11 month old baby, but I'm trying to lose weight. These meals are pretty much what I eat every day, but sometimes I deviate. I was 206lbs-208lbs last week so it seems to be working. This is with NO EXCERCISE. I simply do not have the time until school is over. I was as heavy as 225 lbs. I've cycled 202-225 for the past 6 years. At this height at 17 years old I was about 165 lbs. I think my BF is around 18%-22% right now but IDK I'd like to hear some suggestions. I want to drop down to about 175-185 and hopefully like 5% BF, and then build muscle from there and hopefully top out around 190-195. I'm about to start a modest Clen cycle just to accelerate myself down to where I want to be because I always have a really HARD time getting down from here.
ok, glad to see determination. however, you do not need a cylce by ANY MEANS. good diet and cardio will fix the problem overtime

I'll be 25 in 3 weeks
hair under 5'10"
202 lbs

Heres my current diet:

Meal 1 - USUALLY about 4-5 Egg whites, 1-2 pieces of atkins wheat toast, 4 oz of OJ with about 6 OZ of water and 2 scoops of Whey protein.
no need for wwhey, eat protein eat 8-10 egg whties, cut the OJ out for insuling spike, which is not needed wanted

Meal 2 - 1/2 a bowl of honey nut cheerios with skim milk, or a can of tuna with some tobasco and MAYBE 1 Teaspoon of mayo for a little flavor
you will have to chuck honey nut cheerios out. cut the teaspoon of mayo and just eat the tuna raw baby

Meal 3 - Low fat yogurt, sometimes with a special K bar mixed in
this is extrmely bad. your getting an insulin spike with the yogurt and tons of sugar with the special K bar.. with no protein!...

Meal 4 - Some sort of healthy dinner, whether its a trimmed chicken cutlet marinated in lemon juice, or brussel sprouts/broccoli with a little mustard and Lemon juice.this neeeds to be exact and consistent

Meal 5 - sometimes I eat a salad, maybe tuna at this time, maybe a thin coated PBJ sandwich with low sugar jelly and not alot of peanut butter on atkins wheat bread. Or sometimes I eat this Energy bar but its go like 42g of Carbs
you will have to throw this diet out, watch MILos vids which ill send
I HATE eating peanuts but I try to snack on them through out the day.

I drink 1-1.5 gallons of water a day as well and I just cant seem to find the room for a 6th meal. I wake around 8am and go to sleep around midnight.

I'm not psycho about this, I dont want to have to shopping for unusual food or have to do alot of preparation. I only want to cheat one meal a week on saturday nights and drink lightly 1-2 nights a week. If that makes it take a little longer, thats fine.

dude not to flame but your unwiollingness to shop for unusual foods or prepare them, means your not ready by any means for AS.

I dont drink any soda or coffee, eat no fast food, and dont eat past 9pm.

Here are some prelim pics.

these are some links to watch all the vids as well as post up your BMR, then after that figure all the macros for all your meals and daily caloric intake... take it seriously

[FWG]

I'm not SUPER dedicated to this, I work and go to school full time and have a 11 month old baby, but I'm trying to lose weight. These meals are pretty much what I eat every day, but sometimes I deviate. I was 206lbs-208lbs last week so it seems to be working. This is with NO EXCERCISE. I simply do not have the time until school is over.

I'll be 25 in 3 weeks
hair under 5'10"
202 lbs

Sit with a dumbbell by the side of your computer, do as many reps as it takes you to read a post, scroll down to the next post, do more reps with the other arm. If you have time to use a computer you have time to lift.

[MercuryEvo]

When I said I wasnt super dedicated, I meant I didnt want to become SUPER ANAL about measuring things I eat to the 1/10th of an ounce. Obviously I would be super stringent on measuring any chemicals, but I dont want to be counting oats in a bowl of oatmeal. I simply do not have the time to invest Hours into that AND invest time in the gym AND do everything else. I'm not the only one either. There are people like me that diet, work out, take products, PCT and do good.

I just want to hone my diet in as sharp as I can, lose some weight, work out, and then accelerate the process of getting bigger.

[eatrainrest]

When I said I wasnt super dedicated, I meant I didnt want to become SUPER ANAL about measuring things I eat to the 1/10th of an ounce. Obviously I would be super stringent on measuring any chemicals, but I dont want to be counting oats in a bowl of oatmeal. I simply do not have the time to invest Hours into that AND invest time in the gym AND do everything else. I'm not the only one either. There are people like me that diet, work out, take products, PCT and do good.

yea there are people with good genetics, and take juice, and see good results.. very common now a days

I just want to hone my diet in as sharp as I can, lose some weight, work out, and then accelerate the process of getting bigger.

are definitions of "super stringent" differe quite a bit.. were not saying count by the oat... its actually really simple takes about 15 more seconds out of my meal time to put it on a scale and watch the number pop up

[MercuryEvo]

I have some finals this week and next but I REALLY want to get this diet in perfect shape after that because I will be able to focus on it. My school schedule SUCKS right now for eating consistently due to the fact I have a class from 4pm-7pm twice a week and I CANT eat during it.

[jamyjamjr]

yes u can... i do...

[MercuryEvo]

yes u can... i do...

Just pm'd you actually, lol.

Your right, I probably could, but not having the knowledge really inhibits me. I need quick stuff sometimes and I just dont know the choices. I need to get the BMR calculations worked out and get this all figured out. I'm really interested in doing it, I just need some help.

[jamyjamjr]

i think it's time we do some math.. if i were to guess. i'd put your bf at about 28%.. so i hope u can do basic math....

BMR (men and women) = 370 + (21.6 X lean mass in kg)

take your weight.. multiply by .28, subtract by original weight.. then divide by 2.2 to get your lbm in kg....

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

let's figure out this bmr first... then we'll take the next step

[MercuryEvo]

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

204 lb X .28 =57.12

204 - 57.12 = 146.88

146.88/2.2 = 66.76

Currently I'm option 1. I work from home on the computer and I go to school. As soon as school ends I will jump to 3 or 4.

66.76 x 21.6 = 1442

1442 + 370 = 1812.

1812 x 1.2 = 2174.42 (option 1)

so right now, my final # is 2174.42. What does that # represent?


and once I start exercising, the below equation is my new # right?
1812 x 1.55 = 2808.6

[jamyjamjr]

ummm. u did the last part wrong.. look at the forumla bro...

[MercuryEvo]

Whats LBM? same as BMR?

[jamyjamjr]

it should be 66.76 x 21.6 then add 370..

back to elemetary school. lmao...

[MercuryEvo]

o whoops, misread. ok so

66.76 x 21.6 = 1442

1442 + 370 = 1812.

1812 x 1.2 = 2174.42

so right now, my final # is 2174.42. What does that # represent?


and once I start exercising, the below equation is my new # right?
1812 x 1.55 = 2808.6

[jamyjamjr]

o whoops, misread. ok so

66.76 x 21.6 = 1442

1442 + 370 = 1812. this is your basic metabolic rate.. it's what your body needs daily to sustain it's weight w/o ur ass doing a damn thing

1812 x 1.2 = 2174.42 this is what you need to be eating right now to sustain your weight

so right now, my final # is 2174.42. What does that # represent?


and once I start exercising, the below equation is my new # right?
1812 x 1.55 = 2808.6

this is what you'll be needing to eat to sustain your weight when u start exercising...
if you wanna cut, i'd put you on a 2500 kcal diet with a 40 40 20 split...

it would look something like this..

250g protien
250g carbs
56g fat


http://forums.steroid.com/showthread.php?t=323516

watch these videos.. it'll give u a great idea as to what your diet should consist of.. dont worry about the split it gives u.. pay more attention to how he sets up the diet and with what foods.. then post up a diet, trying your best to follow the split i set up for you..

u can use fitday.com to get macros for your food.. macros are pro/fat/cal/carb for each meal and a daily total.. good hunting..

[MercuryEvo]

Ok i'm still typing this paper up so once i'm done I'm gonna hit the sac. I have work at 9am and then a final at 4pm so when I get home, I will watch the vids and see the diet he sets up.

When you say kcal, thats the same as cal right?

[jamyjamjr]

yea.... same thing... maybe i shouldn't say it like that huh??? lmao

[MercuryEvo]

40 40 20 split means 40% protein 40% carbs and 20% fat??? with a total of 2500 calories?

Why 2500 if only 2172 sustains my weight? Dont I need to eat less then the sustaining to cut?

[jamyjamjr]

im talking about when u start to exercise.. that's also an example for you to work with for your current caloric needs...

[MercuryEvo]

Ok, thank you so much for the help, I'm going to watch those vids tomorrow night and then get back in here with a new diet plan.

[Phate]

Ok, thank you so much for the help, I'm going to watch those vids tomorrow night and then get back in here with a new diet plan.

okay, i'm subscribed to the thread bro

[MercuryEvo]

Can i replace peanuts with Peanut oil?

[Phate]

Can i replace peanuts with Peanut oil?

why would you want to? there are better oils out there anyway

[C_Bino]

Can i replace peanuts with Peanut oil?

Absolutely you can, in fact I woul drecommend it. I would always recommend the oils over the nuts. I use almond, walnut, pistaccio, macadamia and fish oil daily.