would like a good bulking up diet

[zfs461]

hi everyone,
i have been lifting on and off for a little while now and havnt seen much of a gain so im guessin that my diet isnt very good..i looked at one of IMPORTANT posts to find a rouph calorie intake...it was around 3200-3700 and i was wondering if anyone had a good diet a could get on and mabey some good suplements to take so i could have a bigger bulk when lifting..

[Kale]

read this http://forums.steroid.com/showthread.php?t=113010

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[zfs461]

age:17
weight:135
height:5"10
bf:8.4
goals. around 155

dont really have much of a diet thats why i want to get one lol..hvae a very high motabolism though.. ussually workout someweres between 3pm.-7pm.

[jamyjamjr]

doesn't matter.. just give me an idea of what youv been eating.. how much you eat.. what times in the day do you eat etc..

[zfs461]

ussually only eat twice a day no breakfest only lunch and dinner....when i do sit down and eat meals there foods like steak chicken and sometimes salads but other than that i eat a lot fo junkfood oreos, chips, ect....

[jamyjamjr]

time to watch those videos at the end of my sticky

[rnb83]

hi i weigh about 135 pounds,my height is about 5'5, my body type would be ectomorph, my protein intake per day wil b 270 grams (2 grams per pound) broke up into at least 5 meals a day this should b enough as stated in milos sarcev's video on nutrition, my bmr is 1606.55(x2) as i am very active, so calorie intake should b 3213 add another extra of at least 500 per day to actually gain weight, calorie intake should be at least 3713, carbohydrate intake 500g per day,

I find this very, very, hard to accomplish, i constantly feel bloated and sick, it is also hard as due to work(construction) i find it hard to have the right meal with the right requirements, and alot of the timei may not get a break when required,

i really need help, as i am really tinkin strongly about just doin a cycle, but i find it cheating, but am getin desperate to see some improvements

[jamyjamjr]

hi i weigh about 135 pounds,my height is about 5'5, my body type would be ectomorph, my protein intake per day wil b 270 grams (2 grams per pound) broke up into at least 5 meals a day this should b enough as stated in milos sarcev's video on nutrition, my bmr is 1606.55(x2) as i am very active, so calorie intake should b 3213 add another extra of at least 500 per day to actually gain weight, calorie intake should be at least 3713, carbohydrate intake 500g per day,

I find this very, very, hard to accomplish, i constantly feel bloated and sick, it is also hard as due to work(construction) i find it hard to have the right meal with the right requirements, and alot of the timei may not get a break when required,

i really need help, as i am really tinkin strongly about just doin a cycle, but i find it cheating, but am getin desperate to see some improvements

i would be more then happy to help you out, but you cant be hijacking threads.. make your own thread and post up everything needed from my sticky and youll be on your way..

you cant be stepping on other peoples toes

[rnb83]

oh sorry i am new to this,i apologise, so should i start this thread in the diet forum?

[jamyjamjr]

that would be the idea..