i want to lower my bf% help me

[freak40106]

im at 20%bf want to get down to 13 14%

these are my macros for a day of eating:

Cal. 1174g
Carbs. 130g
Protein 34g
Fat 347g

im 28
233lbs
6foot

[scotimus]

your numbers dont make any sense. please look at them again and repost.

calories arent measured in grams,and if you are only taking in 1174 cals a day you are not dieting,you are dieing with your stats

[freak40106]

some one asked what i eat per day and then gave me those numbers this is what i wrote him
breakfest cal 187 fat 13 carbs 45g, protein 6g

snack cal 200 fat 12% carbs 33g, protein 1g

lunch cal 635 fat 308 carbs 30.46g, protein 23g

dinner Cal. 152, Fat 14, Carbs 21.21g, Protein 3.6

this is what he sent me
Ok, well based on the macros you gave me for a day of eating, your totals look like this:

Cal. 1174g
Carbs. 130g
Protein 34g
Fat 347g

Now, lets compare that to what our member Rambo put as a primer cutting diet for a day:

Carbs. 130g
Protein 300g
Fat 50g

And that is with 6 meals. Now again, that is just a primer, and it may not work for you, but you can see where you are going wrong. I suggest you head over to the diet section http://forums.steroid.com/forumdisplay.php?f=6 and post up your diet with your macros and your goals, and let them critique it to work for you.

The link to the cutting diet info is here, http://forums.steroid.com/showthread.php?t=75729

I would like to help you more, but I am not a diet expert, but this should get you going in the right direction. Until you get to the point where you are around 12% BF, dont worry about stacking anything except for food.

Good luck and BE CAREFUL

[caffeine_menace]

im at 20%bf want to get down to 13 14%

these are my macros for a day of eating:

Cal. 1174g
Carbs. 130g
Protein 34g
Fat 347g

im 28
233lbs
6foot

If that is right ur cals should be some where around 3800, not 1174....

Post up ur meals and times for a full day plus ur bmr and tdee

This might help...

Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Diet Plan
Meal 1 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = __g protein, __g carbohydrates, __g Fat

Meal 2 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Workout (time)
(insert where your workout is in the diet plan, and how long it is, and whether you do cardio or not)

Meal 3 (PWO) (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 4 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 5 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 6 (before bed, Time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Total Macros for the Whole Day
__g protein, __g carbohydrates, __g Fat, TOTAL CALORIES___, TDEE___

[FireGuy]

some one asked what i eat per day and then gave me those numbers this is what i wrote him
breakfest cal 187 fat 13 carbs 45g, protein 6g

snack cal 200 fat 12% carbs 33g, protein 1g

lunch cal 635 fat 308 carbs 30.46g, protein 23g

dinner Cal. 152, Fat 14, Carbs 21.21g, Protein 3.6

this is what he sent me
Ok, well based on the macros you gave me for a day of eating, your totals look like this:

Cal. 1174g
Carbs. 130g
Protein 34g
Fat 347g

Now, lets compare that to what our member Rambo put as a primer cutting diet for a day:

Carbs. 130g
Protein 300g
Fat 50g

And that is with 6 meals. Now again, that is just a primer, and it may not work for you, but you can see where you are going wrong. I suggest you head over to the diet section http://forums.steroid.com/forumdisplay.php?f=6 and post up your diet with your macros and your goals, and let them critique it to work for you.

The link to the cutting diet info is here, http://forums.steroid.com/showthread.php?t=75729

I would like to help you more, but I am not a diet expert, but this should get you going in the right direction. Until you get to the point where you are around 12% BF, dont worry about stacking anything except for food.

Good luck and BE CAREFUL

What are you eating for lunch that has 308 grams of fat in it? Your lunch numbers come out to nearly 3000 calories for that meal alone. You need to start over and get your numbers right before seeking advice.

[freak40106]

my problem is i work a sch that isnt the best for eating.. i work 12hr days and it changes everyother mth from 7am to 7pm... anyway i ate most of the time 1 meal a day.. which was big..

now i eat 4 meals.. i eat turkey club for lunch


my exsample for that day was raisin bran for vreakfest no milk, turkey club for lunch, cran-raisinets and then penne and vodka for dinner... all small port

and what is
TDEE: ?
BMR: ?

i drink about 1.5 gals for water a day

i am new to this.. i am just tryin to lower my bf..

[freak40106]

Age: 28
Height: 6 foot
Weight: 233
Bodyfat Percentage: 20
TDEE: ?
BMR: ?
Goals: 35lbs 3-6mths

[j4ever41]

it would be a great help to you to read the stickies at the top!

[Kiki]

Read the diet stickies

[caffeine_menace]

.....

....need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

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


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

[BJJ]

im at 20%bf want to get down to 13 14%

these are my macros for a day of eating:

Cal. 1174g
carbs. 130g
protein 34g
fat 347g

im 28
233lbs
6foot

trooooooool

[freak40106]

what do u mean by stickies?


note im new

now could i take somthing like hydroxicut?

[freak40106]

thanks greatly for ur post c.m.

[freak40106]

i have my other micros
my
bmr is 2200.168
my tdee is 4180.3192

does this help ?

[baseline_9]

what do u mean by stickies? the threads that are stuck at the top of the forum.

note im new

now could i take somthing like hydroxicut?

^^^^^

[freak40106]

should i take that as a no?

[FireGuy]

What you should do is actually read all the replies that have been given to you so far and once you accomplish that and provide more info you can get more specific advice.

[freak40106]

i did i did all the math and sent all my micros that were asked

[FireGuy]

i did i did all the math and sent all my micros that were asked

The last one you posted included a 3000 calorie lunch which we know was inaccurate. You need to post an accurate diet showing meal by meal what you are eating (or plan on eating). Each meal should include an accurate number of Prot/Carbs/Fat grams as well as totals for the day. Once that is known people can give you advice and critique what you are doing.

[freak40106]

right i responded that it was turkey club

[FireGuy]

right i responded that it was turkey club

And your turkey club had 308 grams of fat, 30 grams of carbs 23 grams of protein and yet only 635 calories? I mentioned this earlier as well.

[mg1228]

i would just take hydroxycut---its easier, LOl

[freak40106]

thanks mg but i am not looking for easy i am looking for right

but did ask if i could take hydroxcut

[freak40106]

fire... i put down what i ate a day it didnt change in all that ill re submitted it if u need me to

[mg1228]

watch the milos videos

after u watch all 5 videos post a proposed diet like this

8am meal 1 ................

10am meal 2 ..............

12pm meal 3 ..............

3pm meal 4 ...............

530pm meal 5 ...............

8pm meal 6 ..................

10pm meal 7 ..................

with calories and macros for each meal---otherwise u wont get much more help

[baseline_9]

some one asked what i eat per day and then gave me those numbers this is what i wrote him
breakfest cal 187 fat 13 carbs 45g, protein 6g

snack cal 200 fat 12% carbs 33g, protein 1g

lunch cal 635 fat 308 carbs 30.46g, protein 23g

dinner Cal. 152, Fat 14, Carbs 21.21g, Protein 3.6

this is what he sent me
Ok, well based on the macros you gave me for a day of eating, your totals look like this:

Cal. 1174g
Carbs. 130g
Protein 34g
Fat 347g

And your turkey club had 308 grams of fat, 30 grams of carbs 23 grams of protein and yet only 635 calories? I mentioned this earlier as well.

fire... i put down what i ate a day it didnt change in all that ill re submitted it if u need me to

You are missing the point that FG is trying to get in your head, all your macros are wronge! You needto go away and re-check them because everything in Bold is balls

[FireGuy]

Thanks B9, I was beginning to wonder if maybe I was just not being clear enough in what I was saying.