New to here

[Jayslay]

I am new this board and would like to get some help on twinking my diet. I am 24 years old, 6'1 235lbs. My bf I would say around 15-18%. I done couple cycles years ago did some sust and than some tren. Every meal is spaced out from between 1.5-2.5 hours. Anyhow here is my new diet and would like some in-put:

Wake up - 5 egg whites/2 whole eggs/2 piece wheat toast

PWO shake with some dextrose

Chicken with a potato

Protein shake

Chicken or Hamburger with greens (maybe baked potato also)

Protein shake

Total is: 1,950 Cal, 262 Protein, 150 carb.


Any input would help me out, thanks guys.

[jamyjamjr]

I am new this board and would like to get some help on twinking my diet. I am 24 years old, 6'1 235lbs. My bf I would say around 15-18%. I done couple cycles years ago did some sust and than some tren. Every meal is spaced out from between 1.5-2.5 hours. Anyhow here is my new diet and would like some in-put:

Wake up - 5 egg whites/2 whole eggs/2 piece wheat toast not enough protien

PWO shake with some dextrose add a banana

Chicken with a potato what kinda potato

Protein shake keep your shakes for pre-post workout, eat real food

Chicken or Hamburger with greens (maybe baked potato also) omit baked potato, unless its a sweet potato

Protein shake again, eat real food... i'd do a lean beef here, more benefiitial at night

Total is: 1,950 Cal, 262 Protein, 150 carb.
i can tell you just by looking at your macros that your not eating enough.. i need your tdce to ttweak everything so you'll be doing some math for me

Any input would help me out, thanks guys.

heres how you get your tdce

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

[Rugger02]

Right on the button 3J

Food choices are not terrible, but definately not in sufficient portions. But we need a bit more details for an accurate critique

[Jayslay]

heres how you get your tdce

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

I came up with 66+1464.05+914.4 = 2444.45-163.2=2281.25 than time the 1.55 = 3535.93

[Jayslay]

Right on the button 3J

Food choices are not terrible, but definately not in sufficient portions. But we need a bit more details for an accurate critique

What would you like to know? =)

[Jayslay]

Jamyjamjr, I usually cook 5 white and 2 whole eggs every morning how many more eggs?

Done added a banana to PWO shake.

With my chicken I make a baked potato.

I will try to make the adjustment to real food and not shake's.

I again do make baked potato's with my meals.

Lean beef? Like hamburger or steak or something of that nature?

[Rugger02]

What would you like to know? =)

Basically the same questions that Jamy asked. The macros for each meal is helpful as well.

I am 24 years old, 6'1 235lbs. My bf I would say around 15-18%.

Wake up - 5 egg whites/2 whole eggs/2 piece wheat toast

PWO shake with some dextrose What quantities of protein/carbs in the shake

Chicken with a potato How much chicken and what type of spud?

Protein shake

Chicken or Hamburger with greens (maybe baked potato also) Are you talking burger on a bun w/condiments or just some lean ground beef?

Protein shake

Total is: 1,950 Cal, 262 Protein, 150 carb


Any input would help me out, thanks guys.

I guess mostly the breakdown for each meal and your goals for this diet is what I was getting at. But I wouldn't spend the time figuring out the meal totals (unless you already have it) until you pack in a few more calories to get your macros closer to what they should be
Oh by the way. welcome to the site, glad to see some of your first posts in the diet section!
Cheers

[jamyjamjr]

Basically the same questions that Jamy asked. The macros for each meal is helpful as well.




I guess mostly the breakdown for each meal and your goals for this diet is what I was getting at. But I wouldn't spend the time figuring out the meal totals (unless you already have it) until you pack in a few more calories to get your macros closer to what they should be
Oh by the way. welcome to the site, glad to see some of your first posts in the diet section!
Cheers

yea, welcome bud, didn't even see that..

ruggers got it right.. we need macros

your potato that you eat, do you eat it after a workout?? if not, omit it and eat a complex carb, like a sweet potato, yam, oatmeal etc...

i would recommend a 3100kcal diet for you at 40-40-20 for pro/carb/fat

we'll keep checking up on your thread.. keep us posted

[Jayslay]

My goals are to lose some bf but try to keep my size. Sorry if it sounds like a newbie question but what exactly are macros?

[Rugger02]

The total amount of calories from protein, carbs and fat ingested daily

[Rugger02]

Basically the nutrition facts of your daily diet.

[jamyjamjr]

Jamyjamjr, I usually cook 5 white and 2 whole eggs every morning how many more eggs? go 7 white and 1 whole

Done added a banana to PWO shake. great!

With my chicken I make a baked potato. ok, is this post workout?? if not, omit the baked potato for a sweet potato or yams

I will try to make the adjustment to real food and not shake's. go past trying, do it!

I again do make baked potato's with my meals. again, if this isn't post workout, omit for a complex carb like yams, sweet potato, oatmeal

Lean beef? Like hamburger or steak or something of that nature?

the LEANEST beef that i know of is london broil.. i like to do 1/2lb right before bed.. great for keeping your amino acid levels at a constant level all night...
try to keep the beef lean as possible...

[Jayslay]

Would ham-burger be a lean beef? 90% lean/10% fat?

[Jayslay]

I do a whey shake for PWO than 1-2 hours after I eat chicken with baked potato.

[jamyjamjr]

I do a whey shake for PWO than 1-2 hours after I eat chicken with baked potato.

make it 1 hour, thats fine.. that's the only time a simple carbohydrate is allowed.. all other times, make sure its yams or sweet potato

[Phate]

Would ham-burger be a lean beef? 90% lean/10% fat?

not really, you could make it one by draining the fat off it, but it's iffy

[Rugger02]

I get 97% lean at Wal Mart occasionally and during cooking drain what little fat there is.

[jamyjamjr]

i eat london broil or uncured roast beef.. yummmmmm.... im going to trader joes

[kalspic]

man 3j that must cost you an arm and a leg

[jamyjamjr]

man 3j that must cost you an arm and a leg

na, cold cut costs about 5 bucks for 1/2 lb

[Jayslay]

I like sweet potato's, never had yams. Any good?

[jamyjamjr]

if ya cook em right... i like em with a litle bitta garlic