need help !! what I'm doing isnt working

[dodgeboy]

hey guys, really would like your help here. my stats are

33yrs old
5'10"
208
36 waist
18 % bf

my diet is basically like this daily

5:15 am
oat meal with sliced up banana
9:30
protein shake and small salad or I'll have no-fat yogurt
12:00
either a piece of chicken, turkey, or fish with brown rice and black beans or some steemed veggies
3:00
no fat yogurt or protein bar or shake
6:00 dinner
what ever my wife cooks. 99.9% of the time is really low fat stuff, like cook cabage, or beef stew(no potatoes) chicken breast, turkey breast, and or steak. along with this I'll have a sweet potato or veggies or brown rice
7-8 ish
workout (about 1-2 hrs)
9:00
here is where i get the munchies so i usually pound a protein shake to try to fill me up before bed.

lately i;'ve been doing 30 min. of cardio. on the bike at the gym. keeping my rpms at or around 100 and my heart rate stays right at 125-130.

my problem is i'm stuck at this weight, which truelly doesnt look bad on me. i have decent muscle on me, but its my body fat which i'm really trying to get rid of and my belly fat.
i need someone to give me a "iron clad" diet and cardio plan to do this. i like the bike cause its easy on my knees. i may not be able to kick it up to your plan, but give me something i can work into or up to. i've been in the gym now solid of 4 or 5 month 6 days a week and i'm starting to get depressed from no changes cause i bust my ass in the gym, or at least i think in do

thanks and sorry so long, just wanted to give all the info i could so someone could help me better

[jamyjamjr]

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

watch these videos, they'll give you a better idea of how your diet should look...

do some math...
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


after that, post up a new diet (btw telling me you eat whatever your wife cooks is not gonna work, you need to tell your wife what to cook or tell her to get out of the kitchen so you can cook it yourself)

also, i need macros for all your foods (pro/carb/fat/cal).. use google to find a food calculator, that would be ideal...

once you have your new diet up, we'll tweak it for you.. you'll get over that plateu, i promise

[dodgeboy]

lol what i meant is with my wife is, sometimes she'll cook stuff like stew, or snap beans, cooked cabage or just other stuff than chicken, turkey, or fish.
i dont really think any of those are really bad for my goal, or are they?
i mean, they contain meat, and veggies. just added a few more taste other than the normal, ya know ?

[jamyjamjr]

lol what i meant is with my wife is, sometimes she'll cook stuff like stew, or snap beans, cooked cabage or just other stuff than chicken, turkey, or fish.
i dont really think any of those are really bad for my goal, or are they?
i mean, they contain meat, and veggies. just added a few more taste other than the normal, ya know ?

yea, im sure they're great, but your gonna have to figure the macros out...


the diet game is a senstive one 400 kcal too little or too much will throw your diet off wack...

the most important thing about dieting correctly is knowing exactly what your eating and what the nutritional values, ie macros, are for your meals..

[eatrainrest]

hey guys, really would like your help here. my stats are

33yrs old
5'10"
208
36 waist
18 % bf

my diet is basically like this daily

5:15 am
oat meal with sliced up bananano simple carbs unless PWO nutrition..
9:30
protein shake and small salad or I'll have no-fat yogurt
12:00eat x amount of grilled chicken, not shake.. not a substitute for food
either a piece of chicken, turkey, or fish with brown rice and black beans or some steemed veggiesok .. choose one lol.. and make proportions according to your daily caloric intake
3:00
no fat yogurt or protein bar or shake
6:00 dinnertoo many simple sugars, again dont substitute shake for food protein
what ever my wife cooks. 99.9% of the time is really low fat stuff, like cook cabage, or beef stew(no potatoes) chicken breast, turkey breast, and or steak. along with this I'll have a sweet potato or veggies or brown riceyou need to know exactly what it is, proportions, and caloric info.. it can be a pain in the ass but once you get it all down its easy as cake
7-8 ish
workout (about 1-2 hrs)
9:00you need a post workout meal within 30 minutes to feed the shock that you gave the body during the workout
here is where i get the munchies so i usually pound a protein shake to try to fill me up before bed.

lately i;'ve been doing 30 min. of cardio. on the bike at the gym. keeping my rpms at or around 100 and my heart rate stays right at 125-130. ok kick up the cardio to 65% of your HR.. pm me i can give you that number.. do it after your resistance training workout, and every 2 weeks jack up the intensity on the cardio to progress..

my problem is i'm stuck at this weight, which truelly doesnt look bad on me. i have decent muscle on me, but its my body fat which i'm really trying to get rid of and my belly fat.
i need someone to give me a "iron clad" diet and cardio plan to do this. i like the bike cause its easy on my knees. i may not be able to kick it up to your plan, but give me something i can work into or up to. i've been in the gym now solid of 4 or 5 month 6 days a week and i'm starting to get depressed from no changes cause i bust my ass in the gym, or at least i think in do

thanks and sorry so long, just wanted to give all the info i could so someone could help me better

ok so your getting alot of simple sugars in the day.. to many save one of the fruits for your pwo... like jammy said watch those videos come back and post up a new diet and we can better help you..

oh yea and jammy your the man thanks for dealin with my obsessions and critiquing my diet

[jamyjamjr]

hey any time brother, that's what im here for

[dodgeboy]

WOW !!!
i know nothing !!
man, just when you think your doing things right.
ok, i'll go watch the vids and see if any of it make since to me.
I'll be back to try and post a new plan of attact

[jamyjamjr]

at a boy

[Phate]

WOW !!!
i know nothing !!
man, just when you think your doing things right.
ok, i'll go watch the vids and see if any of it make since to me.
I'll be back to try and post a new plan of attact

at a boy

i like this guy jamy, lol

[Narkissos]

i like this guy jamy, lol

ditto

[jamyjamjr]

i like this guy jamy, lol

yea, nothing i love more then an open mind that we can fill with nutritional goodies

[dodgeboy]

ok watch the vids and tried to make my own thing up that i'm sure will need to be tweeked a tad here and there.
going for 6 meals a day and trying to stay around the 300 gm of protein a day and close to 100 carbs a day. here it goes....
meal 1 -- 5:30
egg white egg beaters with bowl of oat meal and shake
cal..385 carbs..33 fat..4 protein 50

meal 2 -- 9:30
1 cup of spinach and a can of tuna
cal..167 carbs..1 fat..6 protein..25

meal 3 -- 12:30
1 chicken breast 1/2 cup of black beans and a shake
cal..540 carbs..29 fat..5 protein..100

meal 4-- 3:30
1 cup of lettuce 2 piece of talapia(8oz)
cal..266 carbs..0 fat..5 protein..53

meal 5 -- 6:30
turkey breast with salad and brown rice
cal.. 450 carbs..32 fat..4 protein..65

WORKOUT

meal 6 --- after workout
protein shake and a apple or pear
cal..381 carbs..31 fat..3 protein 60

so how does this look?
should anything change if i start a cycle of test, var and winny ?

[Phate]

ok watch the vids and tried to make my own thing up that i'm sure will need to be tweeked a tad here and there.
going for 6 meals a day and trying to stay around the 300 gm of protein a day and close to 100 carbs a day. here it goes....
meal 1 -- 5:30
egg white egg beaters with bowl of oat meal and shake
cal..385 carbs..33 fat..4 protein 50

meal 2 -- 9:30
1 cup of spinach and a can of tuna
cal..167 carbs..1 fat..6 protein..25

meal 3 -- 12:30
1 chicken breast 1/2 cup of black beans and a shake
cal..540 carbs..29 fat..5 protein..100

meal 4-- 3:30
1 cup of lettuce 2 piece of talapia(8oz)
cal..266 carbs..0 fat..5 protein..53

meal 5 -- 6:30
turkey breast with salad and brown rice
cal.. 450 carbs..32 fat..4 protein..65

WORKOUT

meal 6 --- after workout
protein shake and a apple or pear
cal..381 carbs..31 fat..3 protein 60

so how does this look?
should anything change if i start a cycle of test, var and winny ?

calculate your totals for us please(as in daily totals)

i would switch meals 5 and 6 as you need more carbs POST workout than PRE workout

in meals 2 and 4 i would add a good fat, for example Udo's oil, fish oil, nuts, olive oil vinagarette to help get down the greens

what does you shake consist of?


all in all bro, very impressive first diet post, i'm liking the guys like you and Dsu22 are willing to watch the videos and learn, then post a proper diet as opposed to some diets we've seen that were just horrible

[dodgeboy]

thanks for the compliment.
in meal 5 i added the brown rice for some energy for my work out and the simple carb is for after the workout.(the apple or pear)
'yeah i can add some nuts to some of the meals. i was afraid of having to much fat
here are my daily totals
cal..2189 carbs.. 110 fats.. 28 protein 350

i'm sure it will flucuate very little because i'm not going to eat this day in and day out. i'll change things up a bit so i dont get tired of eating the same stuff everyday. i plan on sunday to be my CHEAT DAY. i wont go over board but just something to keep me from going crazy.

[jamyjamjr]

it's progressing well, i just need you to get your tdce using the formula i gave earlier in the thread.. once we have that, we can fig everything else..

of the top of my head, i would say your carb/fat intake has to go up a bit

[dodgeboy]

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
dont know what BMR stands for ?? but here is everything else

BMR(?)=66+(6.23x208)+(12.7x70)-(6.8x33

i here that guy say BMR a few times but could never find where he told you what it meant.
remember the first diet i posted i wasnt losing any fat on.
also take into account that i may start a cycle of test cyp, var, and winny. but i wont till you guys help me get the right diet.

i want to be realistic when i ask this question, but when do you think i would see some results?

[jamyjamjr]

bmr=base metabolic rate (ie if you were to do nothing all day, you would burn x amount of calories).. u still havn't given us that number... whats the total???

[dodgeboy]

sorry for being stupid but how do i figure how many cal. i burn a day?
i'm somewhat active all day. i'm in construction as a carpenter.

[soulstealer]

I calculated you at 200 to be a little more acurate as fat mass doesnt burn calories
BMR=1977
We need to ad an activity mod, so if your framing all day your around
3100 Calories a day
and if your doing like custom cabinets (or light carpentry) your closer to
2750 calories a day before you even touch the gym

[dodgeboy]

I calculated you at 200 to be a little more acurate as fat mass doesnt burn calories
BMR=1977
We need to ad an activity mod, so if your framing all day your around
3100 Calories a day
and if your doing like custom cabinets (or light carpentry) your closer to
2750 calories a day before you even touch the gym

ok right now we are finishing 3 big jobs, so we're doing alot of trim work and clean up. so i guess i'm closer to or if not lower than 2750.
so does this mean i need to keep my cal. intake below, at or above that?

JAMY, i hope this will help you help me or anyone for that fact. the last diet i posted, i ate that today. i felt bloated all day, almost like i had to many carbs. but i didnt feel tired at all today.

thanks guys for all your help so far. i feel like the end is soon.

[jamyjamjr]

do me a fav and total up those numbers on your new diet.. ill be in later on today to check up on them, unless phate or nark comes across this thread..

[dodgeboy]

thanks jamy for your patience with me, here are my totals for today

cal..2189 carbs.. 110 fats.. 28 protein 350

i was able to do a workout today(recovering from failing down a flight of cement stairs) did arms and then did 30 min of cardio with heart rate at or around 140

[Rugger02]

Looks like this is your split for macros.
You're getting:

1400 calories daily from protein = 67%
440 calories daily from carbohydrates = 21%
252 calories daily from fat = 12%

This really isn't an ideal breakdown in my opinion.
35 - 45 - 20 is a little bit closer...
again, just my opinion.

[Phate]

Looks like this is your split for macros.
You're getting:

1400 calories daily from protein = 67%
440 calories daily from carbohydrates = 21%
252 calories daily from fat = 12%

This really isn't an ideal breakdown in my opinion.
35 - 45 - 20 is a little bit closer...
again, just my opinion.

agreed, i would lower protein, up carbs and fats slightly, 40-40-20 or 45-45-10 work well for me

[jamyjamjr]

agreed, i would lower protein, up carbs and fats slightly, 40-40-20 or 45-45-10 work well for me

yea, imma have to double back that one.... i personaly would go with the 40-40-20... great advice

[dodgeboy]

up my carbs and fat to help get fat off of me??
doesnt make sense to me. can someone try to explain this. my main goal right now is get from 18% to 10%

man, i tried to do exactly what that guy said on the vids. and its all wrong still.

[jamyjamjr]

up my carbs and fat to help get fat off of me??
doesnt make sense to me. can someone try to explain this. my main goal right now is get from 18% to 10%

man, i tried to do exactly what that guy said on the vids. and its all wrong still.

first and formost, relax.. take a big breath...

i felt the same way when i was told to up my carbs and fat intake, i was like... that makes no sense...

since iv upped my carb and fat intake, my bf % has done nothing but drop...

when you dont eat enough, your body goes into starvation mode... leaving your fat deposit expenditure at almost a stand still.. if you eat about 400kcal below your tdce and do cardio, the fat will come off


when we say eat fat, we dont mean go stuff your face with lard and such...

we're talking about essential fatty acids (efa's) like avocado, almonds, extra virgin olive oil.. etc

your options are limited.. you can do what you've been doing all this time with no results.. or you can take the advice thats been handed down by the best at this forum to guys like me and apply it....

the other way hasn't worked for you, why not try my way??

[dodgeboy]

no no, your way is fine. just getting fustrated about not knowing all of this and some of it just didnt make sence to me.
yeah, my way isnt working so something gotta change.
so were would you like my cal., protein, carbs, and fat to be ?
i can redo my diet if i knew where a good starting point was

[Rugger02]

What was your decided as your total caloric intake needs?

[jamyjamjr]

i think it was 3100 if im not mistaken

[dodgeboy]

jamy, so do i need to low protein, up carbs and up calories to 3100 or stay below 3100 ?
if you would give me a starting point on where to be at i'll repost a new diet

[jamyjamjr]

jamy, so do i need to low protein, up carbs and up calories to 3100 or stay below 3100 ?
if you would give me a starting point on where to be at i'll repost a new diet

well lets go over some basics

1g protien= 4 kcal
1g carbs= 4 kcal
1g fat= 9 kcal

you wanna eat 3100kcal a day and you want 40 percent of your caliories to come from protien, 40 percent from carbs and 20 percent from fat....

so that would mean 1240 kcal from protien, 1240 kcal from carbs and 620 from fat

1240 divided by 4 = 310, that would mean you need to eat 310 g protien, 310 grams carbs, and about 69g of fat (mostly efas of course)

post up a diet that follows those macros and your set

[dodgeboy]

wow, i would of never thought so much carbs. WOW!! and lose weight !!
ok you got it.
one other question should they be 99% complex carbs ?

[jamyjamjr]

wow, i would of never thought so much carbs. WOW!! and lose weight !!
ok you got it.
one other question should they be 99% complex carbs ?

the only time you should be eating simple carbs is right after your workout.. dont foget that you need to be doing cardio 5 days a week

[jamyjamjr]

yea i felt weird about it first off myself... but it works, im droppin weight right now following the same split

[dodgeboy]

i'm doing cardio 6 days a week for 30 min. what should my heart rate be at ?
I'm 33 years old.

i'll post a new diet in a few. got to re-figure a few things
thanks for your help man !!

[Phate]

i'm doing cardio 6 days a week for 30 min. what should my heart rate be at ?
I'm 33 years old.

i'll post a new diet in a few. got to re-figure a few things
thanks for your help man !!

i keep mine around 110-130, bascially you want to stay in an aerobic state(which literally translates from latin meaning "with air(oxygen)"), so use a talk test, if you can hold a conversation without getting out of breath or gasping for air, you are probably in an aerobic environment

[dodgeboy]

wow i've been trying to push myself to 140.
let me ask one more thing on that subject, does it matter what i do to get that heart rate? my buddy says i'm waisting my time on the bike. i'd rather do that then the treadmill cause its easier on my knees

[jamyjamjr]

wow i've been trying to push myself to 140.
let me ask one more thing on that subject, does it matter what i do to get that heart rate? my buddy says i'm waisting my time on the bike. i'd rather do that then the treadmill cause its easier on my knees

doesn't make too much of a difference.. just get that heart rate up there

[Phate]

doesn't make too much of a difference.. just get that heart rate up there

agreed, but change it up every once in a while, like once every two weeks do a different machine for cardio