Help with Diet

[JG8]

27
6'3
230

Normal Day:
Meal 1: 4 Egg Whites
1/2 Cup of Oatmeal
Meal 2: MM Lite Apple
Meal 3: 1 Chicken Breast Grilled
1 Cup Brown Rice
Meal 4: MM Lite Apple
Meal 5:1-Turkey Burger
Sweet Potato
Grilled Veggies
Meal 6: Syntha 6

Meal 5 is usually where the problems happen. For the most part that is what I follow. Yes Phate MM stands for what you think it does. Stats on Syntha-6 are 200 Cal /15Carbs/22 Protien .

[Phate]

here is what we need you to do, credit for jamy for this next copy and paste part

what these videos

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

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

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

[JG8]

here is what we need you to do, credit for jamy for this next copy and paste part

what these videos

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

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

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

I'm on it. Thanks.

[jamyjamjr]

here is what we need you to do, credit for jamy for this next copy and paste part
what these videos

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

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

then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros everything

lmao.. phate u dont need to credit me for shit bro.. learned half of what i know from you...

[Phate]

lmao.. phate u dont need to credit me for shit bro.. learned half of what i know from you...

i just copy pasted it from another thread but don't mind giving credit where credit is due, without you in here this forum would be completely swamped and i would have to quit school to have the time to clean it up, lol

[jamyjamjr]

hey man.. all the credit belongs to you

[JG8]

Here's everything let me know if I did anything wrong.


4/27/09
BMR-2305.3
2305.3x 1.55=3573.22

Diet:

7:30 1 Scoop NO Explode
8:00 Work Out

9:45-4 Egg Whites/1 Whole Egg -151/6.3/1.6/20.4
1/2 Cup of Oatmeal-106/1.4/21.3/2.9
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

11:30-Muslce Milk Lite-150/4.5/7/20
Cottage Chesse 4 oz 90/2/8/10
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0


2:00-8 oz Chicken Breast-443/17.5/0/67
1 Cup Brown Rice-170/4.5/28/30
2 Bottles of Water 16.9 FL OZ


5:00- Muslce Milk Lite-150/4.5/7/20
Cottage Chesse 4 oz 90/2/8/10
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

7:30- 6 Oz Grilled Salmon-291/12.9/.8/40.8
6-Medium Spear Asparagus 38/2.1/3.9/2.2
Medium Sweetpotato-147/3.9/26.7/2.1
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

10:30- BSN Syntha 6 200/6/15/20
1 Bottle of Water 16.9 FL OZ

Total 2,107/67.6/143.3/218.5

[Phate]

Here's everything let me know if I did anything wrong.


4/27/09
BMR-2305.3
2305.3x 1.55=3573.22

Diet:

7:30 1 Scoop NO Explode
8:00 Work Out
you're gonna need a carb source before your workout
9:45-4 Egg Whites/1 Whole Egg -151/6.3/1.6/20.4
1/2 Cup of Oatmeal-106/1.4/21.3/2.9
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0
double the egg whites
11:30-Muslce Milk Lite-150/4.5/7/20
Cottage Chesse 4 oz 90/2/8/10
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

i would use a different protein powder, do you use the protein for meal replacement or PWO more?
2:00-8 oz Chicken Breast-443/17.5/0/67
1 Cup Brown Rice-170/4.5/28/30
2 Bottles of Water 16.9 FL OZ
something is wrong with the macros for the chicken and rice, rice doesn't have 30g of protein

5:00- Muslce Milk Lite-150/4.5/7/20
Cottage Chesse 4 oz 90/2/8/10
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

7:30- 6 Oz Grilled Salmon-291/12.9/.8/40.8
6-Medium Spear Asparagus 38/2.1/3.9/2.2
Medium Sweetpotato-147/3.9/26.7/2.1
1 Bottle of Water 16.9 FL OZ
1 Propel Grape 16.9 FL OZ-20/0/4/0

10:30- BSN Syntha 6 200/6/15/20
1 Bottle of Water 16.9 FL OZ
post up a link so i can see what's in the syntha 6
Total 2,107/67.6/143.3/218.5

overall i think you need to up your calories by at least 500