Help me correct please!

[getPUMPED253]

Im 20 at 180...just lost a bunch of weight to get cut but now i want gain fast and stay cut...but i know my diets not the best. but i know its lower fat/lower sodium/decent ammount of protein...i mean i workout tough 5 days a week with cardio and intense lifting and my diet doesnt fluctuate much from this daily. My workouts last about 2 1/2 hrs and i just dont feel like my body is burning the fat it should and building muscle and strength like it should! I do abs all 5 workout days and its deffined but not shredded like i believe it should...i just keep coming back to my diet...eventhough i think its healthy...i just am not how i think i should be. Everyone i know workout like 3 days a week if that, eat mcdonalds, and have 8 packs and gain muscle/strenght every lift it seems!?!?! if anyone could even point me in the right direction it would help alot. I have watched vids on here and have got pointed to vids by other peoplebut i didnt retain much more knowledge then what i knew...i just need a straight up person to help me and not someone who does a "ONE SIZE FITS ALL...or in this cause "ON DIET SUITS ALL" kind of thing

morning to night

-1 daily vitamin
-Bowl of organic all natural raisin bran cereal roughly 2 cups w/1 cup of lowfat milk
-Apple
-Turkey Burger no bun
-1/4 cup of almonds


-Fruit and nut medley 1/2 cup
-Chicken wheat wrap with lettuce/light dressing/olives/onion
-Organic protein bar
-banana

-2 salmon burgers
-2 cups of organic raisin bran and 1 cup of milk again
-26g of protein shake

-1/2 cup of fruit nut medley
-Chicken Breast

-1/2 chicken breast
-26g protein shake

[Navy-boi-kai]

not enough food lots of claories you need and cardbs no enough of anything

[getzwolez33]

wow diet needs serious work ....

more fats ... solid carbs ...

meal 1
-1 daily vitamin * which one ... get some bcaa here to....
-Bowl of organic all natural raisin bran cereal roughly 2 cups w/1 cup of lowfat milk ... wtf here ... try just oats and egg whites...
-Apple....

meal 2
-Turkey Burger
-1/4 cup of almonds... good here

meal 3 ..... needs to be a pro/carb

-Chicken wheat wrap with lettuce/light dressing/olives/onion
throw in a red potato....


meal 4

-2 salmon burgers
good fats and proteins here....


meal 5

-Chicken Breast
brown rice....

meal 6
-1/2 chicken breast
get some penut butter here or possibly mayo for some fats ...

meal 7

cottage cheese .... for slow absorbing while you sleep ...




This can be altered to fit your needs and taste buds but i think you get the idea of how to sep meals through out the day .... you can throw flax seed in there to as you go ....

[getPUMPED253]

thanks! and getzwolez33 man thanks for the advice...anything else let me know. keep them coming please need as much help as possible! so by eating more calories...adding good fats...ill stay cut and gain quickly???

[getPUMPED253]

when i say gain...i mean just lean muscle mass only not fat...this also for leaning out or just gaining in period?

[Matt]

Yep, your diet sucks...

[jamyjamjr]

im not on my reg comp... let me get home in a coupla hours, i'll set u up with everything you need...

[getPUMPED253]

jamyjamjr if you could send anything or help me out that would be great! let me know man! and i didnt post up to just take critcizm...but to get it tuned and told what to do to fix it!

thanks though

[eatrainrest]

im not on my reg comp... let me get home in a coupla hours, i'll set u up with everything you need...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL


...thats what you need right now

[jamyjamjr]

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL


...thats what you need right now

x2.....

[getPUMPED253]

well im just wondering what foods i should eat...

or do any of you have a diet plan or meal plan you go by?

im lost when it comes to chosing what to eat then?

[eatrainrest]

if you watched the vids it wil be impossibe to be "lost"

[Cheylayna1978]

Precisely.

Work + effort + time invested in oneself = Great fitness approach that matches your goals.

However, there are a lot of people (my boyfriend calls them "kids" no matter how old they are) that want a "quick fix" or for someone else to do all the work for them, and they don't want to take the time to figure out their own approach/construct their own plan of attack. I am sure you've seen threads similar to this where a person gets great advice/counsel, only to then ask for a "sample" of what "you would do in my situation", which translates into them seeing what was advised and thinking, "sh*t, that's too much work for me to do", and then after their request for a "sample approach" goes un-addressed, they disappear forever and leave their thread to take a dirt nap.

Those others = they are lazy. Happy that this is not you, so make sure you take the advice given above as there is no way you can be "lost" after all of that advice as eatrainrest said above.

The more you put into your approach = the more you get out.
I know if it were my body and desires, I'd spend whatever amount of time/effort it took. Good luck to you.

'Layna

[eatrainrest]

Precisely.

Work + effort + time invested in oneself = Great fitness approach that matches your goals.

However, there are a lot of people (my boyfriend calls them "kids" no matter how old they are) that want a "quick fix" or for someone else to do all the work for them, and they don't want to take the time to figure out their own approach/construct their own plan of attack. I am sure you've seen threads similar to this where a person gets great advice/counsel, only to then ask for a "sample" of what "you would do in my situation", which translates into them seeing what was advised and thinking, "sh*t, that's too much work for me to do", and then after their request for a "sample approach" goes un-addressed, they disappear forever and leave their thread to take a dirt nap.

Those others = they are lazy. Happy that this is not you, so make sure you take the advice given above as there is no way you can be "lost" after all of that advice as eatrainrest said above.

The more you put into your approach = the more you get out.
I know if it were my body and desires, I'd spend whatever amount of time/effort it took. Good luck to you.

'Layna

agreed for the 2nd time! lol

[getPUMPED253]

thanks layna, its just hard to figure out what to eat and all since everyone is different...plus the vids they gave me are like 4hrs long and cant barely even understand the guy haha.

but im putting my time in for sure, just trying to get as much help i can possibly get you know!!?!

[eatrainrest]

thanks layna, its just hard to figure out what to eat and all since everyone is different...plus the vids they gave me are like 4hrs long and cant barely even understand the guy haha.

but im putting my time in for sure, just trying to get as much help i can possibly get you know!!?!

understandable, just thats now how things work around here... the vids lay out basically everything you need to get a diet started.once you get that, macros, calories, current diet, and BMR we could actually tweak it all for you...GO listen to MILO now

[getPUMPED253]

hahah and i looked at ur thread which was great but in consideration i need suggestion...


2320 is my recommended calorie by ur test
3579 i believe was what i should eat when added in my weight/height/activity/age

should that be what i eat then
???

[eatrainrest]

well the 2 important questions are... do you have accurate BF% reading, or relatively accurate? and how did you get it...

2-do you know how many calories you burn during workout and cardio.. if not than the 1st method is what you have to stick to

[getPUMPED253]

k so eat the lower cal count til i figure out cal burning...i know i burn 150cal cardio minimum...not to calculate my job...and intensity of workout but how do u go about figuring that?

and bf is between 6 and 9 i know for sure.

and question, when ever i do eat alot of cal's even when they are good cal's i gain weight in just my stomach area...when i want to stay cut and keep my abs...

[eatrainrest]

keep your BPM (recovery HR) at 100. this burns 250 calories per half hour. (resistance training)

[getPUMPED253]

k thx alot...how did you retain so much knowledge...school? or just research by yourself?

[eatrainrest]

well im a trainer so consider myself well versed in that section.. learned diet stuff through my agency/people i talked to but most of it from picking people's brains on the forums. it goes a long way!

[getPUMPED253]

haha thats funny! i need to start doing that also...well i pretty much am but need to just keep asking questions.

im starting to understand that my diet didnt consist of enough carbs/protein/and calories overall...

for a quick gain before i tried creatine...gained about 12 lbs really quickly. went to do the same again and didnt gain a thing. 20g a day for the 5 day loading faze then 10g a day from their of a generic creatine. would you recommend creatine to people? if so should i try a brand like muscletech?

[eatrainrest]

iron maiden has a great link on creatine.. basically your wasting your money and should stick to 5g micronized creatine monohydrate.. its cheap.. heres his link

http://forums.steroid.com/showthread.php?t=387674

just sit back and read all the answers do not come in one day.. search through the fitness forum all of your questions probably have been answered before.