In Need of Diet Advice

[Eclipse456]

Alright, so I'm looking for a diet to suit my current needs as I get back into lifting after an extended break from lifting due to a string of injuries. I'm currently 18 years old, 6'5 and 280 pounds with a BMI of 25-29% I'm looking to both cut and, after reaching my target weight, bulk up further.

The problem is determining exactly what steps to take on the way to this goal so I don't aggravate my injuries further. I'm currently recovering from a broken foot and nursing a few herniated disks in my back from a previous injury.

The idea is to:

Lose between 30-60 pounds and take some stress off the disks while doing rehab exercises for my back so I can ease back into heavy lifting.

Or, alternately:

I'd like to put a good deal of this extra mass to better use by converting it to muscle, which would better suit me in the long run.

Would it be more prudent to lose roughly thirty pounds and then start converting fat to muscle? What is the fastest way to achieve my target weight? I've heard a bit about keto diets, but am unaware of the risks I'd run by going on one.

EDIT: One hangup is that I have a very difficult time losing weight; according to a few calculators I'd need around 5000 calories in order to maintain my weight, but despite getting 3/5-1/2 that every day over a period of six months with a very high level of daily activity I saw little to no weight loss, but I did see a good deal of fat-muscle conversion. It's possible that I saw no weight loss because of muscle gain but I doubt that is the case due to a lack of consistent protein intake.

[jamyjamjr]

you and i are more similar then you think.. that's how i looked when i just started working out.. im down to 17% right now..

im not on my reg comp.. ill log in later on tnite and give you everything you need...

[Eclipse456]

you and i are more similar then you think.. that's how i looked when i just started working out.. im down to 17% right now..

im not on my reg comp.. ill log in later on tnite and give you everything you need...

Thanks, I appreciate any help I can get.

[jamyjamjr]

below is a link to a great nutritional video.. watch it all and then do some math for me.. we'll get started with that.. i need you to post up a detailed diet with macros when your done with all this
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

[Eclipse456]

Watching the videos now, I went ahead and did the math.

For the next few weeks while I am on the mend I need 3198 calories/day to maintain my current weight.

Beyond that and I begin to work back into the swing of things I need 4364 calories in order to maintain my current body weight.

[jamyjamjr]

those numbers dont seem accurate...

how sure are you of your bf?? can you get it checked??

[Eclipse456]

Sorry, I was away for some time with some real life issues and rehabilitation. I saw a nutritionist and got fed some lines about buying some products from her website in order to detox, and was told to chew my food; so in other words, the nutritionist was no help at all.

I'll go ahead and do those numbers again if people are still interested in assisting.

Edit:I re-did the numbers and ended up with:

Calorie-Calculation=4779.83

[jamyjamjr]

okay, somethings wrong here....

what are your stats??

age
weight
height
bf??? u can post a pic for estimates or you can go to a local gym and get tested with calipers..

[Eclipse456]

okay, somethings wrong here....

what are your stats??

age
weight
height
bf??? u can post a pic for estimates or you can go to a local gym and get tested with calipers..

Heh, sorry. I must be doing something wrong with the formulas

Age: 18
Weight: 308
Height: 6'4
BF: ~35%, But I haven't been tested recently.

[jamyjamjr]

ill do the math for you...

370 + (21.6 x lbm in kg)

308 x .32 = 98.56

209.44/2.2

21.6 x 95.2 = 2056.32 + 370 = 2426.32 BMR..

what do you do for a living???

what's your workout reg look like??

[Eclipse456]

ill do the math for you...

370 + (21.6 x lbm in kg)

308 x .32 = 98.56

209.44/2.2

21.6 x 95.2 = 2056.32 + 370 = 2426.32 BMR..

what do you do for a living???

what's your workout reg look like??

Currently I'm a student so right now I don't have much going on. This is both good and bad because it means that I won't have a problem if I need to spread out my workouts throughout the day for better results, but my cash flow is severely restricted until I can pull a part time job.

Last year some time I herniated my L3, L4, and L5 disks and fractured my spine. I've recently been undergoing therapy for the injury because the pain came back, so I don't have much of a regiment currently.

[jamyjamjr]

so be brutaly honest, how have you been eating.. get into as much detail as you can...

[Eclipse456]

so be brutaly honest, how have you been eating.. get into as much detail as you can...

Well, about 2 weeks ago I completely cut out all non-natural sugars from my diet and am feeling pretty good, I've started eating on a set schedule with mostly natural foods. Prior to that I pretty much ate what I felt like, didn't eat on a schedule, ate at all hours, didn't keep track of what I munched out on; it was a mess.

[jamyjamjr]

have you watched the videos??

[Eclipse456]

have you watched the videos??

Yeah, I just finished them earlier today. I don't know that I'll be able to manage 8 meals a day, or be able to match 450g of protein a day, but I'll give it a shot. I'll post up a possible diet in a bit.

[jamyjamjr]

you dont need anywhere near 450g protien... 300 would be enough..

[jamyjamjr]

the videos give you an idea how how your meals should look...

post up a proposed diet for tweaking

[eatrainrest]

^^x2

[collar]

way too much protein.

post up a diet though, would be much easier to talk about it.