jamyjamjr help!!

[jamull2852]

jamy, I would like you to help me with my diet it needs to be cleaned up alot. Right now I usually dont eat breakfast and will maybe eat some thing small like a small bag of chips or whatever for lunch and dinner time I eat a full meal but maybe more than I should be like 2 hamburgers and fries or whatever it is I always go back for seconds I also eat fast foods atleast once a week and I know that has to stop also, no biggie.

As far as cardio goes right now I do NONE. I dont workout at all and only did for about 6 months about two years ago. My goal right now is to loose weight and get lean. I want to start the diet/cardio and I thought about taking some clen while loosing weight, but havent made my mind up yet. I know with a clean diet and cardio I will be in alot better shape and may not need the clen. Once I see that im starting to loose weight I will start the gym and working out while still on the diet and cardio.

Right now my stats are
Ht= Around 6'1 6'2 ill let you know exact tom.
wt= 220 on a empty stomach
waist=38
worked out for 6months 2 years ago
havent taken any steroids

Jamy, I know you can help me with this just let me know what other info you may need, this isnt meant for just jamy any and all suggestions will be helpful he just seemed like he knows this siht.

[jamyjamjr]

well then.. let's straighten something out..

dont go to the gym once you start losing weight, start going to the gym to lose weight... common bud.. common sense...

let's work through my sticky..

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[jamull2852]

k i will try to post a pic for you tom. so you can guess the bf%, and as far as what ive been eating for the past few weeks and the macros of each meal, i dont have a clue and dont know where to start. I can tell you what i eat but just really dont understand how to figure out each meal for the past few weeks.......... i dont think i can remeber what i had two days ago......alots been going on, just bought a house and getting married in 4 days and a baby on the way so iunno where to start with the macros

[jamull2852]

im at work right now and i will try to have the calculations for you in the morning tom. thanks