Steroids and diet

[Ezekius]

How many proteins/kg do you suggest me during a mass cycle of steroid (testo enhantate+deca). Without steroids I use to take 3g/kg and have more results than diets with less proteins.

[supragasm]

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

watch all the videos and learn.

[Ezekius]

Thank you for the link, but I my internet is too slow to wath videos.
Can sum up to answer me?

[jamyjamjr]

it's based upon your bmr tdee... there are many different diet splits you can move forward with... let's get you to run through my sticky, dont worry about the videos at the end right now..

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....

[FireGuy]

If its a mass building diet I would add in calories from carbs and fats before adding in more protein.

[Ezekius]

Thank you for your advice. I'll tell the truth, but it's such a shame.
I'm
171cm
70kg
10% bf with electronic scale, 7,5% with plicometre on low abdominals
training 1h weigthtraining+30 min cardio 6 times a week
Diet:
40gwhey+60g fructose
Training
post-wo:1 protein snack 250kcal 50g malto
150g gainer+500gchicken
100g rice+200g tuna+20g oil
3l skim milk (divided in 3 times)
100g tuna before going to bed

Kcal:4000kcal
Pro:400g 40%
Fat:60g 15%
Carbo: 45%
I know: there are too many pro and too less fats. I need help. In summer I don't know what happens to me. With 3000kcal I lost a little weigth. Maybe protein termo effect.

BMR:1504
TDEE:2857