caloric intake

[jimbob21]

i am 6'8" and 260lbs. i am about 18% bf (not exact) and i have been trying to diet and i am failing.

i found this online and am planning on setting up a diet off of it.

CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY 202g 337g 60g
GRAMS PER MEAL 33.7g 56.2g 10g
CALORIES PER DAY 810 cals 1350 cals 540 cals
CALORIES PER MEAL 135 cals 225 cals 90 cals


i have read that its best to keep fruits to a small amount when trying to cut down. any advise

[FireGuy]

Need more info, food choices, timing of meals, cardio/workout schedule.

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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....

[collar]

Need more info, food choices, timing of meals, cardio/workout schedule.

i agree, to op give us your diet in bit more detail

[jimbob21]

im 6'8" tall
260lbs
21 years old
bf under 20% had i check 2 months ago and was 17% but got worse
goals: wanting to lean out but still gain lean muscle

planning on running a 10wk test en 500mg/wk calories
fat carbs protein fat carb protein
meal 1 oats 1 cup 5 54 13
protein 1 3 26
total 72 228 154

meal 2 4oz tuna 0 1 25
2 slice bread 1.5 25 5
lite mayo 5 1 0
total 57 108 120

meal 3 8oz chicken 6 0 65
total 54 0 260

meal 4 8oz steak 15 0 68
1 med potato 1 26 4
total 144 104 288

meal 5pwo protein 2 6 52
4oz chicken or tuna 3 0 30
total 45 24 328

meal 6 casein protein 1 10 22
total 9 40 88


total 381 504 1238
42g 126g 309g

calories 2123

[jimbob21]

btw, i have dieted before at around 2500 and didnt get that great of results

[jamyjamjr]

im 6'8" tall
260lbs
21 years old
bf under 20% had i check 2 months ago and was 17% but got worse
goals: wanting to lean out but still gain lean muscle

planning on running a 10wk test en 500mg/wk calories
fat carbs protein fat carb protein
meal 1 oats 1 cup 5 54 13
protein 1 3 26
is this a shake?? "protien" total 72 228 154

meal 2 4oz tuna 0 1 25
2 slice bread 1.5 25 5
lite mayo 5 1 0
total 57 108 120

meal 3 8oz chicken 6 0 65
total 54 0 260

meal 4 8oz steak 15 0 68
1 med potato 1 26 4
total 144 104 288
what kinda potato?
meal 5pwo protein 2 6 52
4oz chicken or tuna 3 0 30
total 45 24 328

meal 6 casein protein 1 10 22
total 9 40 88


total 381 504 1238
42g 126g 309g

calories 2123

lets start with the bold.. how about your bmr/tdee???

i gave you the formula in my sticky

[jamyjamjr]

btw, i have dieted before at around 2500 and didnt get that great of results

im pretty sure your gonna have to eat more then that..

[jimbob21]

2412 bmr
3738 tdee

thanks for your help

[jamyjamjr]

how about a 3300 cal diet??

switch up your macros to equal out to 3300 calories and post it up for critique

[jimbob21]

what percent fat, protein, and carbs do u reconmend?

i have been looking at dave palumbos no carb diet what do u think of it?

[jimbob21]

meal 1

1 cup oats
12 egg whites
protein shake
fat 6gram carbs 60grams protein 328grams

meal 2

4oz tuna
2 slices of white bread
1 tbsp lite mayo
salad with lite It.
fat 12grams carbs 31grams protein 30grams

meal 3

8oz chicken breast
1/2 cup brown rice
fat 10grams carbs 50grams protein 75grams

meal 4

3 whole lg boiled eggs
oats or rice cake
fat 18grams carbs 8grams protein 71grams

meal 5 pwo

8oz lean steak
2 med white potatoes
fat 17grams carbs 52grams protein 76grams

meal 6

protein shake
4 oz tuna or chicken
fat 5 grams carbs 6grams protein 82grams

meal 7
casein protein
fat 1grams carbs 8grams protein 22grams

totals fats 71grams carbs 217grams protein 438grams
3259 total calories

[jamyjamjr]

you need to get rid of two shakes... keep the last one and the pwo one..

btw could u give me the macros in grams also?? i dont feel like doing all that math..

when it comes down to splits.. i like doing a 40 40 20 myself (pro/carb/fat) but keto diets work also... but here you have 868 caloreis in carbs.. that would equal out to about 200 grams... give or take..

[jimbob21]

i edited my last post
changed it to grams

[jimbob21]

so if i eliminate 2 shake and replace it with something lean does it look ok or am i still way off?

[jamyjamjr]

where's your workout at in all this?? is it between meal 4 and 5??

[jamyjamjr]

also your macros for meal 6 is off 4oz of tuna doesn't equal 82g of protien

[jimbob21]

yea between 4 and 5
meal 6 has the protein shake with 52g of protien and the tuna has 30ish

[jamyjamjr]

u need to add complex carbs to meal 4..

why are you so dependent on shakes?? is it a budget issue??

[jamyjamjr]

so if i eliminate 2 shake and replace it with something lean does it look ok or am i still way off?

you actualy look decent. .your at your maint level and should be able to shed fat by doing cardio..

but we still need to make the changes iv asked of you.. add complex carbs to meal 4 and drop a shake to replace the calories...

[jimbob21]

nope just dont know what the hell to had in there thats healthy
and didnt realize i had that many shakes in there

[jamyjamjr]

shakes do nothing for your metablism as they run through your system within an hour..

you eat every 3 hours for two main reasons.. 1. to keep a steady flow of amino acids in your system for muscle recovery and combating catabolism.. 2. raise your metabolism

whey protien is bad at both of these...

[jimbob21]

oats work fine for meal 4
i love them lol

[jamyjamjr]

recalc your macros and post up for finalization

[jimbob21]

ok i will get that to u tomorrow got to get up early

[jimbob21]

i got rid of the protien shakes and changed my pwo meal to meal 6
now what do u think?


meal 1

1 cup oats
12 egg whites
fat 5 grams carbs 57grams protien 56grams

meal 2

4oz tuna
2 slices of white bread
1 tbsp lite mayo
salad with lite It.
fat 12grams carbs 31grams protein 30grams

meal 3

10oz chicken breast
1/2 cup brown rice
fat 12grams carbs 50grams protein 92grams

meal 4

8oz steak
2med white potatoes
fat 17grams carbs 52grams protien 76grams

meal 5

tilapia 6oz
3 rice cakes
fat 5 grams carbs 22grams protien 46 grams

meal 6 pwo

3 whole lg boiled eggs
protien shake
fat 18grams carbs 8grams protein 71grams

meal 7
casein protein
4oz chicken breast
fat 5grams carbs 6grams protein 52grams

totals fats 62grams carbs 226grams protein 423grams
3262 total calories

[jimbob21]

whos it look?

[jamyjamjr]

you need to drop your protien about 80g and up your carbs 80 grams.. that's too much of a gap in your split... way too much protien imo..

[jimbob21]

and now lol


meal 1

1 cup oats
12 egg whites
fat 5 grams carbs 57grams protien 56grams

meal 2

4oz tuna
2 slices of white bread
1 tbsp lite mayo
salad with lite It.
fat 12grams carbs 31grams protein 30grams

meal 3

6oz chicken breast
1 cup brown rice
fat 10grams carbs 50grams protein 56grams

meal 4

8oz steak
2med white potatoes
fat 12grams carbs 52grams protien 58grams

meal 5

tilapia 6oz
6 rice cakes
fat 5 grams carbs 42grams protien 46 grams

meal 6 pwo

3 whole lg boiled eggs
1 cup oats
protien shake
fat 21grams carbs 62grams protein 58grams

meal 7
casein protein
4oz chicken breast
fat 5grams carbs 6grams protein 52grams

totals fats 70grams carbs 300grams protein 356grams
3254 total calories

[jimbob21]

i think im getting there lol

[jimbob21]

i heard its not healthy to eat more than one can of tuna a day bc of the mercury levels
any truth to that?