Diet needs help from the EXPERTS!!!

[Sfla80]

Ok well i have been trying to do this all week, and i think i have my routine down now. So i will start off with my stats.

age: 29
Weight: 175#
Height: 5-10
B.F.: 13-14% (3-4 months ago)
Bmr/Tdee: 2213.6407
Trainging: Causual training for 2 years, Hard training this past year.
Knowledge: Getting more but still a newbie especially with diet!!

Goals: Well I am on the last 3 pinns of my first cycle (i know i should have done this a long time ago...sorry). Cycle was TEST 400 and DECA 300. Started cycle at 162 and thats where the BF% came from. Have not been tested since. I had great strength gains, and size. Gained almost 15#. Gained 30-40 in bench and maybe 80 in squats. All these gains came very lean i belive also. Stomach is much flatter and i feel the six pack clearly....only see when i flew though. So now my goal is to start a good cardio routine to lose bf. I know i will lose strength, but im not looking to lose alot of weight, just burn fat. With proper deit and good workout/cardio it can be done i understand. I do realize i will lose some gains. So basiclly i wanna be 10% or below by lets say Feb. (just a goal). Now ill post my diet, remember i am a newbie to this, having trouble keeping same amounts of proteins/carbs/fats in each meal. I also see that i have too many carbs i believe in my diet. One main factor with that i belive is my protein shake. Its the last of a mass builder i was using on my cycle. So here it is, please be gentle lol.

Cal/fat/carbs/pro

First meal 630am
1/2 cup cottage ch. 1/2 cup whole wheat ceral 1 medium banna
335/1.5/59/16.3

Second meal 830am
5 egg whites/ 1 whole egg 1 cup oatmeal with 1/2 cup skim milk
313/8.8/27.2/30.1

Preworkout shake
181/1.6/26/15.6

Gym 10-1015am
Weight train, low rest high reps. 1 hour

Post wo shake
362/3.2/52/31.2

Third meal 1215pm ( this would usually be 5oz chicken and 1/2 cup br rice)
Today was different.
"publix sub 6" Whole wheat bread, Some veggies, no mayo..light mustard (mustard has no nutrition vaule???)
350/9/53/32

Fourth meal 215-230pm
5oz Chicken breasts. 2.5 romaine lett. 2 tablespoon homemade salsa. 1 tsp ft free dressing.
326/11.5/10.5/43.7 (chicken has 10.9 fat g? )

Fifth meal 430pm
1 can Ablcore white tuna in water, 2 tablespoon salsa
119/2.7/2/20.8

Gym again. 630pm
40 mins cardio and 20 mins abs. ( cardio at night because no room to do weights at that time there)

Sixth meal 8-815pm
6-8oz lean filet migon, 1/2 sweet potatoe (couldnt find swpot on fitday)
444/19.4/13.9/50.9

Ok first thing i wanna say about this, is that im off from work on this day. Hence the gym twice. Diet might change a little with work, because i sometimes work mornigns sometimes nights. Ill figure that part out myself though. Got my containers for precooked food!! Plus im a chef at the number one cunsomer reports steak house in america!! So i can always cook at work...have access to alot of things, just trying not to kill my budget.

So thanks guys, i hope i didnt miss anything. I have read a bunch of these so i think i got it all down. And please remember, my first time trying to do this, i really wanna lean out, and need your help. Heres two pics...one im flexing one im not. Just to give you an idea of what my frame work is.

First 2 pics are flexing or tighting up. The last one is a relaxed picture.
ATTACH]102213[/ATTACH]

[jamyjamjr]

i need a tdee... i also need daily totals for your diet...

i can tell u your gonna have to change a coupla things on your diet and prob eat more...

wont know till i have what i neeed though..

[Sfla80]

i need a tdee... i also need daily totals for your diet...

i can tell u your gonna have to change a coupla things on your diet and prob eat more...

wont know till i have what i neeed though..

Ok For the totals are....Same order

2431/cal 57.5/f 243.5/carb 240.6/pro
If i can figure it out i can post my fitday graph....i saw someone else do it.

As for tdee....isnt it the 6407 number?

Took my bmr x 1.725 for heavily exercise??

maybe i didnt read that thread right?

I know i have to eat more...figured that lol....depends on when i go to bed...might have another chicken breats around 10pm

[jamyjamjr]

show me how you got your bmr... what formula did you use??

[Sfla80]

i used the one for low body fat?

bmr..
6.23 x 175# 181.63
12.7 x 70in (5-10) 840
6.76 x 29 yo 196.04
then i added 66
total 1283.27

Tdee

I choose heavily active. Between work and 6 times a week in the gym

so i mutlipied 1283.27 x 1.725

came out to 2213.6407

i did something wrong probably. It your thread says "CALORIE-CALCULATION= bmr x 1.725" Where do i get that number from...in caps

[jamyjamjr]

i used the one for low body fat?

bmr..
6.23 x 175# 181.63
12.7 x 70in (5-10) 840
6.76 x 29 yo 196.04
then i added 66
total 1283.27

Tdee

I choose heavily active. Between work and 6 times a week in the gym

so i mutlipied 1283.27 x 1.725

came out to 2213.6407

i did something wrong probably. It your thread says "CALORIE-CALCULATION= bmr x 1.725" Where do i get that number from...in caps

check your math bud..
175 x 6.23= 1090.25

[Sfla80]

lmao....wow i look like a idiot.....i even posted it twice

F--k lol

sorry bout that. Ill do a new thread another time then.

so that number will be 1090.25 and my finished would be 3781.7002....

[jamyjamjr]

since your comming off cycle i would incorporate at least 3 lean beef meals a day into your diet. (not too lean.. saturated fat is needed for test production)

i would eat at least at maint level because your gonna be post cycle soon..

for now eat 400cal over that untill the end of cycle..

build a diet around that..

[Sfla80]

the filet migon i have should be perfect for my lean beef meals...shouldnt it?

[jamyjamjr]

filet migon should be good... u need to eat it more often though

[Sfla80]

ok, i definately understand and agree with what your are saying, which brings up a couple more questions though.

1. Am i eating too many carbs? right now fitday shows Pro 40% Carbs 39% fats 21%
I know i have to eat more but am i on the right line with these %'s?

2. Ok eating more often, How long between meals can i be. Right now i just ate 5oz chicken, 4oz filet, salad, 1/2 sweet potatoe. Im still hungry but i already put about maybe 70g protein in me. How long should i wait to eat again...1-1 1/2 hours?

3. I eat alot of all natural peanut butter too, on rice cakes or apples...whatever. Whens a good time to eat that....i shouldn't eat that too late right?

4. I was at 2431 calories for that day...your saying i should be closer to 3000 right?
And this will still help with the goals im looking for?

Thanks again jam...i know i sound like i know nothing, and i guess i really do. I have been trying to do this the right way and felt good about it. Now i feel like i have been wasting my time, espeacially coming off the cycle. Gear was free so not worried about the money. Just frustrated, trying to learn everything, didnt realize how much goes into it. Training is the easy part lol. Like your thing says 80% diet.

[jamyjamjr]

ok, i definately understand and agree with what your are saying, which brings up a couple more questions though.

1. Am i eating too many carbs? right now fitday shows Pro 40% Carbs 39% fats 21%
I know i have to eat more but am i on the right line with these %'s?
i personally like the 40 40 20 split
2. Ok eating more often, How long between meals can i be. Right now i just ate 5oz chicken, 4oz filet, salad, 1/2 sweet potatoe. Im still hungry but i already put about maybe 70g protein in me. How long should i wait to eat again...1-1 1/2 hours?

2.5 hrs max

3. I eat alot of all natural peanut butter too, on rice cakes or apples...whatever. Whens a good time to eat that....i shouldn't eat that too late right?
lose the rice cakes.. there are better fat sources then natty pb
4. I was at 2431 calories for that day...your saying i should be closer to 3000 right?
And this will still help with the goals im looking for?
yup, that's exactly saying... they absolutly will help you

Thanks again jam...i know i sound like i know nothing, and i guess i really do. I have been trying to do this the right way and felt good about it. Now i feel like i have been wasting my time, espeacially coming off the cycle. Gear was free so not worried about the money. Just frustrated, trying to learn everything, didnt realize how much goes into it. Training is the easy part lol. Like your thing says 80% diet.

we all gotta start somewhere bro...

[Sfla80]

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 3,162 106.9 220.3 318.5
Cheese, cottage, lowfat (1-2% fat) cupgramskglboz 80 0.0 8.0 12.0
Banana, raw cupcup, mashedcup, slicedoz yieldsslicesmall (6" to 6-7/8" long)extra small (less than 6" long)medium (7" to 7-7/8" long)extra large (9" or longer)large (8" to 8-7/8" long)linear inchgramskglboz 105 0.4 27.0 1.3
Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Cereal cupgramskglboz 150 1.1 24.0 3.0
Egg, whole, cooked cupeggextra largejumbolargemediumsmallgramskglboz 167 12.2 1.3 12.3
Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 68 0.2 1.0 14.3
Protein powder tablespoon (9.3 g)gramskglboz 181 1.6 26.0 15.6
Protein powder tablespoon (9.3 g)gramskglboz 362 3.2 52.0 31.2
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 277 10.9 0.0 41.9
Salsa cuptablespoonpacketgramskglboz 9 0.1 2.0 0.5
Salad dressing, KRAFT FREE Fat Free Ranch Dressing tbspgramskglboz 24 0.2 5.4 0.1
Stewed potatoes with tomatoes cupgramskglboz 94 3.9 13.9 1.7
Beef, tenderloin, separable lean only, trimmed to 0" fat, ch... steak (yield from 161 g raw meat)ozgramskglboz 233 10.4 0.0 32.8
Banana, raw cupcup, mashedcup, slicedoz yieldsslicesmall (6" to 6-7/8" long)extra small (less than 6" long)medium (7" to 7-7/8" long)extra large (9" or longer)large (8" to 8-7/8" long)linear inchgramskglboz 105 0.4 27.0 1.3
Snacks, rice cakes, brown rice, corn cakecakesgramskglboz 69 0.0 14.6 2.0
Peanut butter tablespoongramskglboz 285 24.2 9.0 12.0
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 277 10.9 0.0 41.9
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 277 10.9 0.0 41.9
Lettuce, cos or romaine, raw cup shreddedleaf innerleaf outerheadservinggramskglboz 16 0.3 3.1 1.2
Lettuce, cos or romaine, raw cup shreddedleaf innerleaf outerheadservinggramskglboz 16 0.3 3.1 1.2
Lettuce, cos or romaine, raw cup shreddedleaf innerleaf outerheadservinggramskglboz 16 0.3 3.1 1.2
Beef, tenderloin, separable lean only, trimmed to 0" fat, ch... steak (yield from 161 g raw meat)ozgramskglboz 350 15.5 0.0 49.2
Total 3,162 106.9 220.3 318.5



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Calories Nutrition %-RDA/AI Graph Cal. Balance Custom Nutrition Goals

Grams Calories %-Cals
Calories 3,162
Fat 106.9 947 30 %
Saturated 29.7 264 8 %
Polyunsaturated 20.8 182 6 %
Monounsaturated 41.4 366 12 %
Carbohydrate 220.3 855 27 %
Dietary Fiber 26.1
Protein 318.5 1,322 42 %
Alcohol 0.0 0 0 %

Fat (30%) Carbs (27%)
Protein (42%) Alcohol (0%)




Description
This pie chart shows the breakdown of your average daily calorie intake by fat, carbohydrate, protein and alcohol.
More Info
Calorie Pie Chart Report
Calorie Balance Report



lets try this out i dont know how to copy and paste this from fitday...but here it is.
this was today, i got to my calorie goals, but to much fat and not enough carbs. i know what i did wrong there. But i could definately add another chicken breats in an hour or 2 before i go to bed....but it will bring my fat up more and calories to like 3300 (too many calories???)

And does a 5oz chicken breats really have 10.9 g of fat???? YEAH THAT DIDNT WORK....DONT KNOW HOW TO DO THAT. OH WELL. THANKS FOR THE HELP JAM

[jamyjamjr]

yea i need macros a certain way bro.. here let me give you an example..


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

[jamyjamjr]

and that chicken breast doesn't look like it's skinless... the fat from chicken skin is useless...

[t-gunz]

on your fit day where you punch in your details

click on the screen

press ctrl + ALt + prtscn (most prob near the f12 keey)

open up Microsoft word or something similar and then right click on the page and click paste. then post it up on here!

this will give the exact pic so jamy can see better

hope this helps

[Sfla80]

Yeah i didnt really want you to have to go through the intire diet again jam...too much trouble, was trying just to post the graph up from fitday to show my new totals when i added another meal into the mix...and changed a couple things. Was just showing to total for the day.

Ok, yeah with the chicken breast i couldnt find skinless on fit day, so i just took whatever boneless i could find.

T-gunz.. Thanks dude im going to try that right now.

Ill try posting the graph after i figure out how to use it. And since im a chef im writing a recipe for what i think would be a good meal for prot/fat. ill post it when i test it out. Going to perfect a avacodo salsa with all natural ingridents which will be easy for anyone. I think it would be a good healthy meal. I used to do a corn salsa but after reading some post i found out corn really isnt that great for you.

ill keep you posted

[jamyjamjr]

nice.. we need a chef around here.. lol

[t-gunz]

can you post me your meals when cooked??? lol

[Sfla80]

Lol yeah thats why i eat alot of filet migon. i eat very plain most of the time. But trying to come up with easy healthy items to add flavor to my food. Salsa so far is the best thing to add flavor for me, with out the sugars and preservs. And very hard to cook great food in a resturaunt without adding butter,salt, heavy cream....

The avacodo one will be very easy, just want to have exact measurements for you guys and to see if will last 2 days.