Newbie done research needs help

[no47]

howsit goin guys I've been doing a lot of research and work and I think I've got all the info yall want so I need some wise advice on my diet.. I am trying to get down to what appears to be the required bf% 2 get the most out of my first ever cycle without alot of neg sides... Heres my stats and diet please advise:

35yr old
5'8"
208lb
22%bf 166lbm

daily cal 2000
50%pro 25%carb 25%fat

7a 2whole eggs 5whites
1/2c oats
3oz shrimp 381cal/12f/15c/52p

10a 1/2sweet pot
1scoop pro powdr

198/0/22/27

1p PWO 1scoop pro powd
muscle milk

330/9/11/51


2p 1can tuna 1tbs lite mayo
1c fro veg
160/5/5/24

4p 1can tuna 1tbs lite mayo
135/5/1/22

7p 6oz chk breast
2 pieces wh wh bread
6tbs salsa
1/2c black beans

708/21/71/54


total:1912cal 52f 125car 230p

like I said I've done alot of reading and got bf% cuz I knew yall would want it.. I hope this is enuff info... As far as workout I'm doing:

3days/wk 45 min total body circuit (40 sets)
3 days/wk 45 min hiit cardio
1-2 days/wk 45-60 min moderate cardio

thanx alot guys..

[redz]

40 sets is over kill bro, you should work out more days per week and do less sets. Also you should be doing about 1 hour per day cardio.

[no47]

yeh thx what I'm really wanting 2 know about is diet...

[redz]

While I understand you were asking about diet I am just letting you know your training schedule is bad. You should probably take some bcaa's to help keep muscle mass while running a caolrie deficit to reduce muscle wasting.

[no47]

ok so you think 45min hiit circuit lifting is bad for burning fat as well as 45 min hiit cardio plus 2days of 60min cardio moderate hr? I do the hiit cardio eod and lift eod alternating days.. Hit legs chest shoulders arms and back 3 days a week

[no47]

btw what does tdee stand for?

[mg1228]

need to know ur tdee---use the info below to figure it---

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

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


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

[baseline_9]

HIIT - HIGH INTENSITY INTERVAL TRAINING

You cannot do HIIT for 45 mins!

A lot of people are getting confused with HIIT and Interval Training.

I believe the difference between the two to be;


Interval training

2 min jog @ 50% effort
2 min run @ 70-85% effort
Repeat 10 times

Total 40 mins

Result = Feel good and alive


HIIT

15 seccond Hill @ 100% effort
45 seconds rest @ 0% effort
repeat 10 - 15 times

Total 10 -15 mins

Result = Feel sick, want to puke, feel like you have just done a leg session, snot cuming out of your mouth, lungs feel on fire

Big EPOC!!

[no47]

howsit goin guys I've been doing a lot of research and work and I think I've got all the info yall want so I need some wise advice on my diet.. I am trying to get down to what appears to be the required bf% 2 get the most out of my first ever cycle without alot of neg sides... Heres my stats and diet please advise:

35yr old
5'8"
208lb
22%bf 166lbm

daily cal 2000
50%pro 25%carb 25%fat

7a 2whole eggs 5whites
1/2c oats
3oz shrimp 381cal/12f/15c/52p

10a 1/2sweet pot
1scoop pro powdr

198/0/22/27

1p PWO 1scoop pro powd
muscle milk

330/9/11/51


2p 1can tuna 1tbs lite mayo
1c fro veg
160/5/5/24

4p 1can tuna 1tbs lite mayo
135/5/1/22

7p 6oz chk breast
2 pieces wh wh bread
6tbs salsa
1/2c black beans

708/21/71/54


total:1912cal 52f 125car 230p

like I said I've done alot of reading and got bf% cuz I knew yall would want it.. I hope this is enuff info... As far as workout I'm doing:

3days/wk 45 min total body circuit (40 sets)
3 days/wk 45 min hiit cardio
1-2 days/wk 45-60 min moderate cardio

thanx alot guys..

mg thx for response some of the info I already had so I (hopefully did it right) quoted it here...

lean body mass:73.74kg
bmr:1962
tdee:3042

again thx and I look forward to hearing from you:
also I'd like to add I usually do cardio m/w/f at 5 or 6am 45 min interval
t/th/sat lift circuit:
flat bench/squat/mil press/stand bb curl/tri push 4 sets 8 reps

dec bench/leg press/shrug/preach curl/tri press
4 sets 8 reps

also try 2 get bent rows in...

I work hard have been lifting steady 2 yrs off and on before that am dedicated and really want a 6 pack thx again 4 ur time

[no47]

also mg I do 60 min moderate cardio 2 days/wk

[no47]

thx for the correction there baseline...

[mg1228]

howsit goin guys I've been doing a lot of research and work and I think I've got all the info yall want so I need some wise advice on my diet.. I am trying to get down to what appears to be the required bf% 2 get the most out of my first ever cycle without alot of neg sides... Heres my stats and diet please advise:

35yr old
5'8"
208lb
22%bf 166lbm

daily cal 2000
50%pro 25%carb 25%fat

7a 2whole eggs 5whites
1/2c oats check macros--1/2 cup oats shold b 27gr carbs
3oz shrimp 381cal/12f/15c/52p

10a 1/2sweet pot
1scoop pro powdrdo 2 scoops with water

198/0/22/27

1p PWO 1scoop pro powdadd 1/2 cup oats with water
muscle milk

330/9/11/51


2p 1can tuna 1tbs lite mayodo 6oz chicken here with oats or sweet potato
1c fro vegkeep these here too
160/5/5/24

4p 1can tuna 1tbs lite mayoadd a good fat source of ur choice
135/5/1/22

7p 6oz chk breast
2 pieces wh wh bread
6tbs salsa
1/2c black beansdrop either the bread or the beans
dont know when u go to bed but u need another meal around 9:30 or so--i do 1 sc casein with 2tbsp natty pb--need to get cals to atleast 2500
708/21/71/54


total:1912cal 52f 125car 230p

like I said I've done alot of reading and got bf% cuz I knew yall would want it.. I hope this is enuff info... As far as workout I'm doing:

3days/wk 45 min total body circuit (40 sets)
3 days/wk 45 min hiit cardio
1-2 days/wk 45-60 min moderate cardio

thanx alot guys..

see bold above

[no47]

ok cool I'll add another meal and do the other things you said as well as check my carbs for the oats. I trust ur judgement but would you mind explaining to me where the 500 cal deficit comes from? As far as what 500 cals is most beneficial number to be in deficit as opposed to say 800 cals and I guess 2500 is the number you get cuz my tdee is 3000?

also does my workout sched look good to you ?

[no47]

and 1 other thing since you said I could keep bread or beans I am assuming I can still hav carbs at dinner cuz I figd you'd cut both of them... And what would be ur idea of a good fat source for 2p meal?

[mg1228]

and 1 other thing since you said I could keep bread or beans I am assuming I can still hav carbs at dinner cuz I figd you'd cut both of them... And what would be ur idea of a good fat source for 2p meal?

i eat carbs at 7pm and 9pm--good fat source could b fish oil or natty pb

[mg1228]

ok cool I'll add another meal and do the other things you said as well as check my carbs for the oats. I trust ur judgement but would you mind explaining to me where the 500 cal deficit comes from? As far as what 500 cals is most beneficial number to be in deficit as opposed to say 800 cals and I guess 2500 is the number you get cuz my tdee is 3000?

also does my workout sched look good to you ?

500 cal deficit is a good starting point--u dont wanna risk lbm--u could do 600-700 deficit on non workout days if u want

[no47]

ok thanx mg finally how bout my wkout do you think the 3day/wk total body circuit is gonna be best for burning fat and does it sound like I'm getting enuff cardio ?

[mg1228]

ok thanx mg finally how bout my wkout do you think the 3day/wk total body circuit is gonna be best for burning fat and does it sound like I'm getting enuff cardio ?

the cardio and diet will burn the fat---i workout m/w/f 2 bodyparts per day--seems to work for me---u may b overtraining---im sure there is someone better than me to ask