hey phate re post in steroidforum

[in2shape]

you were gonna help me with my basal metabolic intake caoltie totals etc ...... thanks 4 helpin out bro what did you need from me ?

ill post stats

27
5 years training
94kg
18-20%bf
5"11
never cycled

train 3x pw at moment heavy hard training chest try , back by, shoulder legs 20min cardio after each session using 5x5 method at moment its great !!!!

appreciate the help .... you said post here

thanks again really appreciate it

[Phate]

k, lets get started then

first off remind me what are you goals?
short term?
long term?
you do 20 minutes or low intensity or high intensity cardio after?
do you do empty stomach cardio?

this is how you calculate your daily caloric expenditure

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



once you have that number, 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

[in2shape]

k, lets get started then

first off remind me what are you goals?
short term?
long term?
you do 20 minutes or low intensity or high intensity cardio after?
do you do empty stomach cardio?

this is how you calculate your daily caloric expenditure

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



once you have that number, 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

short term goals ....stay consistant and add size/mass focus on diet
long term goals .....stay focused still increase mass , once ive achieved mass start to trim a little ....keep diett dialled in
medium intensity intervals run walk
empty stomach cardio -no

as for activity levels id say in between 1.375 and 1.55 so im going 1.45 this is for the moment anyways ..... when im all sorted it will be 4 days weights and 2 muay thai so will have to change it but 4 now 2-4 days so 1,45


really appreciate the help bro

[Narkissos]

Hm.. I guess the PM button no longer works.

[Phate]

k thanks for complete replies

now write down everything you eat for a day, and i mean everything as well as how much and post here so we can get an idea of what your diet looks like

[in2shape]

Hm.. I guess the PM button no longer works.

why would u even bother writing that ????? jealousy is a curse my friend !!!!! please explain how this effects you in the slightest ?????phate is helping me out its our thread so go and start your own !!!!!!!!!

[in2shape]

Hm.. I guess the PM button no longer works.

k thanks for complete replies

now write down everything you eat for a day, and i mean everything as well as how much and post here so we can get an idea of what your diet looks like

yeah no probs bro ..... ok yesterday i ate

meal 1
oats 1 sachet full cream milk honey banana

meal 2
4 eggs 2 whole 2 whites scrambbled splash of milk 1 slice 9 grain wholemeal bread

meal 3

1 med to large chicken breast broccoli, carrot , chilli sauce ....seasoning to taste lol

meal 4

tuna 2 small tins hand full of pasta tomato w neopolatana sauce


meal 5

tbone steak 300gms mashed potato yes butter and milk (love mash) 3 veg broccoli carrot corn


note: meals 3,4,5 change in order and other variants of vegies also the meats can be pork, another form of steak, salmon and tuna also alot of wholemeal rice and sometimes mince 4 spaghetti or patties etc also sometimes sweets diff lollies ice creams etc roast dinners of a sunday too. just trying to give you the overall picture bro

[Phate]

yeah no probs bro ..... ok yesterday i ate

meal 1
oats 1 sachet full cream milk honey banana
how much oats? how much is a sachet? how much honey?
meal 2
4 eggs 2 whole 2 whites scrambbled splash of milk 1 slice 9 grain wholemeal bread
try 2 whole eggs, 8 egg whites, no milk, 1 banana
meal 3

1 med to large chicken breast broccoli, carrot , chilli sauce ....seasoning to taste lol
very nice, you're gonna have to love the fibrous veges
meal 4

tuna 2 small tins hand full of pasta tomato w neopolatana sauce
cut the sauce, lots of sugar if i'm thinking of the right sauce, weigh out how much pasta that is

meal 5

tbone steak 300gms mashed potato yes butter and milk (love mash) 3 veg broccoli carrot corn
sorry bro, but no butter and milk on the potatos, try to get some butter substitute if you want to add some creaminess and some fat free cheese, how much steak? and personally i would change that to a london broil or sirloin

note: meals 3,4,5 change in order and other variants of vegies also the meats can be pork, another form of steak, salmon and tuna also alot of wholemeal rice and sometimes mince 4 spaghetti or patties etc also sometimes sweets diff lollies ice creams etc roast dinners of a sunday too. just trying to give you the overall picture bro

you're gonna have to lose the ice cream and such to diet

[in2shape]

you're gonna have to lose the ice cream and such to diet

100 gram oats smal sppon of honey ....the sauce i make myself tinned tomatoes , onion, salt, pepers, chilli , garlic small spoon tomato paste ....love all sorts of vegies, cabbage brussel sprouts. coliflower, all types of lettuce leaves etc ...damn thats alot of eggs bro !!!!! lol thats alot of food !!!! pasta would be 250-300gms same as the steak sometimes these are rump or sirloin rib eye etc all norm the same size 250-400gms depends if i missed a meal or am starving !!!! cool the sweets can go !!!!!! will try the cream cheese in mash tonight good tip !!!!!

anything else bro ????

[Narkissos]

why would u even bother writing that ????? jealousy is a curse my friend !!!!! please explain how this effects you in the slightest ?????phate is helping me out its our thread

LMAO... 'Jealousy'.

so go and start your own !!!!!!!!!

Let me show you my thread: http://forums.steroid.com/showthread.php?t=341121

Good luck.

[Phate]

LMAO... 'Jealousy'.





Let me show you my thread: http://forums.steroid.com/showthread.php?t=341121

Good luck.

nark, whats with the snide comments bro?

[in2shape]

LMAO... 'Jealousy'.





Let me show you my thread: http://forums.steroid.com/showthread.php?t=341121

Good luck.

Whats with blowing your own trumpet and attaching a thread ??? is this what this is about , you wanted me to ask you 4 help did ya ???? oh im sorry i hurt poor little narkys feelings !!!!!!!

did not even know about you!! yes youve been here for years and your great but i asked phate 4 help in another thread he said post here i did which was nice of him and look where it ends up coz of your childish post .....

the whole point is whether its jealousy or not why would you just chime in and outta no where what you wrote ,,,,,,thats clear by my post !!!!!!!

its not effecting you in any way , at all!!!!!!! and if anything its good 4 steroid.com as they have a fella like phate on here helping out as much as he does to help educate me and others with diet /training/gear/etc !!!!!!!

mate stop checkin in on this post just go away mind your own business and just leave the post be ...... there is no diff if its pm'ed or out here !!!!!!! out here others learn too......




why is it a good deed by someone is always brought undone by others ?????

[in2shape]

yo phate can we get back down to business bro ?????

cheers mate, appreciate the help ; )

[Phate]

Whats with blowing your own trumpet and attaching a thread ??? is this what this is about , you wanted me to ask you 4 help did ya ???? oh im sorry i hurt poor little narkys feelings !!!!!!!

did not even know about you!! yes youve been here for years and your great but i asked phate 4 help in another thread he said post here i did which was nice of him and look where it ends up coz of your childish post .....

the whole point is whether its jealousy or not why would you just chime in and outta no where what you wrote ,,,,,,thats clear by my post !!!!!!!

its not effecting you in any way , at all!!!!!!! and if anything its good 4 steroid.com as they have a fella like phate on here helping out as much as he does to help educate me and others with diet /training/gear/etc !!!!!!!

mate stop checkin in on this post just go away mind your own business and just leave the post be ...... there is no diff if its pm'ed or out here !!!!!!! out here others learn too......

while i appreciate the compliments here in2shape, i have to say please refrain from flaming members of the board or lashing out at them, everyone is entitled to their own opinion

also i must say that IMO nark is a more rounded diet/nutritional expert then i am as he's been in the business much longer and has more personal experience

to nark: feel free to pm/post any changes you would make to my diet recommendations as i would love to further my education in this area


why is it a good deed by someone is always brought undone by others ?????

yo phate can we get back down to business bro ?????

cheers mate, appreciate the help ; )

and of course we can

[Phate]

100 gram oats smal sppon of honey cut the honey, you don't need it, use artificial sweetener and cinnamon(which helps stabilize blood sugar levels)
....the sauce i make myself tinned tomatoes , onion, salt, pepers, chilli , garlic small spoon tomato paste ....love all sorts of vegies, cabbage brussel sprouts. coliflower, all types of lettuce leaves etc good, you can eat all the fibrous veggies you want, unlimited amounts anytime
...damn thats alot of eggs bro !!!!! get liquid egg whites and just chug them, they don't have any taste and you can add a little milk to them and they actually taste good
lol thats alot of food !!!! pasta would be 250-300gms same as the steak sometimes these are rump or sirloin rib eye etc all norm the same size 250-400gms depends if i missed a meal or am starving !!!! cool the sweets can go !!!!!! will try the cream cheese in mash tonight good tip !!!!!

anything else bro ????

make sure the pasta is wholewheat not white or enriched and cut to around 200g worth, through some veggies in it to bulk up the meal if you want too

[in2shape]

and of course we can

not trying to "flame" bro i could be alot more colourful with my words if this was the case ,its just straight up rude what he did , simple .... and just coz he's more well rounded and knows more been here longer bla bla bla does not excuse him just jumping in how he did ......jmo

no worries 4 the comments you deserve them , see how my "comments" change when they are nice or better yet about something productive??!!!! mmmmmmm

anyways thanks 4 the help buddy

so back to it

[Narkissos]

nark, whats with the snide comments bro?

No snide comments mate.

It's poor forum ettiquette to start a thread requesting assistance from one member solely... particularly where the thread-originator has the use of PMs.

That's what the PM function is for.

Starting a thread in this manner, ostracizes other members... This is why no one else responded on the thread.

That was the point of my replying to the thread in the first place.

I do find this noob's reaction laughable however.

-CNS

[Narkissos]

while i appreciate the compliments here in2shape, i have to say please refrain from flaming members of the board or lashing out at them, everyone is entitled to their own opinion

also i must say that IMO nark is a more rounded diet/nutritional expert then i am as he's been in the business much longer and has more personal experience

^^that being said:

to nark: feel free to pm/post any changes you would make to my diet recommendations as i would love to further my education in this area

Nah... I'm gonna go back to the other threads which encourage member participation.

All the best.

-CNS

[in2shape]

No snide comments mate.

It's poor forum ettiquette to start a thread requesting assistance from one member solely... particularly where the thread-originator has the use of PMs.

That's what the PM function is for.

i did as phate said !!

Starting a thread in this manner, ostracizes other members... This is why no one else responded on the thread.

anyone couldve still read and learnt ! this is what this site is about,no? and as in other thread regardless whether it says phat nark in2 shape who ever other ppl jump in and "help" all the time

That was the point of my replying to the thread in the first place.

I do find this noob's reaction laughable however.

Granted i may not have your diet or gear knowledge but have been a pt and uni lecturer 4 some time on the human body, which includes my degree in sports science/human movement ....just coz i joined this site does not mean i havent been looking b4 hand and have a longer listing on other sites .....

yes nark i havent been around as long as you given time this will change.... all of this couldve been avoided by your original post not constructivr or helpful in the least ...

love how you play it all down short post ,sly comment, mate you are just fantastic , probably no need 4 you to come back to this post now so see u later pal

-CNS

in2shape

[in2shape]

phate aprreciate the help but it is obvious this thread is going no where now due to a certain person .......

dont under estimate yourself either buddy your miles ahead of many......

see you round the board(s)

thanks again

in2shape