Quote Originally Posted by Jayslay View Post
I am new this board and would like to get some help on twinking my diet. I am 24 years old, 6'1 235lbs. My bf I would say around 15-18%. I done couple cycles years ago did some sust and than some tren. Every meal is spaced out from between 1.5-2.5 hours. Anyhow here is my new diet and would like some in-put:

Wake up - 5 egg whites/2 whole eggs/2 piece wheat toast not enough protien

PWO shake with some dextrose add a banana

Chicken with a potato what kinda potato

Protein shake keep your shakes for pre-post workout, eat real food

Chicken or Hamburger with greens (maybe baked potato also) omit baked potato, unless its a sweet potato

Protein shake again, eat real food... i'd do a lean beef here, more benefiitial at night

Total is: 1,950 Cal, 262 Protein, 150 carb.
i can tell you just by looking at your macros that your not eating enough.. i need your tdce to ttweak everything so you'll be doing some math for me

Any input would help me out, thanks guys.

heres how you get your tdce

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