Quote Originally Posted by Jesse0777 View Post
I usually eat the same thing everyday which is

Breakfast: 3 eggs scrambled, cereal, yogurt, almods

Lunch: Sandwich, soy crips, can of tuna

Before workout: fruit, cheese, 1 scoop protein

After: 2 scoops protein

Dinner: 1 chicken breast, Brown rice

Late snack- 1 Chicken breast

Before bed- Oatmeal, cotage cheese
that's horrible...

i usualy do this in the diet forum.. but what the heck

watch these videos, they'll give you a great idea of how your diet should be looking

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

then do some math for me
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