Picking the first cycle.

[jamyjamjr]

i need the pro/fat/cal carb for each meal...

here, ill give u a sample

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
Cottage chesse 1cup - 2fat, 6carb, 28pro
(9FAT, 89CARB, 71PRO)

Lunch:
Chicken breat 200g (7oz) - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g (9oz) - 18fat, 0carb, 68pro
Green veggies
(18FAT, 0CARB, 68PRO)

Before bed:
Optimum casein shake ½ scoop - 1fat, 4carb, 24pro
(0.5FAT, 2CARB, 12PRO)

TOTAL:

CALS: 2362
FAT: 46g
CARB: 206.5g
PRO: 278g


i need something that resembles that....

also include your workout times in there....

then, i need you to do this 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

[SunDownPoint]

i need the pro/fat/cal carb for each meal...

here, ill give u a sample

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
Cottage chesse 1cup - 2fat, 6carb, 28pro
(9FAT, 89CARB, 71PRO)

Lunch:
Chicken breat 200g (7oz) - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g (9oz) - 18fat, 0carb, 68pro
Green veggies
(18FAT, 0CARB, 68PRO)

Before bed:
Optimum casein shake ½ scoop - 1fat, 4carb, 24pro
(0.5FAT, 2CARB, 12PRO)

TOTAL:

CALS: 2362
FAT: 46g
CARB: 206.5g
PRO: 278g


i need something that resembles that....

also include your workout times in there....

then, i need you to do this 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

Can we guesstimate? I havn't gotten to the point of making charts to calculate. I could try by it'll take me some time to get back to you. As for working out I work out hard 4-5 Days a week. Very rarely 3 times when I have a booked week.

[jamyjamjr]

Can we guesstimate? I havn't gotten to the point of making charts to calculate. I could try by it'll take me some time to get back to you. As for working out I work out hard 4-5 Days a week. Very rarely 3 times when I have a booked week.

use fitday.com...

guesstimates will not help.. the diet game is very, very senstive

[Phate]

Can we guesstimate? I havn't gotten to the point of making charts to calculate. I could try by it'll take me some time to get back to you. As for working out I work out hard 4-5 Days a week. Very rarely 3 times when I have a booked week.

making charts to calculate? i'm writing down everything i eat to post later and it takes me 2minutes while i'm preparing it, just look on the package, weigh out the food and write down the macros

[SunDownPoint]

making charts to calculate? i'm writing down everything i eat to post later and it takes me 2minutes while i'm preparing it, just look on the package, weigh out the food and write down the macros

Yes I know it's easy, I just havn't been doing it. Which I will start, as of now.

[jamyjamjr]

Yes I know it's easy, I just havn't been doing it. Which I will start, as of now.

good.. when u have complete detailed macros for your diet that look like the example i gave u earlier we can continue..

[SunDownPoint]

i need the pro/fat/cal carb for each meal...

here, ill give u a sample

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
Cottage chesse 1cup - 2fat, 6carb, 28pro
(9FAT, 89CARB, 71PRO)

Lunch:
Chicken breat 200g (7oz) - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g (9oz) - 18fat, 0carb, 68pro
Green veggies
(18FAT, 0CARB, 68PRO)

Before bed:
Optimum casein shake ½ scoop - 1fat, 4carb, 24pro
(0.5FAT, 2CARB, 12PRO)

TOTAL:

CALS: 2362
FAT: 46g
CARB: 206.5g
PRO: 278g


i need something that resembles that....

also include your workout times in there....

then, i need you to do this 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

I guess I could average it out to moderatly active, exercise 4-5 times a week. My BMR is 2151.5 x 1.55 = 3334.825

[jamyjamjr]

I guess I could average it out to moderatly active, exercise 4-5 times a week. My BMR is 2151.5 x 1.55 = 3334.825

based upon the vauge diet u put up.. i'd day ur about 1500-1700 kcal less then that, ur pretty much starving ur body

[SunDownPoint]

based upon the vauge diet u put up.. i'd day ur about 1500-1700 kcal less then that, ur pretty much starving ur body

Well I don't have calculations yet, I'm still working on it, but I pretty much eat as much as I can each meal, they are not small portions, esspecially on the low fat foods.

[jamyjamjr]

Well I don't have calculations yet, I'm still working on it, but I pretty much eat as much as I can each meal, they are not small portiens, esspecially opn the low fat foods.

good!!! when u do have all the calcs.. post it up.. ill be waiting