Diet Advice

[DeceptiveJOE]

I just started this diet and I'm still working on adding or changing some of the food. I'm 22, 6', 240lbs. about 17%bf

1st Day on Diet Pro Carb Fat

7:30am- Egg Whites- 32g 0g 4g
1 Scoop of- 26g 3g 2g
Whey Protein
--Mega Men
Vitipack

9am- Workout

10am- Whey Scoop- 60g 13g 2g
1 Orange

1:20pm-Beef Patty- 44g 0g 16g
Mozz. Chee.- 8g 1g 5g

4:21pm-1 Can Tuna- 11g 0g 1g
4 Egg White- 16g 0g 8g
& 2 Yolks

8pm- Pork Tend- 57g 6g 12g
Loin
TOTAL 254g 23g 50g

I slipped up and fell asleep around 5:30 and woke up around 7:45. I planned on eating at 7 and then again at 10. Probably some whey around 10. Also I normally workout around 3. But disregarding that how does this look for today?

[Jfew44]

I just started this diet and I'm still working on adding or changing some of the food. I'm 22, 6', 240lbs. about 17%bf

1st Day on Diet Pro Carb Fat

7:30am- Egg Whites- 32g 0g 4g
1 Scoop of- 26g 3g 2g
Whey Protein
--Mega Men
Vitipack
Egg Whites have no fat in them. Get some complex carbs in there, especially before your workout.

9am- Workout

10am- Whey Scoop- 60g 13g 2g
1 Orange
I'd add some more simple carbs

1:20pm-Beef Patty- 44g 0g 16g
Mozz. Chee.- 8g 1g 5g
Beef patty and cheese is too fatty bro. Change it up for some chicken or another lean meat. Also, add some complex carbs here.

4:21pm-1 Can Tuna- 11g 0g 1g
4 Egg White- 16g 0g 8g
& 2 Yolks
Is that a mini can of tuna? Eat like triple that amount and drop the yokes unless you gotta have em.

8pm- Pork Tend- 57g 6g 12g
Loin
TOTAL 254g 23g 50g

I slipped up and fell asleep around 5:30 and woke up around 7:45. I planned on eating at 7 and then again at 10. Probably some whey around 10. Also I normally workout around 3. But disregarding that how does this look for today?

Looking back at this, are you carb cycling or something? Your carbs are extremely low. Whey at 10 would be wasteful IMO. Eat some real food instead.

I'm sure you will get more opinions on this, but it would be helpful to know your goals.

[DeceptiveJOE]

For the egg white in the morning i had two yolks with them. ill be sure to cut them out. My overall goals are to try and loose weight while toning muscle. So somewhere around 100g carbs a days sounds fine? What are some good complex carbs to eat? Like sweet potatos and yams? I have to make a trip the the store because I only had 1 can of tuna but I plan on eating 2 or three with the eggs for 4:21. Quick question about my workout. If i'm eating how I am while working out Is that plenty of nutrition to gain definition and loose weight? or what would be the best route to take on meeting that goal.

[Jfew44]

Sweet potatoes and yams are great complex carbs. I've never been sold on the super-low carb days. It all depends on what your energy needs are. It's a very complex deal, and you need to try different things and see what works for you. Personally, and others might disagree, I think you need to up your carbs even more than 100g/day.

So far in that day, you only had 1558 calories. I know your daily allowance is more than double that to maintain your weight. Undereating is not beneficial to you. You need to find your daily allowance, I'll link you it in a second, and find out your daily needs for calories. We can then adjust it to you needs, fat loss ect.

[DeceptiveJOE]

66+1493+914+150=2623 cal a day for maintenice. With my workout and activity it came out to 4065.65. But I really don't want to eat that much. With eating somewhere around 3000 cal aday should I still loose weight pretty decently? Also I wouldn't want to drop down 1000 cal and a few weeks later my body adjusts to where 3000 cal is my maintenice level. Or would that happen?

[eatrainrest]

do me a fav calculate your bmr...

IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...

BMR "BASIC METABOLIC RATE"


daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.

WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY

WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY

MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula

[DeceptiveJOE]

I get about 2600cal for BMR. Not sure how to figure my activity for how many cals I burn.

[Jfew44]

Well what activities do you normally do in a day? Cardio, weight lifting, ect

[eatrainrest]

when you do cardio its very easy just look at the calories burned number lol... for resistance, here are some key indicators... how long is your workout, how many sets do you do, how do you warmup, how long are your rests.. then i can estimate i guess.. best way is to find your recovering HR

[DeceptiveJOE]

gotcha. I might be in the gym for an hour to hour n a half depending on what i'm working that day. Like today for example i did legs. for about an hour. 4 sets of squats, 3 sets of weighted lunges, 4 sets of leg press, 3 sets of leg extensions, 3 sets of leg curls, 4 sets of calf press. I'd say a few minutes of stretching before and after workout. Also probably a minute or two between different workouts, and between sets just enough time that it takes the guy i'm working out with to do the same set.

[eatrainrest]

my guess is working out for 1 hour with 1-2 min rest, its probly between 500-700 cal

[DeceptiveJOE]

so If on average I burn 600 cal. per day for my workouts and I have 2600 bmr. what would be the best route to take to lose weight and gain muscle definition?

[DeceptiveJOE]

So i figure around 2400 cal for the weight loss formula. Should I stick to the 40/40/20 or around 1-1.5 protein per lbs. and around 100-150g of carbs?

[eatrainrest]

So i figure around 2400 cal for the weight loss formula. Should I stick to the 40/40/20 or around 1-1.5 protein per lbs. and around 100-150g of carbs?

figure this... if you used my method posted with an accurate body fat reading, then lets take this step by step.

1-your maintenance level bmr is 2600, as you posted using my formula.

2-if you burn 600 calories working out, you have to add that ON WORKOUT DAYS OONLY (OBVIOUSLY), for a total of 3200kcal

3-but, do not start eating this amount until we get a direct number of cals that you are currently eating on workout days/non workout days.

4-by shocking the body and eating 3200 (where you should be) and youve only been eating 2000 for example, your body will store a shitload as fat.

5-so most importantly, find HOW MANY CALS YOU CURRENTLY EAT A DAY WITH ALL THE MACROS, AND WE CAN GO FROM THERE.

[jamyjamjr]

I get about 2600cal for BMR. Not sure how to figure my activity for how many cals I burn.

thats' your bmr???????

u sure that's not your tdee????

im 6'4 275lbs and my bmr isn't that high.. u mind doing the math in the formula again??

[DeceptiveJOE]

Ok let me go over this again because I'm sure I messed up somewhere.

For my Lean Weight I figure I have 18% BF sooo if I'm around 240lbs.
240x.18= 43.2 Fat Weight
Fat Weight from Total Weight= 196.8 Lean Weight. So far so good?
BMR= 196.8x13= 2558.4

Since I want weight loss and I do around burn 500-600 per workout I figure
2558.4+550= 3108.4 Minus 600= 2508.4

Also, here's my past few days on my diet. I didn't have a clue as to ho much to eat and I'm still getting use to the whole program so be gently. I'm pretty sure the cals are lower then needed. I need some help adding and subtracting food where it's needed.

Day 1 Diet Pro Carb Fat
7:30am 8Egg Whites 32g 0g 4g
2 Yolks
1 Scp. Whey 26g 3g 2g
Mega Men
9am Workout Shoulder n Abs
10am Whey Scoop 60g 13g 2g
1 Orange
1:20pm Beef Patty 44g 0g 16g
Mozz. Chee. 8g 1g 5g
4:21pm 1 Can Tuna 22g 0g 1g
4 Egg White 16g 0g 8g
& 2 Yolks
8pm Pork Tend 57g 6g 12g
Loin
TOTAL 265g 23g 50g 1602 Cal.

Day 2 Diet
10:10am Beef Patty- 44g 0g 16g
Mozz Cheese 8g 1g 5g
1:00pm 8oz Chicken 44g 0g 6g
1 Cup Bro. Ric 8g 66g 2g
2:00pm Workout Legs
3:00pm Wheybolic 60g 13g 2g
2 Oranges
7:00pm 4oz Tilapia 29g 0g 3.5g
1 Cup Bro. Ric 8g 66g 2g
1 Can of Tuna 22g 1g 2g
1 Tbsp Mayo 0g 0g 10g
10:00pm 1 Scp. Whey 26g 3g 2g
TOTAL 249g 150g 50.5g 2050 Cal.


Day 3 Diet- PFD
6:40am 8 Egg Whites 32g 0g 0g
1 pack Oat. 7g 29g 3g
10:00am 2 Tuna Cans 44g 2g 4g
4 Egg whites 16g 0g 0g
1.20pm 1 cup Bro. Ric. 8g 66g 2g
4 oz Talipia 29g 0g 3.5g
1 can of tuna 22g 1g 2g
4:00pm Whey Protein 60g 13g 2g
5:30pm-6:30pm Cardio 500 cal 13 miles Workout
7:00pm 8 oz Chick B. 44g 0g 6g
1 cup Bro. ric. 8g 66g 2g
TOTAL 270g 177g 24.5g 2008.5 Cal.

[eatrainrest]

Ok let me go over this again because I'm sure I messed up somewhere.

For my Lean Weight I figure I have 18% BF sooo if I'm around 240lbs.
240x.18= 43.2 Fat Weight
Fat Weight from Total Weight= 196.8 Lean Weight. So far so good?
BMR= 196.8x13= 2558.4

dont figure you have 18, make sure you know

Since I want weight loss and I do around burn 500-600 per workout I figure
2558.4+550= 3108.4 Minus 600= 2508.4 why minus 600? you should only subtract 300-500 and go from there.

Also, here's my past few days on my diet. I didn't have a clue as to ho much to eat and I'm still getting use to the whole program so be gently. I'm pretty sure the cals are lower then needed. I need some help adding and subtracting food where it's needed.

Day 1 Diet Pro Carb Fat
7:30am 8Egg Whites 32g 0g 4g
2 Yolks
1 Scp. Whey 26g 3g 2g
Mega Men interesting study done on vitamins you should check out, i will supply link
9am Workout Shoulder n Abs
10am Whey Scoop 60g 13g 2g
1 Orange
1:20pm Beef Patty 44g 0g 16g
Mozz. Chee. 8g 1g 5g
4:21pm 1 Can Tuna 22g 0g 1g
4 Egg White 16g 0g 8g
& 2 Yolks
8pm Pork Tend 57g 6g 12g
Loin
TOTAL 265g 23g 50g 1602 Cal.

Day 2 Diet
10:10am Beef Patty- 44g 0g 16g
Mozz Cheese 8g 1g 5g
1:00pm 8oz Chicken 44g 0g 6g
1 Cup Bro. Ric 8g 66g 2g
2:00pm Workout Legs
3:00pm Wheybolic 60g 13g 2g
2 Oranges
7:00pm 4oz Tilapia 29g 0g 3.5g
1 Cup Bro. Ric 8g 66g 2g
1 Can of Tuna 22g 1g 2g
1 Tbsp Mayo 0g 0g 10g
10:00pm 1 Scp. Whey 26g 3g 2g
TOTAL 249g 150g 50.5g 2050 Cal. this is key, you have to understand that as long as your macros and numbers are correct, going to your bmr at 2500 will gain weight. my opinion is to eat at a 40/40/20 split using fat burning cardio AM and immediately after workout. BUT because you are eating well under your BMR, DO NOT START AT YOUR BMR. what i would do, is slowly increase your calories (2050) and play around with food content. ei. fibrous carbs later in day , startchy carbs in the AM. healthy EFA's and plenty of fat burning cardio. if i were you as of right now, on off days i would eat your current calories, and on workout days add what you burn. slowly try to bump yourself closer to your caluculated BMR


Day 3 Diet- PFD
6:40am 8 Egg Whites 32g 0g 0g
1 pack Oat. 7g 29g 3g
10:00am 2 Tuna Cans 44g 2g 4g
4 Egg whites 16g 0g 0g
1.20pm 1 cup Bro. Ric. 8g 66g 2g
4 oz Talipia 29g 0g 3.5g
1 can of tuna 22g 1g 2g
4:00pm Whey Protein 60g 13g 2g
5:30pm-6:30pm Cardio 500 cal 13 miles Workout
7:00pm 8 oz Chick B. 44g 0g 6g
1 cup Bro. ric. 8g 66g 2g
TOTAL 270g 177g 24.5g 2008.5 Cal.

comments in bold

[DeceptiveJOE]

Ok. 21.63%BF So BMR is 2431. So after activity added and Weight subtracted I get 2531 for Weight loss formula. So still pretty close to the 2508.

using fat burning cardio AM and immediately after workout? Do you mean cardio in the morning and after whichever workout I do for the day do cardio after?

Also I really need to work on my split so as far as the protein intake is 1g per lbs fine to follow for the goals I'm trying to set?

[eatrainrest]

40 % of your calories carbs/ 40% calories protein/ 20% calories fats, multipy your daily total by those percentages and divide by calories:
fat-9
pro-4
pro-4

than tahts how much you could consume. decrease carbs/fats if you start to gain a little.

am cardio-upon waking up (taking a no carb protein shake liek isopure or some BCAA's) bang out 45 min low intensity (thjis is ideal if you live close to gym or have a home treadmil or some type of HR monitoring cardio equipment. and yes immedaitely after workout. make sure you folow proper PWO nutrition as well.

[eatrainrest]

also how did you caculate your body fat? electronic scales or calipers?

[DeceptiveJOE]

What would be the best thing for PWO. Like a shake or a meal after? I got a site from google and measures Weight, Waist, Hips, Forearm, and Wrist.

Also, Is the workout that I'm doing even useful? I mean If I'm working out arms, chest, legs, back and all that good stuff with taking in lower Cal and doing Cardio, is my body leaning out my muscle and gaining definition? Or should I just cut out the workout and try to do two Cardio workouts a day?

[jamyjamjr]

i think ur supposed to calc ur weight in kelograms bro... if im not mistaken...

[eatrainrest]

What would be the best thing for PWO. Like a shake or a meal after? I got a site from google and measures Weight, Waist, Hips, Forearm, and Wrist.

Also, Is the workout that I'm doing even useful? I mean If I'm working out arms, chest, legs, back and all that good stuff with taking in lower Cal and doing Cardio, is my body leaning out my muscle and gaining definition? Or should I just cut out the workout and try to do two Cardio workouts a day?

nononononono , this is ESSENTIAL to workout just keep reps at about 8.. you need to MAINTAIN AS MUCH AS POSISBLE!!! plus cardio alone check out this read...

CARDIO ALONE
THE FACT IS THAT WHILE USING CARDIO ALONE, AND WHILE ON A STRICT DIET, YOUR MUSCLE WILL BE CANNABLIZED AND USED FOR ENERGY INSTEAD OF FAT SINCE THE BODY WILL DESIRE TO MAINTAIN FAT FOR SURVIVAL DURING THE EXISTING LOW CALORIE DIET.

also, in order to have accurate body fat it would take a QUALIFIED TRAINER WITH EXPERIENCE USING CALIPERS, or getting dipped. electronic scales are OK if your generally under 15% anyway.

that answers your question in a nutshell

here is alot of research compiled for you to read if you havent already. you will have MUCH BETTER understanding on overall exercise/fitness

http://forums.steroid.com/showthread.php?t=384553
http://forums.steroid.com/showthread.php?t=384009
http://forums.steroid.com/showthread.php?t=384395
http://forums.steroid.com/showthread.php?t=384006
http://forums.steroid.com/showthread.php?t=323516
http://forums.steroid.com/showthread.php?t=383337
http://forums.steroid.com/showthread.php?t=348723

[DeceptiveJOE]

Man I'm glad I found somewhere that can answer all my questions instead of a hit and miss workout routine. I'll be sure to look over those links after I finish this post. Yea I figured the little thing on google isn't gonna be 100% right. I'll see is someone at my gym knows anything about where I can go to get a true BF%

[eatrainrest]

Man I'm glad I found somewhere that can answer all my questions instead of a hit and miss workout routine. I'll be sure to look over those links after I finish this post. Yea I figured the little thing on google isn't gonna be 100% right. I'll see is someone at my gym knows anything about where I can go to get a true BF%

this site is great.. your going to get professional advice here for free.. ive been a personal trainer for years and love sharing/leaning. alot of trainers do not know how to accurately take bf they will likely use the electronic scale. talk to people about finding somewhere near you that offers the dip method, where you get dipped in water (that is the most accurate) but accurate body fat calipers by a well qualified professional will work as a good range

[DeceptiveJOE]

Sounds like a plan. Great links. Tons of info I've been needing to look at. I will be sure to do the cardio after my workout at low intensity and see what I can do about the cardio in the morning. Would you still say to do low intensity in the morning for about 35-45 minutes on empty stomach and as soon as I get home get some protein in me from a drink or something like egg whites tuna and oatmeal? Also same question for workout later in the day. Drink or meal with something Like 8 oz chicken Bre. with 1 cup of Brown rice and some fiberous carbs?

[eatrainrest]

Sounds like a plan. Great links. Tons of info I've been needing to look at. I will be sure to do the cardio after my workout at low intensity and see what I can do about the cardio in the morning. Would you still say to do low intensity in the morning for about 35-45 minutes on empty stomach and as soon as I get home get some protein in me from a drink or something like egg whites tuna and oatmeal? Also same question for workout later in the day. Drink or meal with something Like 8 oz chicken Bre. with 1 cup of Brown rice and some fiberous carbs?

lets get something straight about AM cardio.. there is currently a thread going on in the WORKOUT SECTION FORUM that will give you alot of info..im actually going to bookmark it for future references. POST AM CARDIO SHOULD BE A COMPLEX CARB/PRO BREAKFAST. i liek to have my oats and eggwhites..

PM cardio should be immedaitly after resitance training and folllowed by proper pwo.. youll learn that through dvd vids that a simpler carb with a fast acting protein(whey being the quickest). so 2 scoops of whey protein liek isopure with 2 scoops glycomazie (i use) are great carb sources then 1-1.5 hours after your initial PWO shake, you want to refeed as well to ensure replenishment of muscle glycogen stores this is where i will have 1 cup brown rice with some london broil.

[DeceptiveJOE]

exactly what I was looking for. I'm trying to tweak my diet to where it needs to be so i'm looking forward to tomorrow to see how it plays out. Since you said it would be best to slowly bump my cals to where my bmr is i'll try to hit 2100 for tomorrow and slowly go up from there.

[eatrainrest]

yea id say 300 a day is slowly, 500cal/ a day should equal 1lb per week.. keep us updated and let us know if you need more advice.

[DeceptiveJOE]

I'll do my best Thanks again