Need Help on diet please

[jamyjamjr]

I'm 29 , 5'6", 180lbs, 26% BF. Ive ran clen about 3 years ago and had results, actually really good results. I used to do remodeling work and ate what ever i wanted during it.

Then i broke my scapula, punctured lung w/15% collapse, cracked a couple ribs in a car accident. After recovering from that I went to school and have been lazy as hell. Work now consists of standing or sitting around all day pretty much. Sick of the fat, sick of no energy. So Im looking to get back in shape.

I have been reading the forums for the last month or so and have been preparing to get on track with a nice clean diet, exercise, and clen. Im hoping to make my diet/work out permanent in order to keep fit. I watched that Milos dvd on dieting and I laid out a rough plan and Im hoping to get some suggestions. Im hoping to hit about 200g protein, 100g carbs, 30g fat. Im shooting for 8 meals per day.
it's nice to see you did some research.. people come in here looking to get spoon fed usualy.. this is refreshing...
1st- Egg whites 8oz = 24g Pro, 1 carb, 0g fat

3/4 cup oatmeal w/spoonful of sugar free raspberry jam
= 5g Pro, 45g carb, 3g fat (thats including the jam)
Total calories = 345

do 1 whole egg, 9 egg whites
2nd- Shake = 23g pro, 3g carb, 2g fat. (I ordered some better whey, I dont like this stuff much)
Total calories = 120
omit the shake for real food if you can, more benefitial for you...
3rd- Chicken Breast 4oz = 23g pro, 0g carb, 1.5g fat
Green beans 3/4 cup = 1g pro, 5g carb, 0 fat
Total calories = 145
im pretty sure we're gonna have to up your protien intake by nearly 100g, but we'll get to taht
4th- PWO (Going to need help with this, I ordered 15lbs of Dextrose and Maltodextrin to go with a protein shake. Im not sure exactly how much to use of it.)
use 30g, no more... what's your pwo shake consist of?? where are the macros??
5th- Salmon 4oz = 29g pro, 0g carb, 5g fat
Green beans 3/4 cup = 1g pro, 5g carb, 0 fat
Total calories = 183
add efa
6th- Ground beef 95% lean 4oz = 24g pro, 0g carb, 6g fat
Total calories = 155
switch this meal, or meal 7 with meal 8, add efa
7th- Cottage Cheese non-fat 5oz= 12g pro, 8g carb, 0g fat
Total calories = 85
add efa
8th- Turkey breast 5oz = 24g pro, 6g carb, 2.4g fat
Total calories = 148
add efa
Everything listed here minus PWO is 166 protein, 73 carbs, 7g fat. Roughly only 1181 calories.

This obviously needs tweaking, especially PWO which im not sure how to take yet.

I have Dextrose and Maltodextrin, Glucorell-R, L-glutamine, and whey comming by monday. Id like to know how to incorporate these into my diet. I was following the advice in http://forums.steroid.com/showthread.php?t=75729

I also have Flaxseed oil 1000mg pills to add in. As well as Taurine and potassium for use with the clen.

Some help to get me on track would be wonderful

Thanks in advance!

we'll the setup is okay, but your macro values and total calorie intake is horrible....

let's do some math, shall we??

BMR (men and women) = 370 + (21.6 X lean mass in kg)

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 can further tweak after i have these numbers..

[TMK22]

we'll the setup is okay, but your macro values and total calorie intake is horrible....

let's do some math, shall we??

BMR (men and women) = 370 + (21.6 X lean mass in kg)

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 can further tweak after i have these numbers..

I knew i forgot to add something. Using BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) = 1815.7

1815.2 x 1.2 = 2178.24 calories

As far as macro values, I used calorieking.com and food labels. I know its low on calories and needs to be tweaked, was hoping maybe you had suggestions as to where and what. Money isnt really an issue, well to a point i suppose. So if there is some foods you would suggest, Id love to hear them. Hoping to start this off monday, so i have time to prep still.

Also for PWO section that I left blank, I was needing info on how much Dextrose and Maltodextrin to mix with Whey etc. I haven't received it yet and I must admit, im pretty noobish on that topic atm.

Although, i have done some research on it also at http://www.abcbodybuilding.com/magazine03/dextrose.htm , that says to add sodium if you take it. Not sure if that applies to me as Im not hardcore like bodybuilders.

And thanks! Appreciate the help.

[eatrainrest]

I knew i forgot to add something. Using BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) = 1815.7

1815.2 x 1.2 = 2178.24 calories

As far as macro values, I used calorieking.com and food labels. I know its low on calories and needs to be tweaked, was hoping maybe you had suggestions as to where and what. Money isnt really an issue, well to a point i suppose. So if there is some foods you would suggest, Id love to hear them. Hoping to start this off monday, so i have time to prep still.

Also for PWO section that I left blank, I was needing info on how much Dextrose and Maltodextrin to mix with Whey etc. I haven't received it yet and I must admit, im pretty noobish on that topic atm.
hey man, no offense taken at all. actually, you just taught me that i have to lay out things a little more simpler and user friendly to people liek you who are eager to learn and actually research! good stuf.. now lets get some things straightened.. for PWO nutrition, within 20-30 minuts of workout you want liek 2 scoops whey with 40-60g of a semi simple carb liek a plain white bagel of waxy maize startch

Although, i have done some research on it also at http://www.abcbodybuilding.com/magazine03/dextrose.htm , that says to add sodium if you take it. Not sure if that applies to me as Im not hardcore like bodybuilders.

And thanks! Appreciate the help.

thats in regards to PWO, jammy took care of alot.. try to change up your diet with our recommendations and so it reaches your daily caloric intake. take into consideration when multiplying that BMR number by 1.55 (or whatever your activity level is), you will ahve to eat at your flat bmr on off days, so your diet will change. sometiems its as easy as eliminating the PWO on off days but you still may have to make some changes to have it at your original BMR number on off days (not including activity)

with that being said, i think you should try a 40/40/20 split meaning 40 percent carbs, 40 percent pro, 20 percent fats. does this help? post up a new diet with our recommendations and we will certainly help.

also, there are...PER GRAM
fat-9 calories
protein/carb-4 calories

[TMK22]

thats in regards to PWO, jammy took care of alot.. try to change up your diet with our recommendations and so it reaches your daily caloric intake. take into consideration when multiplying that BMR number by 1.55 (or whatever your activity level is), you will ahve to eat at your flat bmr on off days, so your diet will change. sometiems its as easy as eliminating the PWO on off days but you still may have to make some changes to have it at your original BMR number on off days (not including activity)

with that being said, i think you should try a 40/40/20 split meaning 40 percent carbs, 40 percent pro, 20 percent fats. does this help? post up a new diet with our recommendations and we will certainly help.

also, there are...PER GRAM
fat-9 calories
protein/carb-4 calories

I see what your saying, I dont want to be spoon fed like jamy said, I really have done tones of homework, but without application, im really confused. My cousin is huge, has done a few cycles of some shit, not even sure what, but he went from fat body to huge. And im not talking a little big, he was ****ing ripped, his forarms had 4 layers it looked like? 4 layers! , i didnt even know that was possible. And he used to be the fat cousin, lol.


Ill post a revised diet, with what you guys have said,

Can you guys please explain Dextrose and Maltodextrin a bit more though?

How should this be taken? Should i even take it? I really appreciate the help. If im missing the point of anything you all said please let me know. Im thirsting for knowledge and how to apply it.

And a little perspective, i dont think im 1.2, i do far to much walking to be that lax, I fish 4-5 days a week, so im walking a good 3 miles, with gear on me, (ie 20 pound tackle box, poles and small back pack.) If you think thats easy, hah! good luck! , try pac

Its really hard to know where to begin, I know the basics, i just need a legit base to start, so i can apply my knowledge.

This post is about 2 hours in the making im guessing, i tried to add as much i as i can, so it might be repeats or new info, i was reading other posts in another tab.