Critique My diet and training programme

[tigeredge]

this is for cutting and gaining lean mass.

I am 204 pounds 8-9 % body fat trying to get a bit more chisiled. i look great around certain parts of my body but have stuborn bits of fat that i want to get rid of. i think 7% mark will please me

Ive started on 400 mg of test prop and 400 mg of tren ace is well as T5 ECA stack

after having this weekend off (overtrained. not putting much thought into my training). But i have been seeing good results from the cycle already. i will do programme/diet like this:

***I havent forgot about fats. i know i have got to get them ***

Monday: weights in morning/ early afternoon, 8 mile run in evening
calories: 2300 - 2500; Protein 270-280 gms; carbs 120 - 130

Tuesday: weights in morning/early afternoon, 9 mile run in evening
calories: 2400 - 2600; Protein 280-290 gms; carbs 130 - 140

Wednesday: weights in morning/early afternoon, HIT training on punch bags
calories: 2400 - 2600; Protein 280-290 gms; carbs 130 - 140

Thursday: Rest from weights and intense cardio just do about 1 1/2 to 2 hours walking and some abs
calories: 2000; protein 250- 260; carbs 50 - 80 grams

Friday: weights in morning/early afternoon, 10 mile run in evening
calories: 2400 - 2600; Protein 290-300 gms; carbs 150 - 160

Sat: weights in morning/early afternoon, HIT training on punch bags
calories: 2400 - 2600; Protein 280-290 gms; carbs 130 - 140

sunday: Rest from weights and intense cardio just do about 1 1/2 to 2 hours walking and some abs
calories: 2000; 200 grams of protein and i will really up my carb intake on this day to about 250 grams (low fat)

*****************

I know some are going too say that i do too much running but i love it. its keeps me sane and makes me so positive. i have naturally managed to gain muscle whilst doing loads of running in the past. i average a speed of 8.0 - 8.5 minute miles

i wished i had a training partner who i could do HIT sprinting (on a machine) with. the only HIT training i can do by myself is the bags. i can really burn up a sweat letting out all my frustration and anger with life

but you can do too much work on the bags and end up ****ing yer hands up

i know of a few people (whilst on tren) who have said they have gained muscle on 2000 calories diet and burning a 1500-2000 calories a day with cardio

i have found since being on tren and eca that my weight training session are more like cardio sessions. i really get a sweat on

THANK YOU IN ADVANCED FOR ANY HELP

[energizer bunny]

Mate one thing i would change if posible, would be to do the cardio a.m and the weights p.m.... just my point of view

[Loaded6161]

why cardio in am and lifting in pm?

[Monty2312]

im with energizer.... cardio on an empty stomach works alot better for me.

[tigeredge]

why cardio in am and lifting in pm?

time constraints mate. i seem to be able to push myself harder when i run in the evenings any way

wish i had someone who i could do HIT cardio with. i would be able to fit it in

[FireGuy]

No way to critique a diet that doesnt list fats or the sources of your carbs and proteins. If you are truly 204 and 8% you are probably doing something right though. Be more specific with what you eat, list the amounts of fats and post a pic for a detailed critique.

[jamyjamjr]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


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



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[Loaded6161]

time constraints mate. i seem to be able to push myself harder when i run in the evenings any way

wish i had someone who i could do HIT cardio with. i would be able to fit it in

oh haha i wasn't trying to critique anything i was just curious as to that statement

[tigeredge]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


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



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

thanks for putting in the time mate. i have tested my bf using clippers and them electronic devices. the ed gives me all different readings. the clippers give me between 8.5 and 9. i will put pictures up soon

my bmr is 2100 a day. when i run, i will be burning between 1350 and 1500 calories. its hard to calculate what i burn with weights but i would says its around 500-600 calories

for the last 2 weeks, i have been on a 3 day on / 1 day off low carb programme, followed by a 4 day on/ 1 off and then a 5 day on/ 1 off. i have been eating between 2500 and 3000 calories a day.

i have been clocking up over 50 miles a week running (8-10 miles on most days).

i will up load my diet plans soon

[tigeredge]

Low Carb Days:

3 oatibix with 2 eggs mixed with strawberry protein powder and vanilla soya milk powder

2nd meal: chicken breast

3rd meal: 100g of turkey and 100g of silverside beef slices

4th meal (tea): steak and egg or chicken omlette

5th meal: cnp oat bar

6th meal (normally after cardio): 1 orange and 1 slice of melon

7th meal: 100g of silver side beef slices with some cheese.

8th meal: strawberry protein powder and vanilla soya milk powder drink mixed together with two eggs

protein inakes is between 275-300 grams. carbs are just over 100 g ram mark

high carb/low fat days

meal: 4 oatibix with 2 eggs mixed with strawberry protein powder and vanilla soya milk powder

2nd meal: 100g of silverside beef and turkey with 2 rounds of brown bread.

3rd meal: 3 pieces of fruit

4th meal (tea): chicken with brown rice

5th meal: cnp oat bar

6th meal (normally after cardio): 2 oranges and 1 slice of melon

7th meal: 3 oatibix with with 2 eggs mixed with strawberry protein powder and vanilla soya milk powder

8th meal: chicken breast

my protein is around 250-270 mark and carb intake is around 200 gm

[jamyjamjr]

u really need to do two things... one, watch the video i posted up.. two, do the actualy bmr calculation with a multiplication factor of at least 1.55 (based upon your workout routine)...

i think your not eating enough..

btw i need full macros for the diet u just put up...

[tigeredge]

here are some pictures i have taken by myself. ****in hard to capture me in all my glory.

[energizer bunny]

why cardio in am and lifting in pm?

Alrite mate sorry for the late reply, i like doing cardio in the morning on an empty stomache because i find that i lose more fat that way and it perks me up for the rest of the day... weights p.m because ive had a good few meals in me and feel more motivated to beast myself...

[energizer bunny]

here are some pictures i have taken by myself. ****in hard to capture me in all my glory.

Looking good mate, you seem to have a prety low BF% allready...

[tigeredge]

Looking good mate, you seem to have a prety low BF% allready...

how many percent do yer reckon

[energizer bunny]

how many percent do yer reckon

Mate really wouldnt know, but you can see th start of your abs, an some peeps say that if you can see abs your at 10% or below.. best off getting a proper test done...

[tigeredge]

Mate really wouldnt know, but you can see th start of your abs, an some peeps say that if you can see abs your at 10% or below.. best off getting a proper test done...

whats the best tool for this. tried clippers and some other electronic shit

[eatrainrest]

hydrostatic body fat testing

[energizer bunny]

^^^^^ what eatrainrest said, hydrostatic body fat testing is underwater weighing... i dont know how much it would cost??? or were to get it done...

[eatrainrest]

in the states, some universities hold them for a cheaper price.. just gotta find it..