Look Good??

[jj0824]

This look ok?

Breakfast
3eggs
1/4 pound meat, cheese,fish or fowl
8oz whole milk
1to2 slices whole grain toast with butter
weight gain shake
approx. 101g protein

Lunch
1/2pound meat,fish,fowl, or cheese
2slices whole grain bread
8oz. whole milk
1peice fruit
approx. 71g. protein

dinner
1/2pound meat,fish,fowl, or cheese
baked or boiled white or sweet potato
approx 59g. protein

weight gainer before bed and of course protein after workout.

[peachfuzz]

you have 3 meals here and no macros listed other then protein.

[peachfuzz]

and i doubt your taking in 5000 calories like you previously stated.

read these
http://forums.steroid.com/showthread.php?t=180184
http://forums.steroid.com/showthread.php?t=39010

[jj0824]

i got that out of a bodybuilding book i have and it only gave protein.

[peachfuzz]

then you need to take the time to figure it out.

you have done multiple cycles and cant even list a diet with macros accounted for.

spend some time in this part of the board and put the cycles on hold for a while.

after reading the links provided post a new improved diet with stats and goals and we can critique from there.

post here if you have any questions along the way.

[FireGuy]

Not nearly enough info to give advice but I will tell you 101 grams of protein for breakfast is probably just a tad too much.

[jj0824]

Not nearly enough info to give advice but I will tell you 101 grams of protein for breakfast is probably just a tad too much.

yeah for breakfast ill drop down the protein. But also i have never used this diet before i just found it today in a book. When it says meat, what would you preferably eat.

[Juturna]

I'd stay with produce... but if it says specifically meat then go with a lean beef steak or the like...

I don't think 3 meals alone is the healthiest way to go either... ANd like Peachfuzz said, definitely sit down and figure it out. Not just "Red meat should be this many calories, protein... blah..blah", You need to go to the supermarket, Look at all the Macros for what you've bought as part of your new diet and copy it all down in the Diet forum so people can help you there.

But again, 3 meals alone won't do it.

[peachfuzz]

post some stats and some goals.

[jamyjamjr]

i say you need to run through my sticky bro...

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....

[eatrainrest]

^^ and aim for at least 4 meals a day. i take in 8.. remember digestion is exercise to the body.. feed it what it needs (complete proteins every 3-4 hours). put that body to work