New Diet , please tell me what you think

[LiamZ]

I am looking to build lean muscle and lose fat so this is the diet Im hoping works. any suggestions on this and also what could i take to help it.

Im 5'10
180-185
16% BF
30y/o
BMR=1872.2
TDEE= 3229.2

looking to be 190 at 9%-10%BF

6:30am cardio 1 hr
-
7:00am
1/2 cup plain oatmeal
5 protein
22 carbs
3 fats
140 cals
-
3oz top round steak
27 protein
0 carbs
4 fats
153 cals
-
4 egg whites (cooked)
14 protein
1 carbs
0 fats
68 cals
-
46 total protein
23 total carbs
7 total fat
361 total cals

9:00am
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals

11:00am
1 can tuna
33 protein
0 carbs
1 fats
114 cals
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals

1:00pm
6oz top round steak
54 protein
0 carbs
8 fats
306 cals

3:00pm
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals

5:00pm
1 whey protein drink (muscletech hardcore)
22 protein
1 carb
1.5 fats
110 cals
-
1 can tuna
33 protein
0 carbs
1 fats
114 cals
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals-
-
55 total protein
3 total carbs
2.5 total fats
235 total cals

5:30pm
1 hr TRAINING X 4 per/wk


7:00pm
1 whey protein drink
22 proein
1 carb
1.5 fats
110 cals
-
1 banana
1 protein
29 carbs
0 fats
110 cals
-
3oz baked chicken breast
24 protein
0 carbs
2 fats
116 cals
-
47 total protein
30 total carbs
3.5 total fats
332 total cals

9:00pm
1 can tuna
33 protein
0 carbs
1 fats
114 fats
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals


sorry its so long but any help would be appreciated..
again with this diet im thinking of using Test prop and winny.

Thanks in advanced

i had all the diet up here the first time and the Macros listed so hopefully this time since i only added the BMR and TDEE i wont have to redo it. thanks

[jamyjamjr]

let's get your bmr/tdee

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....

[LiamZ]

HEY, i already did this man , why do you keep sending me this shit.. lol. i just did it, look under my stats. thanks you

[jamyjamjr]

haha..i didn't notice... i usualy have to spoon feed people.. well done

[jamyjamjr]

do you mind posting your totals??

[LiamZ]

my total BMR is 1872.4

my total TDEE is 3229.2

[jamyjamjr]

your macro totals buddy...

total protien, carbs, calories, fats

[LiamZ]

protein =392

carbs = 68

fats =28

cals = 2310

[jamyjamjr]

we need to get you up to 2800kcal.. that'll be easy to do with the fact that you eat minimal fat and carbs...

[jamyjamjr]

btw i have you a 2092 based off your total macros...

[jamyjamjr]

also, are you trying to go keto?? 68g of carbs ant shit..

[eatrainrest]

protein =392

carbs = 68

fats =28

cals = 2310

youll build no muscle with those macros... what i would do is if your looking to build and lose at the same time even tho i dont recommend it... go 40/40/20 at maintenace level, helped shed some fat while gaining strength for me

[LiamZ]

i know . i need more carbs and i dont know why i havent added sweet patatos so do i have potential to get to my desired 10% ??

[jamyjamjr]

well. make a choice.. do you wanna go keto or do you wanna go low carb?? high carb??

there are many diff splits you can choose from.. keto does work.. so if you want to go that way, your more then welcome to..

but the choice is yours and i cant move on untill u make a decision

[LiamZ]

keto ? what exactly do you mean

[jamyjamjr]

keto.. like the atkins diet.. very low to no carbs..

[LiamZ]

i like my carbs so no keto

[jamyjamjr]

okay, let me make some changes.

[LiamZ]

thanks

[jamyjamjr]

I am looking to build lean muscle and lose fat so this is the diet Im hoping works. any suggestions on this and also what could i take to help it.

Im 5'10
180-185
16% BF
30y/o
BMR=1872.2
TDEE= 3229.2

looking to be 190 at 9%-10%BF

6:30am cardio 1 hr
-
7:00am
1/2 cup plain oatmeal up to 1 cup
5 protein
22 carbs
3 fats
140 cals
-
3oz top round steak well, it's not bad per say, but i like to keep my lean beef to bedtime.. u will need to be doing that either way..
27 protein
0 carbs
4 fats
153 cals
-
4 egg whites (cooked) let's make that 1 egg 3 egg whites
14 protein
1 carbs
0 fats
68 cals
-
46 total protein
23 total carbs
7 total fat
361 total cals

9:00am
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals
add 50g of a complex carb.. complex carbs are
yams
sweet potatos
red potatos
natural oats
ezekiel bread
wheat bread

11:00am
1 can tuna
33 protein
0 carbs
1 fats
114 cals
again, 50g complex carb
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals

1:00pm
6oz top round steak
54 protein
0 carbs
8 fats
306 cals
same thing here, complex carb
3:00pm
6oz baked chicken breast
48 protein
0 carbs
4 fats
232 cals
complex carb
5:00pm
1 whey protein drink (muscletech hardcore) you have no need for this, omit
22 protein
1 carb
1.5 fats
110 cals
-
1 can tuna
33 protein
0 carbs
1 fats
114 cals
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals-
-
55 total protein
3 total carbs
2.5 total fats
235 total cals
add complex carb, very important for pre-workout
5:30pm
1 hr TRAINING X 4 per/wk


7:00pm
1 whey protein drink
22 proein
1 carb
1.5 fats
110 cals
-
1 banana omit for a semi-simple carb.. white bagel, rice, pasta 50g
1 protein ????
29 carbs
0 fats
110 cals
-
3oz baked chicken breast
24 protein
0 carbs
2 fats
116 cals
-
47 total protein
30 total carbs
3.5 total fats
332 total cals
add efa.. olive oil, avocado, almonds.. google it.. 15g minimum
9:00pm
1 can tuna
33 protein
0 carbs
1 fats
114 fats
-
1 tbsp miracle whip free
0 protein
2 carbs
0 fats
15 cals
-
4 egg whites
14 protein
1 carbs
0 fats
68 cals
-
47 total protein
3 total carbs
1 total fats
197 total cals

omit this meal for a lean beef.. i like to do 1/2lb london broil with an avocado... great stuff..
sorry its so long but any help would be appreciated..
again with this diet im thinking of using Test prop and winny.

Thanks in advanced

i had all the diet up here the first time and the Macros listed so hopefully this time since i only added the BMR and TDEE i wont have to redo it. thanks

make changes in bold and recalc macros for finalization

[LiamZ]

thats great thanks, few questions though ... are you saying OMIT my 9pm meal for the 1/2 london broil w/ avo ??? and at my 5pm to get rid of that altogether ?

[collar]

nope 5pm he said get rid of the pro shake.
there are other things in that meal which he didnt tell you to get rid off.

[collar]

he actually told you to remove pro shake and to add some complex carbs to that meal, its the meal before training.

[LiamZ]

ok, makes sense.. thank you for clarifying , now what is best to drink other than water ?

[eatrainrest]

ok, makes sense.. thank you for clarifying , now what is best to drink other than water ?

more water

[LiamZ]

ah shit, there must be something else other than water to drink.

[collar]

pretty much water, but if you really struggle and need sweetness i guess sugar free drink.

but personally i just live of plenty of water cant go wrong there.

[LiamZ]

i heard that too much water is not good. sugar free works too though.

another thing, since i wanted to go on a cycle , would test and winny be good ? or is that too much ?

[eatrainrest]

too much of anything is no good

-and no juice for you becuz you havent even started your diet! you came here to NOT be a typical retard juice head.. as advised -stick around and be a sponge

[collar]

i would not recomend juice for you, till you have completely reached your maximum result with dieting.
which i still believe is a long way from now, then i would have you go to the steroid section of the site to educate yourself and learn all about that stuff before you go near it.

Untill then i would try maximum my potential and naturally reach my goal.

[LiamZ]

ouch! LOL little harsh.. but yes ill be the sponge and see how this works for me.

[LiamZ]

ive had a cycle already .. i know about them just wanted to know if the ones i picked would flow with the diet.

[LiamZ]

Jamyjamjr , thanks for all your help. appreciate it. and thanks to the others.

[eatrainrest]

ouch! LOL little harsh.. but yes ill be the sponge and see how this works for me.

hey to be honest.. the truth is harsh and its important enough that it has to be addressed that way, straight to the point with no BS. im glad people put me in my place when it came to my ignorance and good thing i listened!.. youll feel the same if you stick natural with great training and dieting.

[LiamZ]

thank you eatrainrest...

[jamyjamjr]

Jamyjamjr , thanks for all your help. appreciate it. and thanks to the others.

np bud..