Looking to Lose alot of BF, need advice

[Dipolognon]

Hello when i first came to this forum I directly went to the Steroid Tab, and was adviced to get help with My diet first.. I already ordered some Clen from AR to aid me with my diet.

Age: 24
Height: 5'7
Weight: 220 lbs.
BF: sorry, i dont know..
Goal: Lose fat, become leaner.

A little bit of background, I work 7am-3pm.. pretty much sitting in front of the computer all day..

My diet goes like this:

Morning:
2 Scoops of Protein Shake(50g-60g) with Frozen Banana or Stawberries.
Lunch:
Lean Cuisine meal 40g carb/15g protein/250cal, I also use Foreman grill alot for Grilling Chicken..
Dinner:
Grilled Chicken,Tuna or sometimes just Salad.
Protein Shake before sleeping.

I do Cardio daily after work about 30min-45min. Moderate Lifting.. though I'm trying to change it, Sleep earlier and wake up at 4am, go to the gym and Cardio before going to work. and come back after work to do more Cardio/Moderate Lifting.

Any thoughts?

[diamond]

ur diet is really bad...

try postin up a pic so sum1 can try 2 guess ur bodyfat..

jamy will help u out bro..
i can tell u right now tho.. u need to eat more and more often..

[jamyjamjr]

your diet is crap.. no offense... just read through my sticky and follow the directions.. we'll fix ya right up

[Dipolognon]

none taken at all, its why im here. Thanks.

[jamyjamjr]

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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 everya 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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

When you've completed reading all this feel free to post up your diet for critique..

[Dipolognon]

Alright I used my friends scale that can measure body fat and its 23% and I went to this website http://www.bmi-calculator.net/body-fat-calculator/ .. it said 24.34%.. (220lbs/40inch waist)..

[jamyjamjr]

doesn't sound right to me.. was it an electronic scale?? those are crap..

send me a pic..

[Dipolognon]

Sent. Thanks..


edit:
the Email subject links u back to this thread ty again

[Dipolognon]

bump

[jamyjamjr]

Sent. Thanks..


edit:
the Email subject links u back to this thread ty again

...............................

[Dipolognon]

sent

[jamyjamjr]

about 25-26%

now do the bmr/tdee calculations with the first formula

[Dipolognon]

3934 bmr 6097.7 tdee

[jamyjamjr]

3934 bmr 6097.7 tdee

im pretty sure u did that wrong, check ur math

[Dipolognon]

my bad

1620bmr / 2511tdee

[jamyjamjr]

my bad

1620bmr / 2511tdee

still wrong, i did your bmr it's 1960

[Dipolognon]

kk

1960 / tdee 3038

[jamyjamjr]

2500 calorie diet

300g protien
200g carbs
55g fats

if you work through my whole sticky (which means watch the videos) you should be able to make good food choices..

use fitday . c o m to compose a diet for critique..

ill be waiting

[jamyjamjr]

one last thing.. the diet you originally posted, how long were u on it??

is that what you've been seriously eating for the last 2 months or so? or is it diff?

[Dipolognon]

2500 calorie diet

300g protien
200g carbs
55g fats

if you work through my whole sticky (which means watch the videos) you should be able to make good food choices..

use fitday . c o m to compose a diet for critique..

ill be waiting

I'll watch em tomorrow at work, thanks alot bro.

oh your last question.. Yeah but sometimes I eat fast food here once or twice/week, but i'm willing to change all that. I'll keep u posted thanks for your time.

[jamyjamjr]

im worried u might initially put on some weight because you've been starving yourself...

i wont know for sure until u really get into detail about what you've been eating daily..

[Dipolognon]

What if I cycle clen 3weeks then 2 weeks off.. is that fine jamy? to use this diet with clen.

[jamyjamjr]

What if I cycle clen 3weeks then 2 weeks off.. is that fine jamy? to use this diet with clen.

i like to get my diet set.. lose weight for a while and once the weight loss slows down i add compounds like clen or eca..

that's the best way to do it imo..

[CaliPhotog]

Even though Jammy is gone I'm not going to let you slip through the cracks! Did you watch the Milo Sarcev videos? Did you come up with a menu that fits the macros that Jammy came up with? Let's see it.

[collar]

post up a diet with breakdown of macros and we will tweak it for you .