my new lean mass gain diet experts plz tweak

[feurion]

My details :

Height :176 cm
Weight : 77 kg
Body fat % :22.0%
calories intake : 2695



Meal 1:

Oats 50 gm
Whey 33 gm
Milk 100ml



Meal 2:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm



Meal 3:

Brown rice 50 gm
Fish 90 gm
Spinach 70 gm




Meal 4:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm




Meal 5:

Brown rice 50 gm
Fish 90 gm
Spinach 70 gm



Meal 6:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm


Meal 7: post workout
Whey shake 33 gm



Meal 8:

Chicken breast 90 gm






i know this might not be a good diet coz it doesnt have ne varieties but i have to carry all of the 8 meals from morning to the end f day so if ne 1 has good option plz suggest n i would appreciate if u guys think of good natural sources of crabs n protein


i wud like to thank you guys in advance for helping me out here

[stokedv]

My details :

Height :176 cm
Weight : 77 kg
Body fat % :22.0%
calories intake : 2695



Meal 1:

Oats 50 gm
Whey 33 gm
Milk 100ml



Meal 2:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm



Meal 3:

Brown rice 50 gm
Fish 90 gm
Spinach 70 gm




Meal 4:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm




Meal 5:

Brown rice 50 gm
Fish 90 gm
Spinach 70 gm



Meal 6:

Brown rice 50 gm
Chicken breast 90 gm
Spinach 70 gm


Meal 7: post workout
Whey shake 33 gm



Meal 8:

Chicken breast 90 gm






i know this might not be a good diet coz it doesnt have ne varieties but i have to carry all of the 8 meals from morning to the end f day so if ne 1 has good option plz suggest n i would appreciate if u guys think of good natural sources of crabs n protein


i wud like to thank you guys in advance for helping me out here

Can u plz put what kind of macros u lookin' at? And yeah eating brown rice all day..
Prot: Tuna, Tilapia, Salmon (Fatty), Lean ground beef,turkey,pork ,
Peanut butter has prot too..
Carbs : Steel cut oats, Ezekiel bread, sweet potato, yams..

Never saw any EFA's in there? like EVOO or Fish Oil or somthin..
Bro read up so many diets out there... I no expert but hope this helps..

And yeah no offence but 22%Bf and bulk.. Dudes here usually recommend bulking after u lose a bit of fat.. I'm cutting now from like 28% down to 15% before I think about the word "bulk"..

oh and BMR/TDEE would be great to get a better calorie intake idea..

[feurion]

hey stokedv tanx for the info and i m not bulking juz a lean mass gain i mean juz maintainable mass dude ok juz put something and remove something from the diet if u can

[feurion]

my original diet
8:20 am Meal 1 :
Cow milk+whey protein 1 scoop , 1 cup oats Have a half cup of oats here. And 2 scoops whey.

11:00 am Meal 2 :
3 Egg whites

1:00 pm Meal 3:
Veggies ,3 slices of wheat bread, Chicken breast +salad(carrots,cucumber )+ papaya

4:00 pm Meal 4 :
fish.


6:00 pm:Meal 5
Meal Replacement

7:00 pm :
Workout

9:00 pm Meal 6:
Whey shake I take in some carbs PWO.

[feurion]

bump

[mg1228]

need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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 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

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


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....

[stokedv]

Yeah read up a bit, watch the vids, look at peoples diets.. we cant build it for you as we dont know what you like and how much of it you can eat... then post up a nice diet with times macros your bmr tdee and we will have an idea .. we giterdone brotha Do you mix your protein shakes with milk?? if you answer YEs to the question I got some bad news for you

[americanoak]

u need simple carbs pwo
and the meal after that should contain some type of complex carbs w/ good protein source

[mg1228]

u need simple carbs pwo
and the meal after that should contain some type of complex carbs w/ good protein source

simple carbs are a choice pwo--but u dont need them, complex will do just fine---as well as fats

[americanoak]

as long as u get carbs pwo u should be good,
along with other pwo nutrition of course..

i always heard simple > complex, pwo

[mg1228]

that used to b the fad---but not really anymore

[americanoak]

lol damn fads. the body has been the same for so long.. gotta fast foward like 500 years in the future, maybe all the fads will be gone

[feurion]

tan q guys for the info
i have seend the videos but i wud like u guys to take a look at this
http://www.true-natural-bodybuilding...dybuilding.xls

And i have planned my diet usg this sheet so if u can have a look it wud b nice

[feurion]

ne one

[LiftedDuramax2007]

MG I find most of your posts very helpful

As far as eating carbs before the workout I hardly ever eat any cabrs before my workout. Maybe just eat some meat and a handful of almonds and I always kill in the gym.

[feurion]

MG I find most of your posts very helpful

As far as eating carbs before the workout I hardly ever eat any cabrs before my workout. Maybe just eat some meat and a handful of almonds and I always kill in the gym.

Its really nice to know my thread is helping more ppl
can somebody help me too

[mg1228]

MG I find most of your posts very helpful

As far as eating carbs before the workout I hardly ever eat any cabrs before my workout. Maybe just eat some meat and a handful of almonds and I always kill in the gym.

depends on stats and goals i guess--and what time of day u lift

[mg1228]

tan q guys for the info
i have seend the videos but i wud like u guys to take a look at this
http://www.true-natural-bodybuilding...dybuilding.xls

And i have planned my diet usg this sheet so if u can have a look it wud b nice

just list out diet with all macros---cant open ur link

[feurion]

[LiftedDuramax2007]

Im no nutrition expert, but arent your carbs alittle high? and fats low?

[Damienm05]

Im no nutrition expert, but arent your carbs alittle high? and fats low?

Nope. When running a medium-high carb diet(250-400g) fats become less-important. Especially since 300g of carbs is 1200 calories. Add to that 800 calories from protein. That's 2000 calories daily more than 1/2 of which are derived of his main energy source - carbs! If you added another 50g of fat (energy) to his current diet at 9 cals per gram - he'd be jiggly real quick. That said, some fish oil should definitely be eaten with his meals throughout the day.

[mg1228]

i would up ur fats in the form of efa--to get to about 55-60gr a day

that should put u around the 2100 calorie mark---which is where u need to b

[feurion]

i m having all natural fish n almonds so i hope that covers my ntural source for efa wot say ?

[mg1228]

if it gets u to around 60gr

[feurion]

tanx man
the hep is really appreciated tanx alot so m diet is fine rite

[mg1228]

post it up again with the fat added and all macros---and we'll make sure

[feurion]

post it up again with the fat added and all macros---and we'll make sure

tanx for the help

[feurion]

dude the macros are posted in the pic dude plz help me

[mg1228]

u gotta help me help u---post up ur diet like everyone else does(no pics) include all macros for each meal----ur updated fats arent in the pic----take the time dude---otherwise u could b spinning ur wheels for months--- i can tell u right now i dont like ur last 3 meals

[feurion]

07.30am
pro/carb/fat/cal
50 gms oats, 4/35/4/185
33 gms whey, 26/2/2/134
31/37/6/320


10.00am pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304


12.30pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304


3.00pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304





4.30pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304






9.00pm postworkout Whey




10.00pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms fish 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304







11.30 pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304

[mg1228]

thats better--doesnt look like u added any fats---can u total up the day for us----im too lazy for that
what time do u start ur workout?
hope u dont get tired of eatin the exact same thing all day everyday---but hey it makes it easy

[gbrice75]

Do you mix your protein shakes with milk?? if you answer YEs to the question I got some bad news for you

You got my attention - what's the bad news? If you're going to bring up the 'slow absorption of the whey because of the milk' argument, I have read ALOT to the contrary.

[feurion]

You got my attention - what's the bad news? If you're going to bring up the 'slow absorption of the whey because of the milk' argument, I have read ALOT to the contrary.

i do take milk with my protien but only in the morning so that it is slowly absorbed so it will last till my breakfast or until my lunch

[feurion]

07.30am
pro/carb/fat/cal
50 gms oats, 4/35/4/185
33 gms whey, 26/2/2/134
31/37/6/320


10.00am pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304


12.30pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304


3.00pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304





4.30pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304






9.00pm postworkout Whey




10.00pm pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms fish 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304







11.30 pro/carb/fat/cal
50 gms rice, brown, long-grain 4/39/1/185
90 gms chicken, breast meat 19/0/2/103
70 gms spinach 2/3/0/16
Total 25/41/4/304

tottal pro/carb/fat/cal
202/337/60/2695

[mg1228]

i do take milk with my protien but only in the morning so that it is slowly absorbed so it will last till my breakfast or until my lunch

ur macros dont reflect the milk---list everything

[mg1228]

tottal pro/carb/fat/cal
202/337/60/2695

the fat listed in ur meal adds up to like 30gr

also need to list macros on ur pwo shake

[feurion]

sorry for before the real values r here

whey 33gms 26/2/2/134 post workout

total macros 187/204/28

[mg1228]

how many cals for the day?

is that pwo shake in the totals?

ur weight? 160lbs?

how tall? in feet and inches

fat total like i said is too low

[feurion]

how many cals for the day?

is that pwo shake in the totals?

ur weight? 160lbs?

how tall? in feet and inches

fat total like i said is too low

the pwo shake is in the total
n i trying to lose some fat here so i hope i can restrict fat but i will b taking fish instead of chicken alternate day so i think it ill cover up for EFA

Height : 5 feet 6 inches
Weight : 167 lbs
Body fat % :22.0%
calories intake : 1837

[mg1228]

restricting efas doesnt help u lose fat---quite the opposite