New to dieting..plz help

[Josh*]

Hey guys/gals, so I'm 23 5'9 178 and about 24%body fat..i watched the videos on "what to learn how to diet" and what i got from it was this...

1889-2139 calories
39-60 fat
140-206 carbs
180-267 protein

I havent really broken each meal down because both of school and work i kinda eat out a lot..I wanna stay and 170ish but i know that wont be possible since i want to increase my LBM which is 137...started to train about 2 weeks ago..so yea from here kinda lost is this right for my goals?

[IMunchRoidz]

Hey guys/gals, so I'm 23 5'9 178 and about 24%body fat..i watched the videos on "what to learn how to diet" and what i got from it was this...

1889-2139 calories
39-60 fat
140-206 carbs
180-267 protein

I havent really broken each meal down because both of school and work i kinda eat out a lot..I wanna stay and 170ish but i know that wont be possible since i want to increase my LBM which is 137...started to train about 2 weeks ago..so yea from here kinda lost is this right for my goals?

yep, since u only started training 2 weeks ago, keep it simple when you lose weight. Eat bout 500 calories below your maint, so 2000 calories should be alright. You should be losing bout 2-3lb a week. I don't think you should stay 170ish, 24% bodyfat is pretty damn high.

[Josh*]

after reading around i figured i cant stay at 170 with that much body fat that's fine if i go down in weight and lower my bf% i can always bulk later down the road..thanks

[gettingthere]

First u need to build a good base, make sure when it does come to cutting the fat that there is good muscle underneath!!! good luck and keep it up, stick around and lear more, everything u need is pretty much here!!! keep us updated

[gbrice75]

5'9 @ 178lbs and 24% bodyfat doesn't sound right to me - can you post up some pics of yourself? How do you know you're at 24%?

IF those figure are correct, I don't think you should cut or bulk, just do a body recomp. It'll take longer, but you'll reduce bodyfat while maintaining or slowly adding lean mass. Eat at maintenance and rely on cardio to create the deficit. I'd like to see some pics as well as your proposed diet.

[Josh*]

ok its not 24 but this Using your measurements of a 36 inches waist and weight of 178 pounds your body fat percentage is estimated to be 18.30 % using the U.S. Navy body fat formula, or 20.44 % using the formula developed by the YMCA. i went to http://www.healthstatus.com/cgi-bin/calc/calculator.cgi so not sure if its right and here is a pic http://i105.photobucket.com/albums/m...036512orig.jpg

[gbrice75]

You're definitely not 24%. I'd say between 18% - 20% is right on.

[Josh*]

alright so so far i put this together...

Meal 1
8 egg whites or 5 oz. lean turkey
9 almonds or 2 ½ tbp peanut butter
2 tbp raisins or 1 banana
6 oz. non fat milk

Workout-

PWO shakes 100% whey with ½ banana

Meal 2
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
9 almonds or 2 ½ tbp peanut butter
1 apple or 1 pear or 1 orange
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

Meal 3
MRP 100% Casein

Meal 4
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

Meal 5
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

Meal 6 Bed Time.
MRP 100% Casein

[Josh*]

bump...

[gbrice75]

alright so so far i put this together...

Meal 1
8 egg whites or 5 oz. lean turkey
9 almonds or 2 ½ tbp peanut butter
2 tbp raisins or 1 banana
6 oz. non fat milk

Add 2 whole eggs. Drop the almonds and/or peanut butter. Drop the raisins and/or banana. drop the milk. Add 1/2 cup of oats

Workout-

PWO shakes 100% whey with ½ banana

Drop the banana - add more oats here, at least 1/2 cup to your shake.

Meal 2
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
9 almonds or 2 ½ tbp peanut butter
1 apple or 1 pear or 1 orange
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

Drop the almonds and/or fruit. Otherwise good meal

Meal 3
MRP 100% Casein

Nope. Real food here, lean protein and complex carb

Meal 4
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

Drop either the carbs or the fat in this meal - you don't want both. It's your call

Meal 5
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

Drop the carbs in this meal, keep the fats. Um, you're gonna get sick of the fish really quickly. How about some variety? Chicken? Turkey? Salmon? Lean Beef?

Meal 6 Bed Time.
MRP 100% Casein

Add 1-2tbsp of natural peanut butter here

Suggestions in bold. Really need to see your meals listed with time of day for each meal, and in particular, need to see macros for each meal. Protein/Carbs/Fat/Calories

Repost your revised diet and include what I put above, then we can take it further.

[Josh*]

Meal 1 51 p/34 c/16 f/ 646 cal
8 egg whites 2 whole eggs or 5 oz. lean turkey
2 tbp peanut butter
1 banana or ½ cup oats


Workout- 50 p/ 13 c/ 2f 271 cal

PWO shake 100% whey 2 scoops with ½ cup oats

Meal 2 43 p/ 34c / 9 f 397 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 apple or 1 pear or 1 orange
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

Meal 3 Cant eat food here only got 2 min between classes
MRP Nitro Core 24 2 scoops 48 p /28 c

Meal 4 50 p/23c/ 8f 321 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

Meal 5 36/ 20 c/ 16f 328 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli

Meal 6 Bed Time. 48 p / 35 c/ 16 f 400 cal
MRP Nitro Core 24 2 scoops
2 tbps peanut butter

2763 cal 326 p 187 c 67 f

Not sure if I should get nitro core 24 or Casein for both mrp and bed time…and the fish is not everyday just kinda made this fast wanted to get the basics down and then start subbing.. also not 100% on the macros seems high to me..

[gettingthere]

Definately imo go with casein before bed, its good and slow releasing!!!

Just off topic sorry to hijack your thread but gbrice thought u were posting up pics of your progress last weekend? hows it been going? il probably be posting up progress pics over the weekend in my progress log!!

[Josh*]

i want casein also but i need a good mrp because at least twice a day i cant make food..and i did post a pic its the 6th post

[gbrice75]

Meal 1 51 p/34 c/16 f/ 646 cal
8 egg whites 2 whole eggs or 5 oz. lean turkey
2 tbp peanut butter
1 banana or ½ cup oats

Sorry if I confused you - when I said and/or, it's because you listed the foods as such. Drop the PB and banana from this meal


Workout- 50 p/ 13 c/ 2f 271 cal

You're workout provides you nutrients? Please clarify what you mean here!

PWO shake 100% whey 2 scoops with ½ cup oats

If it's 2 scoops, you might consider going with a full cup of oats here

Meal 2 43 p/ 34c / 9 f 397 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 apple or 1 pear or 1 orange
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

Drop the fruit

Meal 3 Cant eat food here only got 2 min between classes
MRP Nitro Core 24 2 scoops 48 p /28 c

Shake is better than nothing. Still want to see times of day for each meal though

Meal 4 50 p/23c/ 8f 321 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

This is a good meal! Stick with the sweet potato or brown rice

Meal 5 36/ 20 c/ 16f 328 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli

Meal 6 Bed Time. 48 p / 35 c/ 16 f 400 cal
MRP Nitro Core 24 2 scoops
2 tbps peanut butter

As mentioned above, go with Casein here

2763 cal 326 p 187 c 67 f

Not sure if I should get nitro core 24 or Casein for both mrp and bed time…and the fish is not everyday just kinda made this fast wanted to get the basics down and then start subbing.. also not 100% on the macros seems high to me..

Comments above in bold.

[Josh*]

7:30 am I wanted to keep the the banana or some more carbs because I work out in the moring.

Meal 1 46 p/13 c 389 cal
8 egg whites 2 whole eggs or 5 oz. lean turkey
½ cup oats

8:35am
Workout-

9:45 am
PWO shake 100% whey 2 scoops with 1 cup oats
50 p/ 23 c/ 3f 322 cal

12:10
Meal 2 Can’t eat food here only got 2 min between classes. So should I get Casein and put some complex carbs in it for mrp or the Nitro Core 24?
MRP Nitro Core 24 2 scoops 48 p /28 c 400cal

2:00pm
Meal 3 43 p/ 10c / 5 f 242
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

4:30pm
Meal 4 50 p/23c/ 8f 321 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

7:30pm
Meal 5 36 p/ 20 c/ 16f 328 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli

10:00pm
Meal 6 Bed Time. 48 p / 35 c/ 16 f 400 cal
MRP Nitro Core 24 2 scoops
2 tbps peanut butter

2402 cal 300 p 187 c 67 f
I Don't have the funds for both Casein or mrp and not sure each one to get..

[gbrice75]

7:30 am I wanted to keep the the banana or some more carbs because I work out in the moring.

Meal 1 46 p/13 c 389 cal
8 egg whites 2 whole eggs or 5 oz. lean turkey
½ cup oats

Just make this 1 cup of oats then for the extra carbs

8:35am
Workout-

9:45 am
PWO shake 100% whey 2 scoops with 1 cup oats
50 p/ 23 c/ 3f 322 cal

12:10
Meal 2 Can’t eat food here only got 2 min between classes. So should I get Casein and put some complex carbs in it for mrp or the Nitro Core 24?
MRP Nitro Core 24 2 scoops 48 p /28 c 400cal

I don't know what's in the Nitro Core 24, so I can't answer this. What kind of protein is it - a blend? If so, stick with it instead of the casein here.

2:00pm
Meal 3 43 p/ 10c / 5 f 242
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
½ c dry oatmeal or 2 oz baked sweet potato or 2/3 c brown rice

4:30pm
Meal 4 50 p/23c/ 8f 321 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli
2 oz baked sweet potato or 2/3 c brown rice or 3 tbps cream of wheat

7:30pm
Meal 5 36 p/ 20 c/ 16f 328 cal
5 oz canned tuna or 5 oz grilled halibut/tilapia or 5 oz grilled chicken breast or 5oz lean loin broil
9 almonds or 2 ½ tbp peanut butter
1 c steamed broccoli or 1 c steams green beans or 1c steamed cauliflower/ broccoli

10:00pm
Meal 6 Bed Time. 48 p / 35 c/ 16 f 400 cal
MRP Nitro Core 24 2 scoops
2 tbps peanut butter

Casein would be better here, but again if the Nitro Core is a protein blend, it probably contains at least some casein. If you can't get both, you might as well stick with this depending on what's in it

2402 cal 300 p 187 c 67 f
I Don't have the funds for both Casein or mrp and not sure each one to get..

Starting to look much better. Carb total macro is way low though, check your calculations. Also, where's the fat macro?

[Josh*]

sorry yea Nitro Core is a blend and its 200 cal 28p/14c/5f per scoop..other then that is my diet in check?

[gbrice75]

What is the blend specifically? What types of protein? Yea, the diet is getting better. I just re-read your macro totals and I misread it the first time - looking good!

[Josh*]

this is the blend in Nirto Core 24

Hydrolyzed Whey Peptides
Ion-Exchange Whey Protein Isolate
Cross-Flow Microfiltered Whey Protein Isolate
Unfiltered Whey Protein Concentrate
Glutamine Peptides
Egg Albumen
Milk Protein Isolate
Ultrafiltered Milk Protein Concentrate
Micellar Casein
Calcium Caseinate

[gbrice75]

Looks good, stick with it.

[Josh*]

thanks a lot going to start this up asap

[gallagher771]

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

bj pennn showed me these they help