please help

[gymfu]

Hey guys I just finished my first cycle of test e (400mg/week)
everything went great except I have lost all the weight I gained, and I mean all. The only thing that makes me feel better is that I lost some fat too and I think I kept that loss. I figure the most likley problem is the diet. Unfortunatly I have a severe alergy to whey, so all dairy is out. Any help would be great.

6:30am
soy and egg white protein shake, 54gr

7:30am
1 cup of oatmeal
1 banana

9:00am
6 eggs, 2 whole and four or more whites (I use the egg whites in the carton)
4oz ground turkey

10:15am, preworkout snack
1 chicken breast
½ apple
beef protein shake, 23gr

11:30-12:30
weight training

12:45pm
beef protein shake 23gr
1 can tuna
2 slices of whole wheat bread
2 tbs of light mirical whip
pinch of relish
½ apple

3:10pm
1 chicken breast
½ cup of carrots
1 red potato
1 stalk of asparagus

6:30pm
this meal varies, if I’m good which I am 90% of the time
taco salad
or
salmon and egg omelet
or
baked fish with brown rice and grilled asparagus

desert
soy yogurt with flax seed, fresh blueberries, and fresh strawberries

9:30pm or just before bed
soy and egg white shake, 54gr

[Damienm05]

Your diet is so bad at the moment that I can't efficiently help you. You'll need to post a whole new one. Use these rules:

1- all meals must have 20-50g lean protein (depending on your daily needs - body composition, LBM, goals)
2- all meals must contain complex carbs, healthy fat, or both. Use carbs early in the day, especially pre/post WO - fats later in the day when carbs won't be burned due to sleep or sedentary activities.
3- avoid protein shakes and eat real food when possible.

Use this info:


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 prepare 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..

[gbrice75]

Hey guys I just finished my first cycle of test e (400mg/week)
everything went great except I have lost all the weight I gained, and I mean all. The only thing that makes me feel better is that I lost some fat too and I think I kept that loss. I figure the most likley problem is the diet.

Did you run PCT? If not, that is more likely the reason you kept none of your gains, although your diet doesn't help. Actually, i'm surprised you made appreciable gains with that diet.

Follow the advice Damien gave you above. If you didn't run PCT, I suggest you go see a dr. and get bloodwork done ASAP. How old are you?

[gymfu]

Wow, that bad hu? Well thanks for the help, I guess I need it. Why is it so bad? Is it cuz they are incomplete meals (protein and carbs/fat)?
Yea I ran clomid and nolva for pct, also a natural test booster, tbomb II.

Ok my stats are as follows:
30 yrs old
209 lbs today
15% bodyfat
5ft 10in
10 yrs experence lifting, I weighed 140lbs when I started
192.65lbs lean body mass
2261 BMR
3505 TDEE
trying to gain more mass and loose fat, going on hgh after I get my diet fixed
I lift 5-6 days a week 11:30-12:30, try to get 3 days of cardio, abs, and calves after work at 5 (its hard to go in the summer time, due to the heat)

so how do I fix my diet?
Thanks again guys.

[gbrice75]

Hey guys I just finished my first cycle of test e (400mg/week)
everything went great except I have lost all the weight I gained, and I mean all. The only thing that makes me feel better is that I lost some fat too and I think I kept that loss. I figure the most likley problem is the diet. Unfortunatly I have a severe alergy to whey, so all dairy is out. Any help would be great.

6:30am
soy and egg white protein shake, 54gr

7:30am
1 cup of oatmeal
1 banana

Drop the banana, add a lean protein source here - since you already had a shake an hour ago, i'd suggest a real food meal here. Maybe make your 9am meal this one, but keep the oats

9:00am
6 eggs, 2 whole and four or more whites (I use the egg whites in the carton)
4oz ground turkey

If you move the eggs to the previous meal, drop the eggs at this meal. Keep the ground turkey and add a complex carb here - brown rice, sweet potato or yam, beans/legumes, etc.

10:15am, preworkout snack
1 chicken breast
½ apple
beef protein shake, 23gr

Drop the apple. I don't see a need for 2 protein sources, so drop the shake. Add a complex carb here to fuel your workout

11:30-12:30
weight training

12:45pm
beef protein shake 23gr
1 can tuna
2 slices of whole wheat bread
2 tbs of light mirical whip
pinch of relish
½ apple

Too bad you can't have whey here. Drop the tuna, bread, miracle whip, etc. Double up on the shake, and add another complex carb for PWO

3:10pm
1 chicken breast
½ cup of carrots
1 red potato
1 stalk of asparagus

Drop the carrots. Make the red potato a sweet potato

6:30pm
this meal varies, if I’m good which I am 90% of the time
taco salad
or
salmon and egg omelet
or
baked fish with brown rice and grilled asparagus

I'd drop all carbs at this point. This isn't a great meal anyway though. Do lean protein/fat - salmon and egg sounds great.

desert
soy yogurt with flax seed, fresh blueberries, and fresh strawberries

No dessert here!

9:30pm or just before bed
soy and egg white shake, 54gr

Add 2tbsp of natty PB

I made some suggestions in bold

[gymfu]

ok thanks for the help, this is the new one with all the stats in it
is this a good bulking diet?

6:45am
soy & egg white shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241

7:30
1 cup of oats
2/54/6/300
sugar free jam
6 eggs, 2whole and 4 white
12/2/10/142
12/0/0/32
4oz ground turkey
19/0/13/190
1 tbs salsa
total
45/56/29/664

10:00am
1 chicken breast
54/0/2/260
2 cups of brown rice
5/44.8/4/340
2 tbs natural peanut butter
8/5/16/200
beef protein shake
23/6/0/116
total
90/55.8/22/916

11:00am
pre-workout supps

11:30-12:30
weight training

12:45pm-PWO
2 slices of whole wheat bread
6/32/2/140
1 can of tuna
33/0/1.5/150
2 tbs miracle whip
0/4/3/40
beef protein shake
23/6/0/116
total
62/42/6.5/446

3:00pm
1 chicken breast
54/0/2/260
1 sweet potato
2/24/0/103
1oz, 24 almonds
6/5/15/170
total
62/29/17/533

total till here
312/185.8/75.9/2800

6:00pm
2 tilapia fillet
63/0/3/294
2 cups of brown rice
5/44.8/4/340
10 stalks of asparagus with EVOO
3/10/14.2/147
total
75/44.8/21.2/980

Or

8 oz sirloin steak
70/0/12/400
2 cups of brown rice
5/44.8/4/340
salad with EVOO
0/0/13.5/120
total
75/44/29.5/860

or

salmon and egg omelet
eggs-24/2/10/174
salmon-33/0/3/180
salad with EVOO
0/0/13.5/120
total
57/2/13/354

or

taco salad
with avocado

7:00pm
soy yogurt
6/28/3.5/150
blueberries
.5/10.5/0/42
strawberries
1/10/0/45
flax seed
3/5/5/70
total
10.5/53.5/8.5/307

9:00pm
soy & egg shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241


totals
tilapia dinner-450.5/287.1/107/4207

[gbrice75]

Ok, not for nothing but you really didn't follow many suggestions in your revised diet (i.e. carb and fats still in the same meals, multiple/overkill protein in a single meal, etc) - not that I know it all or you should blindly follow my suggestions - but it's almost the same diet! Your food choices are getting better though. Drop the fruits!

[gymfu]

aw, so I reread the above instructions, I thought I needed carbs and fat in most of the meals, so one or the other.
sorry, i really to apreciate the help.
I'm going to work on it some more and post it up.
no fruits? ever? would it be a good idea to only take out the fruit on a cutting diet? just asking???????
thanks again

[gymfu]

ok, here it is, I left some things unchanged let me explain.
1) The PWO shake and tuna sandwich because I don't know if I can trust this new beef protein as my only source of protein for my PWO meal, I know this is one of the most important meals.
2) The 10am meal still has both a fat and carb in it but this is my pre workout food so I thought it might be a good idea, also I need the cals.
3) I took out the desert of soy yogurt, but I will get hungry for somthing else, is there anything I can add for desert? How about just the yogurt and no fruit?

thanks again and let me know what you think about the things unchanged


Protein/carbs/fats/calories

6:45am
soy & egg white shake
soy-27/1/1.4/121
egg-26/2/0/120

total
53/3/1.4/241

7:30
1 cup of oats
2/54/6/300
sugar free jam
6 eggs, 2whole and 4 white
12/2/10/142
12/0/0/32
4oz ground turkey
19/0/13/190
1 tbs salsa

total
45/56/29/664

10:00am
1 chicken breast
54/0/2/260
2 cups of brown rice
5/44.8/4/340
2 tbs natural peanut butter
8/5/16/200

total
67/49.8/22/800

11:00am
pre-workout supps

11:30-12:30
weight training

12:45pm-PWO
2 slices of whole wheat bread
6/32/2/140
1 can of tuna
33/0/1.5/150
2 tbs miracle whip
0/4/3/40
double beef protein shake
46/12/0/232

total
85/48/6.5/562

3:00pm
1 chicken breast
54/0/2/260
1 sweet potato
2/24/0/103

total
56/24/2/363

total till here
306/108.8/60.9/2630

6:00pm
2 tilapia fillet
63/0/3/294
2 cups of brown rice
5/44.8/4/340
10 stalks of asparagus with EVOO
3/10/14.2/147

total
75/44.8/21.2/980

Or

8 oz sirloin steak
70/0/12/400
2 cups of brown rice
5/44.8/4/340
salad with EVOO
0/0/13.5/120

total
75/44/29.5/860

or


salmon and egg omelet
eggs-24/2/10/174
salmon-33/0/3/180
salad with EVOO
0/0/13.5/120

total
57/2/13/354

or

taco salad
with avocado


9:00pm
soy & egg shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241


totals
tilapia dinner-
434/229.6/83.5/3851

[gbrice75]

aw, so I reread the above instructions, I thought I needed carbs and fat in most of the meals, so one or the other.
sorry, i really to apreciate the help.
I'm going to work on it some more and post it up.
no fruits? ever? would it be a good idea to only take out the fruit on a cutting diet? just asking???????
thanks again

Not just randomly one or the other, but typically carbs in your 1st half of the day, fats in the 2nd. Even on a bulking diet you want to minimize fat gains; separating carbs and fat will help with that.

You can worry alot less about fruits on a bulking diet I suppose, but again - it comes down to minimizing fat gain. Fruits are nothing more than sugar, they aren't going to help your diet AT ALL. The bit of fiber and vitamins they provide, you should be getting from other sources anyway, IMO.

I have to run, but I see your repost and will look at it as soon as I have time.

[gymfu]

Hey thanks man, looking forward to see what you think about the new diet.

[gbrice75]

ok, here it is, I left some things unchanged let me explain.
1) The PWO shake and tuna sandwich because I don't know if I can trust this new beef protein as my only source of protein for my PWO meal, I know this is one of the most important meals.

You want the fastest acting protein you can get here. Somehow I doubt beef protein is good for that - if anything, it's probably slow. I'm not sure how quickly tuna is processed, but if it's relatively slow, you might want to think about doing a bunch of eggs + some whites here - hard boiled unless you're having this meal at home.

2) The 10am meal still has both a fat and carb in it but this is my pre workout food so I thought it might be a good idea, also I need the cals.

Nah, i'd still drop the fat. If you want the calories, get it from protein/carbs in this meal

3) I took out the desert of soy yogurt, but I will get hungry for somthing else, is there anything I can add for desert? How about just the yogurt and no fruit?

I'll look below to see where this meal is, but i'm thinking nuts. Yogurt is probably full of sugar

thanks again and let me know what you think about the things unchanged


Protein/carbs/fats/calories

6:45am
soy & egg white shake
soy-27/1/1.4/121
egg-26/2/0/120

total
53/3/1.4/241

7:30
1 cup of oats
2/54/6/300
sugar free jam
6 eggs, 2whole and 4 white
12/2/10/142
12/0/0/32
4oz ground turkey
19/0/13/190
1 tbs salsa

total
45/56/29/664

This is a good meal, but can you find a leaner protein, or possibly switch to chicken? (Purdue makes a fit & easy brand, with 1g per 4oz) - i'd like to see less fat in this meal

10:00am
1 chicken breast
54/0/2/260
2 cups of brown rice
5/44.8/4/340
2 tbs natural peanut butter
8/5/16/200

Drop the PB

total
67/49.8/22/800

11:00am
pre-workout supps

11:30-12:30
weight training

12:45pm-PWO
2 slices of whole wheat bread
6/32/2/140
1 can of tuna
33/0/1.5/150
2 tbs miracle whip
0/4/3/40
double beef protein shake
46/12/0/232

Like I said above, you might want to do eggs here. If somebody can confirm tuna is fast acting, then keep it. What's with the miracle whip - is that going in the shake? Drop it if you can tolerate it. Try to get a better carb than the ww bread - but I assume you're making a tuna sandwich so maybe you have to keep the bread here

total
85/48/6.5/562

3:00pm
1 chicken breast
54/0/2/260
1 sweet potato
2/24/0/103

total
56/24/2/363

Good meal!

total till here
306/108.8/60.9/2630

6:00pm
2 tilapia fillet
63/0/3/294
2 cups of brown rice
5/44.8/4/340
10 stalks of asparagus with EVOO
3/10/14.2/147

total
75/44.8/21.2/980

Or

8 oz sirloin steak
70/0/12/400
2 cups of brown rice
5/44.8/4/340
salad with EVOO
0/0/13.5/120

total
75/44/29.5/860

or


salmon and egg omelet
eggs-24/2/10/174
salmon-33/0/3/180
salad with EVOO
0/0/13.5/120

total
57/2/13/354

or

taco salad
with avocado

I'd drop the carbs at this point in the day and stick with protein/fat meals. I like the salmon meal best, or the steak meal minus the rice.


9:00pm
soy & egg shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241

Here you can add back in your natty PB


totals
tilapia dinner-
434/229.6/83.5/3851

Suggestions above in bold