proposed clean bulk on prop

[nbaylot33]

meal 1
5 egg whites 1 full egg, 1 cup oats( plain) 1 cup cottage cheese
meal 2
1 apple and a tuna and egg sandwich with a little bit of light mayo
meal 3
chicken breast (some soy sauce added) 1 cup of whole wheat pasta and a spoonful of peanut butter
meal 4 (pre workout)
two pieces of white bread, some creatine and bcaa's
meal 5 (post workout)
Shake - cottage cheese,low fat yogurt,scoop protein,splenda,skim milk, a little oats
meal 6
Lean ground beef, some swiss cheese and veggies

[TractionIssues]

Here is the list Jamy usually gives to help people find their BMR, once you have that done we can work on your diet.


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....

[jamyjamjr]

^^^^ yup, follow the directions..

[nbaylot33]

BMR 2180 calories
I usually exercise twice a day (Jiu Jitsu morning, Heavy lifting afternoon)
so 1.9 x 2180 = 4142

meal 1(9:00am)
meal 2(11:00am)
Jiu Jitsu (2hours)
meal 3(1:00pm)
meal 4 (4:00) (preworkout)
workout (1 hour)
meal 5 (5:20) (pwo)
meal 6 (8:00pm)

macros : pro (320) carbs (275) fat (100) the diet is around 3600 cal

[TractionIssues]

BMR 2180 calories
I usually exercise twice a day (Jiu Jitsu morning, Heavy lifting afternoon)
so 1.9 x 2180 = 4142

meal 1(9:00am)
meal 2(11:00am)
Jiu Jitsu (2hours)
meal 3(1:00pm)
meal 4 (4:00) (preworkout)
workout (1 hour)
meal 5 (5:20) (pwo)
meal 6 (8:00pm)

macros : pro (320) carbs (275) fat (100) the diet is around 3600 cal

Now post in the diet you normally eat that you posted on the other thread, so that we can tweak it. Also I would also stick to 310 proteins and 310 carbs, and possibly a little less fat about 75g, your cutting if I remember correctly?

[nbaylot33]

No i'm clean bulking. and the diet is at the top of this page, i just ran the macros for the diet above.

[nbaylot33]

but... i don't do jiu jitsu everyday just 3x week

[TractionIssues]

Ah sorry I meant have you diet put in macros, you can get macros of your food using this site. www.fitday.com it might take a while, but it's all worth it.

[nbaylot33]

lol I did its in the earlier reply and you even replied to it.

[TractionIssues]

What that means is go get the macros of the food you eat, macros are it's nutrional values. That way it is much easier to calculate what you eat and how to tweak it.

[nbaylot33]

meal 1 (p 72 c 34 f 20) 608 cal
meal 2 (p 55 c 47 f 11) 617 cal
meal 3 (p 50 c 60 f 10) 614 cal
meal 4 (p 4 c 26 f 1.7) 138 cal
meal 5 (p 70 c 85 f 8 ) 700 cal
meal 6 (p 58 c 10 f 20) 650 cal
p 300 c 270 f 75 cal 3400
it's something like that according to fitday.com

[nbaylot33]

the other numbers previously were from an app on my ipod touch.

[eatrainrest]

meal 1
5 egg whites 1 full egg, 1 cup oats( plain) 1 cup cottage cheese
meal 2
1 apple and a tuna and egg sandwich with a little bit of light mayo
meal 3
chicken breast (some soy sauce added) 1 cup of whole wheat pasta and a spoonful of peanut butter
meal 4 (pre workout)
two pieces of white bread, some creatine and bcaa's
meal 5 (post workout)
Shake - cottage cheese,low fat yogurt,scoop protein,splenda,skim milk, a little oats
meal 6
Lean ground beef, some swiss cheese and veggies

i think you deff need more PWO carbs. the shake would look muhc better with oats/whey or bcaa's creatine and waxy. also a 1 hour later refeed of low GI carb liek yams would work in your favor... although the white bread is Pre workout, id still go lower GI carb liek yams.

[jamyjamjr]

i dont think your workout reg justifies a 1.9 activity factor..

you mind getting in detail about how your reg looks??

[nbaylot33]

I train jiu jitsu for about 2 to 3 hours sometimes 3-5 times a week, during jiu jitsu we roll (spar) for about 45 minutes straight in gi's and then learn evasive techniques with constant stopping of the workout to do sit ups or shrimp crawls (backwards crawl on the ground) then the last 30 minutes spar again.

My reg strength workout consists of heavy relatively short rest intervals workouts, that involve many compound movements and then isolated movements, afterwards, I probably didn't mention above I do 45 min cardio on the bike.

[nbaylot33]

i think you deff need more PWO carbs. the shake would look muhc better with oats/whey or bcaa's creatine and waxy. also a 1 hour later refeed of low GI carb liek yams would work in your favor... although the white bread is Pre workout, id still go lower GI carb liek yams.

I wanted to get some waxy just don't have the money to get that. So I just used oats as my main source of carbs for the shake. I'll prob just add a sweet potato to my last meal.

as far as my creatine and bcaa's go I usually add that to my pre workout shake before my jiu jitsu, just didn't count that as a meal since its not food.

[eatrainrest]

I wanted to get some waxy just don't have the money to get that. So I just used oats as my main source of carbs for the shake. I'll prob just add a sweet potato to my last meal.

as far as my creatine and bcaa's go I usually add that to my pre workout shake before my jiu jitsu, just didn't count that as a meal since its not food.

check out glyomaize by ON, 20 bucks and it will last me a long ass time 6.6lb tub. allsta rhealth.com

[nbaylot33]

thx ill look into that