Dieting Basics and creating your own diet

Was reading over this great info and I really like numbers so I made a little spreadsheet so people can throw in their numbers and see all the goodies. Its based off of the first post.
Check it out DJ and let me know if its cool
Thanks again for the post. (File Removed)

Hi guys. I have a question, this particular method of obtaining your BMR obviously looks at an overall activity level in a week. Does that mean that I eat exactly the same on workout and non-workout days?

u can,but i would change the balance of the macro nutients,ie the balance between carbs and fats and proteins...

Ok thank you. I am basically looking for a good long term diet. I dont need any quick fixes and I am not sooo bad off with 14% BF (86kg, 180cm) I have calcualted my BMR using the above spreadsheet but now I need a good blance so that I can start drafting a Meal plan.

Is 1g Carb/kg
1g Fat/kg
3.5g Protein/kg

a good rate?

according to the calculation my daily intake as a moderately active person (office job, 4x gym a week, 2x light cardio) should be 3027. BF 13-15% 86kg 1.80cm

sounds about right..

@ djeasye that peanut butter & whey which you recommend for the one guy one page 1. How is that best eaten. Just take the Peanutbutter and eat it off the jar?

add it in the whey and oats add water,shake and drink

Great thread DJ, Have some Karma

Hey there guys can you please check out my diet and tell me where i can adjust a bit. I'm a hard gainer so struggle to gain mass.

ive been hitting the gym for almost 4months now and gained
approx 5kg, is that good or can i do better ??

My diet :

Breakfast : 3 eggs + oats + tbspn honey
2nd meal : muscle mass protein shake
lunch : either steak/fish with a cup of rice
4th meal : muscle mass protein shake

pre/during gym : NO blast + pump
post workout : creatine supreme + recovery shake

supper : chicken/fish/steak with potato's/rice + veggies
6th meal : protein shake before bed

i also try and drink between 1-2 liters of water a day!

First off how much do you weigh and what is your current BF% ? How much do your portions of food weigh? This is a guideline below:

Breakfast: How much oats? Drop the honey, add cinnamon to your oats. Eat more egg whites and only 2 yolks.
Meal 2: Whey shake and natty PB
Lunch: Steak/Fish (fine) with brown rice and cup of veg.
Meal 4: Whey shake and natty PB
Pre-workout: Have a solid meal consisting of protein and carbs about an hour before workout. Have your pre-workout shake 30 min before training.
Post-workout: What is in this recovery shake? Whey, dextrose/Vitargo with a 60/40 carb to protein ratio would be good.
Supper: Protein selection is fine. Drop the potatoes and rice. Have some Nuts and cup of veg.
Pre-bed: Whey, cottage cheese

Up the water to 2-3 liters per day.

basson,we need stats and do u weigh out your food gram for gram?

hey there here is my stats and new diet,any help will be appreciated:

Age : 22
Height : 1.86m
Weight : 71kg

my goal is too be 80 kg , strong and lean.

My diet :

breakfast : 2cups oatmeal, half a cup of raisons

2nd meal : protein shake + fruit + bcca tabs + testo boost pills

Lunch : can of tuna on bread with mayo
4th meal : protein shake + bcca pills

5th meal : ham and cheese sandwich with mayo

Post/during workout : no blast + bcca pills

Post workout : creatine supreme + whey protein / recovry drink

Supper : 200 g steak/chicken /fish,2 cups rice /potatos and vegies

Before bed : whey protein + testo boost pills

Since i started lifting i gained 6kg in 4-5 months but i would like to gain more in the next 6 months so few weeks ago i started this diet above,

thats the most information i can give so thanks alot for the time and please help where you can.

ok u are not having enough protein and healthy fats. u need to ditch the ham and cheese and mayo sandwiches. u need to get a digital scale and weight everything u eat,and i mean everything...but first glance is your protein is to low and u are not eating enough healthy carbs and fats. if u need a custom diet u can email through the contact us tab at the top of the page but i do charge for diets but will get u results.

ok ill do that, the thing i need to eat something thats fast and time efficient for lunch and late afternoon due to my work environment but youll be able to help me out with that aswell??

So if i message you through contacts we can arrange some stuff?
Thanks man

email me dude...i will give u a complete meal plan to follow dont stress...

Hey DJ what is the most grams of protein that your body can effectively use in one serving.I need the DJ pro's advise on this.Thanks man.

Hey DJ

Would you check my diet and tell me anything i need to change.

Stats : age :22
height :1.8m
Weight :77kg
% fat : about 9% im not sure

Diet :

Upon wakeup : whey protein shake
omega 3
multivitimin

Breakfast : 3 eggs
1-1.5 cups oats
whey

meal2 : 1 can tuna
1-1.5 cups pasta
1tblspn mayonnaise (light)

meal3 : 150-200g fish,steak,chicken
1-1.5 cups rice
and some cabbage

meal4 : Meal replacement shake
41 protein 43 carbs

pre workout : nutrix hemorage
4x hardcore creatine pills

post workout: 2 scoops whey
4x hardcore creatine pills

dinner : 150-200g steak,fish,chicken
1-1.5 cups of miced vegetables

bedtime snack : 2scoops pure protein


i also consume about 1-2litres of water a day.


Im also thinking of putting in another meal replacement shake to make it 7 meals a day every 2 hours.

Thanx for your time

Up your water intake to around 4 liters per day,

Ok dude im no expert but from the looks of it you going to need to adds some Low GI carbs pre workout e.g. oats, brown rice...also post workout you need some simple carbs, most guys go for dextrose. also in meal 3 take out the pasta and keep it as a protein-fat meal.

just my 2cents lets wait for the experts now.

Another good change would be for you stop using cups to measure and get a food scale.

Cheers.

weigh out your whey protein,keep carbs to 3 times a day, pre work out,post work out and breakfast which means ditch the meal replacement shakes!!ditch the pasta... you need more protein that 3 eggs,maybe 3 full eggs + 5-10 egg whites,why are are your having a whey before breakfast, you need simple carbs post work out but and complex and simple pre work out, and complex carbs for breakfast,the rest of your meals need to be protein fats and veg

Hey guys. I calculated my BMR as well as Tdee and did same for me wife. I was suprised to see my figures lower than hers. Has this got to do mainly that she is younger. I was expecting mine to be quite a bit higher.

My BMR = 1049 34 years / 1.72m / 88kg
My TDEE = 1626 (3-5 days taining p/w)
Her BMR = 1204 25 years / 1.76m / 68kg
Her TDEE = 1866 (3-5 days taining p/w)

Captain wrote: Hey guys. I calculated my BMR as well as Tdee and did same for me wife. I was suprised to see my figures lower than hers. Has this got to do mainly that she is younger. I was expecting mine to be quite a bit higher.

My BMR = 1049 34 years / 1.72m / 88kg
My TDEE = 1626 (3-5 days taining p/w)
Her BMR = 1204 25 years / 1.76m / 68kg
Her TDEE = 1866 (3-5 days taining p/w)

hmmm what method/formulae did you use to calculate BMR, those numbers look VERY low. At your bw your BMR should at least be 2000

The method posted on page one. I pasted it below. Also thought it looked low, but I dont know enough to know for sure. Thank you for replying.


To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

(66+13.7x88+5x172-6.8x34)=1900.4=BMR
TDEE = 1900.4x1.55= 2945.62

you're welcome