Dieting Basics and creating your own diet

what the hek did i do. will check my calculations. thanks again.

BMR (men) = 66 + (13.7 x 88=1205.6) + (5 x 172=860) - (6.8 x 34=231.2) = 1900.4

I calculated my height in M instead of CM.

Thanks DeadGoat!

no problem bru

DJ,

How can I get in touch with you?

go to the contact us tab,email admin,he will forward your details to me

Really great read. A very good place to start. I need to eat more times a day, and I need more carbs.

Okay, I have worked out my TDEE. What really surprises me though is the gains I made the last two years with the "poor" diet I was on. I have been eating less than 100g of protein and still I managed to put on muscle. My first BF test two years ago was bad 106 kg at almost 30% BF. My lean mass has gone up with 6 kg (And maintenace was my only goal) and I weight 94 kg now at just over 12% BF.
I know I will see some great gains with a proper diet.

Newbie gains my friend, it gets much tougher from here on end

True, muscle memory also plays a part and the fact that I am a prime specimen of the male species. More knowleage, more "vegatarian" fish are my secrets. Soon you will be packing my weights away in the gym begging for my "vegatarian" fish secrets. Jokes aside I will put up my new diet soon. DJ my TDEE is about 3700 Cal. I am counting them and I dont want to go to low, I will start on 3200, almost double my Protein and eat more meals, but I will put it up.

good stuff bud! let us know what your progress is! create a new thread and post up some progress pics if you can. would be keen to see how the transformation goes.

I wouldn't jump so high to start!! Only add in 500 calories from this week and then increase slowely...too many calories is gonna give u a worse effect..

I have forgotten how much 3000 calories are. I will work up to this slowly as I have had fish only once a week and no carbs (except from Veg) for a very long time.
There is a Calorie def., but it feels like I am going to be getting in a hell of a lot of carbs. Is this okay? I have to get this sorted before I even think of a cycle.

Aahgg, it dit not save the way I copied it, so I will just give the outline. I am taking in 3 000 Cal, a deficit of around 500. I am taking in 289.2g of protein. 390g of carbs and 58.4g of fat in that 3 000 cal.

Would have less carbs more fats..

Actually it is quite amazing. I have been battling with energy and getting lower than 93.5. This morning I weighed 92.8!!!! That is with eiting probably and additional 1000 calories a day. I feel stronger and better than ever, after only haven eating veg and proteien for so long. The carbs has made a real difference in energy levels. From now on I will not follow conventional diets, but I will listen to my body and make small adjustments. Thanks for the posts DJ, the information is great and formed a base for a whole new field of study for me. I make innovative plans with protein and I know good things are coming!!
This morning I looked at a pic of me a year ago and could not believe the difference.

good stuff John! keep at it!

Dj - heya bro. So I go for opp on thursday, then off for 6 weeks the easing into it for another 6 weeks then I start cycle again. 15 june. So I would have been off for 6 months. So I want to get bf% downwhen I ease into it after tghe first 6 weeks. Then hammer the cardio and drasticaly reduce bf just before cycle. This is the correct process right. So I got a pt to take my bf% and its 23%. Milky says that's impossible that I am that high. I have basicaly maintyained where I was at when I fineshed diet eith you. So I would like the correct formula for doing bf %. This is what pt got my mesurment. Tricep 6 mm. Bicep 3.5mm. Supra illiac 17mmm
Subscapula 16mm. calf 23 mm. So this equates to 23 $ is this right ? My height is 1.79m. Weight 85.7 kg and age is 30 yrs. When I started with you I was 19 %. I wany to come down to 5 % bro before cycle. Would this suffice or is it compleatly unrealistic. Remember I would be doing only light weights and fasted cardio mornings for 40 min and 30min cardio after earlyevening weights. This would be after initial 6 week break when I am easing into gym again for 6 weeks.

1) What is my correct bf %?
2) What is the correct method for bf% calculation ?
3) Is it plauseable to get bf% down to 5% in 6 weeks ?
4) Doc says I should take at least 4 weeks off compleatly. So bettween 4 th 6 weekss actually. Do you think I could train seated calves and forarms in tis period.
Like would it place that much stress on core which is what I am avoiding. The operation is a umbilical hernia that I got as a result of heavy lifting.
5) If not then what exersize cam I do that places as little stress as possible. Or none at all on core. Baisicaly I got small. a tear in my
Diaphragm and intestins are squeasing throught that, that's what tha little bollie is in the pic I sent u.

Thank you

www.exrx.net/Calculators/BodyComp.html

3.) not a chance bro.
4.) listen to your doctor!
5.) listen to your doctor!

1) ?
2) ?

please ?

Click on the link and work it out yourself bro.

Soz didn't see that one.

DJ you legend!! Fuck, thank you.

my mate SuThy sent me this article and in a week im feeling amazing.


Im 18, male, 78kg, 181cm, train 5-6 times a week

so BMR = 66 + (13.7 x 78) + (5 x 181) - (6.8 x 18) (harris benedict formula)

= 1917.2 x 1.55 (daily multiplier for my activity level)

= 2971.66 x 10% (adding 10% for a lean bulk)

= 3268.826 cal/day

*** I made this diet by myself FUCKING DEDICATION when i should be grafting for uni*** (first time iv made a calorie orientated diet)

SOME NUMBERS MAY BE A LITTLE OFF so can i please have some help correcting


DIET - TRAINING DAYS (±3200cal)

(MEAL 1) MORNING
- 300g cooked oats - just over 3/4 cup of dry oats (120g, 250cal) [300cal/1 cup dry oats]
- 5 eggs scrambled (3 normal, 2 egg white) (149g, 183cal)
- Mince ( 110 grams , 283cal )
[716]

(MEAL 2) SNACK
- Protein shake (113 cal)
- Peanut butter (1 table spoon) (15g, 140cal)
[253]

(MEAL 3) LUNCH
- 2 chicken breasts (220g, 300cal)
- 15-20 almonds (20 = 25g, 150cal)
OR
- 171g steak (300cal)
- 15-20 almonds (20 = 25g, 150cal)
[450]

(MEAL 4)
- 234g of steak (450cal) [150g mince (428cal)] & veggies [500cal]
OR
- 250g of chicken (410cal)
- 1tbl of olive oil 10-13g (90 cal) [500cal]
OR
- 1 tin of tuna (106.4cal)
- 20 almonds (150cal)
- 0.25 cup cottage cheese (58cal)
- 120 grams of brown rice (134cal)
- 1tbl of olive oil 10-13g (90 cal) [535.4cal]

(MEAL 5) PRE-WORKOUT
- 300g cooked oats (250cal)
- 30g rasins (47cal)
- Pre-workout supplement if you have.
[300]

STRAIGHT AFTER GYM
- Protein shake (113 cal )
- Glucose (40g , 160cal)
[273]

(MEAL 6) POST-WORKOUT MEAL (EXACTLY AN HOUR AFTER GYM)
- 2 Chicken breasts (220g, 300cal)
- 120 grams of brown rice (134cal)
[434]
OR
- 1 tin of tuna (106.4cal) have to add to this...
- 120 grams of brown rice (134cal)

(MEAL7) SNACK ( JUST BEFORE BED)
- Protein shake ( 113 cal)
- Peanut butter (1 tablespoon) (15g, 140 calories)
[253]

once again i cant tell you how much i appreciate it DJ, life changing, literally. x

Hey guys!

Don't wanna open a new thread for a quick question.

I wanna do keto for a few weeks. Please critique my approach so that I know what I'm doing is right. I'm going on 2000 calories a day (although I can cut on 2200, but at least I'm not at a 1000 calorie deficit, only 700)

Protein: 182g
Carbs:(5%) 21g
Fats: 111g

150g chicken fillet
200g lean mince
2 whole eggs
150g mixed veg
45ml olive oil
50g macadamia nuts
80g whey isolate

Fasted workouts with BCAA 5g pre and 5g post!

After two weeks, 200g carbs that day, then 200g weekly on one day! The day that I eat the carbs, can it be from several meals or should it be one?

Thanks peeps!

howzit dude, have it in one sitting once a week

Hey guys!

Quick question - When buying a certain type of food and trying to track the calories without using nutritiondata.com, I used to just count macros, multiply whatever and got a figure. Then tonight realized for the first time maybe it's better to look at the energy per let's say 100g in kilojoules, then converting the kilojoules to calories for a more accurate measurement!

Example:

100g Rhodes Baked Beans in tomato sauce (the label says this):

per 100g:

Energy: 290 KJ
Protein: 5.1
Carbs: 9
fat: 0.3

So instead of saying ((5.1 + 9) x 4)) + (0.3 x9) = 59.1 Calories

You just convert the 290 KJ to calories, which would be 69.2 calories

Am I correct?

I do it the other way, lets say you got to eat 150g of carbs a day, then you - the total every time you eat somting.

But normaly i make a whol days of food and its all ready counted, makes it easyer not to cheat.