May 19, 2011 thought i'd put this out here.. this is my sticky for diet critique.. if you want diet advice, please read through everything and then post up your proposed diet.. 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 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 example: (btw these macros are not correct, just an 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... This is my PERSONAL bulking diet, its customized for my needs.. use it as motivation and reference, but do not follow it to the T because we'll customize one for you... meal1 cal/fat/carb/pro 3 xl whole eggs 249/17.3/1.3/21.9 8 egg whites 137/0.4/1.9/28.8 1 cup oats 311/5.1/54.3/13 meal2 cal/fat/carb/pro 8oz chicken breast w/o skin 209/4.5/0/39.4 2 medium sweet potatos 230/0.4/53.5/4.1 1/2 tablespoon olive oil 60/6.8/0/0 meal3 cal/fat/carb/pro 8oz turkey breast 370/18.80/49 7oz yams 234/0.3/55.3/3.0 1 tablespoon olive oil 119/13.5/0/0 meal4 cal/fat/carb/pro 8oz salmon 331/13.4/0/491 1 cup red kidney beans 330/14.9/36.9/14 pwo cal/fat/carb/pro whey shake 258/2/0/0/60 2 cup blueberries 165/1/42/2.1 meal 5 cal/fat/carb/pro 8oz chicken breast w/o skin 209/4.5/0/39.4 1 tablespoon olive oil 119/13.5/0/0 meal 6 cal/fat/carb/pro 8oz london broil 347/14.1/0/51.7 1 whole avocado 277/25.4/14.8/3.5 Daily totals Calories: 4140 Fat: 157 Carbs: 320 Protien: 379 DONT FORGET UR VEGGIES GUYS.. I AT LEAST HAVE TWO SALADS WITH THIS BULK.. This is my sample cutting diet.. again, the calories are a bit higher because im a bigger guy.. make sure to have one customized for you.... meal1 cal/fat/carb/pro 8 large egg whites 137/0.4/1.9/28.7 2 large whole eggs 167/12.2/1.3/12.3 1 cup oats 311/5.1/54.3/13 meal2 cal/fat/carb/pro 6oz chicken breast w/o skin 177/3.8/0/33.2 1/2 tablespoon olive oil 60/6.8/0/0 1 oz (about 22 pieces) almonds 172/15.6/5/6 meal3 cal/fat/carb/pro 6oz chicken breast w/o skin 177/3.8/0/33.2 1 1/2 medium sweet potato 172/0.3/40.1/3.1 pwo cal/fat/carb/pro whey shake 258/2/0/60 1 white bagel 270/1.7/53/10.5 meal4 cal/fat/carb/pro 8oz turkey breast 379/18.8/0/49 meal5 cal/fat/carb/pro 8oz salmon 331/13.4/0/49 meal6 cal/fat/carb/pro 6oz london broil 260/10.6/0/38.8 1/2 avocado 138/12.7/7.4/1.7 also, 3 servings of veggies daily.. the greener they are the better it is... i usually do 2 cups of brocolli.. but its your disgretion Daily Totals Calories: 3008 Fat: 107.4 Carbs: 163 Protien: 278.6 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..