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need a good diet!!!

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  • need a good diet!!!

    Hello all! I need a good diet with high protein!! I dont care for fish at all. Im doing protein shakes three a day. Protein bars for breakfast.

  • #2
    Maybe some chicken??? Eggs??? Lean beef/pork?????

    Sounds like you're relying far too heavily on protein supplements. The more of your calories/macros you can get from chewed food the better. Use your shakes, bars, and so forth for filler when you simply can't get the food in. Using shakes and bars as a primary protein source is not good, IMHO.

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    • #3
      Thanks man, i have been eating chicken twice a day.

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      • #4
        Are you monitoring the amount of protein intake? Have you perform a TDEE (total daily energy expenditure) calculation for your caloric needs? If not I would suggest that as a very good starting platform. Just my $0.02

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        • #5
          No I haven't. Thanks man.

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          • #6
            There is a quick way to figure your TDEE. It is something like weight x 15. I hope someone knows that little formula. You'll need to cut back on the shakes and use them only when you cant eat (as stated by odinsotherson). TDEE is how many calories you need to maintain your current weight. So if your maintenance is 3000, for instance, to lose weight you would eat 500 less calories a day at most(2500 calories). You can ease into it and cut 300 or so and still lose, but lose slower. Once your TDEE is figured, I would suggest your macros(protien, carbs, and fats) be split something like 40/40/20 or 50/30/20, each number representing the percent of daily calories. Pro/carb/fat. This will give you an idea and you can adjust as needed.
            There is a sticky to show you basic BBing foods. Chicken, beef, eggs, fish, beans, greens, lamb, pork, etc.

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            • #7
              Use a hand held BMI analyzer at the gym to find your Body fat %. Than follow this. Ill use an example of a 200lb guy at 10% bf

              200x.10=20 (weight x BF% = surplus bodyfat)
              200-20=180 (weight - surplus = LBM-lean body mass)
              180x15=2700 (LBM x suggested cal per lb = TDEE- total daily energy expenditure)
              2700+/-???=??? (TDEE plus (for growth) or minus (for leaning up) = total calories for goal)

              Lets say this guy wanted to grow.. how far he cares about going offseason (putting on surplus weight) will depict the Caloric increase he's willing to have. Lets say 500.

              2700+500=3200 (TDEE+500cals= caloric intake for growth)

              Proteins are 4 calories per gram
              Carbs are 4 calories per gram
              Fats are 9 calories per gram

              A pretty standard split is 40/40/20... This means 40% is protein 40% is carbs and 20% is fats.

              3200x.4=1280 (growth cals x 40%= 1280 calories of diet will be protein and 1280 will be carbs)
              3200x.2=640 (growth cals x 20%= 640 calories of diet will fats)

              So you have
              3200 calories
              1280 cals from protein
              1280 cals from carbs
              640 cals from fats

              Now you divide the cals by they're respective cal/g
              1280/4=320 -- 320 grams of protein
              1280/4=320 -- 320 grams of carbohydrates
              640/9=71 -- 71 grams of fats

              Use the My fitness pal app on a smartphone to calculate your calories based on your foods you eat. Or use a pen and paper.

              Cheers

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              • #8
                Did I really write all that for nothing'? I swear if he doesn't come back I will flip

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                • #9
                  Originally posted by Mini-G View Post
                  Did I really write all that for nothing'? I swear if he doesn't come back I will flip
                  Lol. He will be back. He has to be careful on timing when he gets on here.

                  Comment


                  • #10
                    Originally posted by warmouth View Post
                    Lol. He will be back. He has to be careful on timing when he gets on here.
                    I don't understand. What? Lol

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                    • #11
                      Thanks alot!! Im still in the learning stages of all of this.

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                      • #12
                        Originally posted by fins247 View Post
                        Thanks alot!! Im still in the learning stages of all of this.
                        no problem. Just follow that diet protocol. Also check out in the diet forum there is a sticky there of all food and its nutritional info

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                        • #13
                          And make sure your diet gets in check as well as exercise. Then talk about steroids.

                          Comment


                          • #14
                            Originally posted by Frasier
                            Take a line of natural and organic protein foods for the better muscular health and weight management.
                            You should prefer to raw eggs, milk, yogurt, meat, chicken, nuts, fish, green beans, and green vegetables for the high protein foods line.
                            Agreed.

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                            • #15
                              i still dont know why everyone uses the long version of math for this, lol but oh well still works


                              200x.9 = 180
                              180x15=

                              Originally posted by Mini-G View Post
                              Use a hand held BMI analyzer at the gym to find your Body fat %. Than follow this. Ill use an example of a 200lb guy at 10% bf

                              200x.10=20 (weight x BF% = surplus bodyfat)
                              200-20=180 (weight - surplus = LBM-lean body mass)
                              180x15=2700 (LBM x suggested cal per lb = TDEE- total daily energy expenditure)
                              2700+/-???=??? (TDEE plus (for growth) or minus (for leaning up) = total calories for goal)


                              Lets say this guy wanted to grow.. how far he cares about going offseason (putting on surplus weight) will depict the Caloric increase he's willing to have. Lets say 500.

                              2700+500=3200 (TDEE+500cals= caloric intake for growth)

                              Proteins are 4 calories per gram
                              Carbs are 4 calories per gram
                              Fats are 9 calories per gram

                              A pretty standard split is 40/40/20... This means 40% is protein 40% is carbs and 20% is fats.

                              3200x.4=1280 (growth cals x 40%= 1280 calories of diet will be protein and 1280 will be carbs)
                              3200x.2=640 (growth cals x 20%= 640 calories of diet will fats)

                              So you have
                              3200 calories
                              1280 cals from protein
                              1280 cals from carbs
                              640 cals from fats

                              Now you divide the cals by they're respective cal/g
                              1280/4=320 -- 320 grams of protein
                              1280/4=320 -- 320 grams of carbohydrates
                              640/9=71 -- 71 grams of fats

                              Use the My fitness pal app on a smartphone to calculate your calories based on your foods you eat. Or use a pen and paper.

                              Cheers

                              Comment

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