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Dieting / Supplement Discussion You eat like a pig. You'll never be a champion if you stuff yourself with that slop. Get in here.

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Old 09-07-2009, 09:09 AM   #11
Hova_8118
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I agree, but can you help me adjust it accordingly or give me ideas that I can change, so I won't be doing this?
Go to fitday.com

Measure your BMR.

Add in any physical activities that you do to your BMR.

Tweak a diet to meat that caloric number.

Add 500 calories to bulk or subtract 500 calories to cut.

Shoot for macronutrients of your caloric goal of 40/40/20 pro/carbs/fat

Do that for a couple of weeks. If you like your results, keep it, if you feel like tweaking it to add calories do it, but stick with the 40/40/20

Do not be afraid of fat. Healthy fats are very calorie dense and will help with your hunger.

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Old 09-07-2009, 09:33 AM   #12
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It says I burn 3,103 calories because I put seated, with some movement and I haven't done anything today, so with my height and weight, that's what it's automatically at. And it says my BMI is 21.87, which is under Healthy Weight. There's little information I put on there, so I'm not entirely sure how accurate that is right now thus far, but that's what it's all at. Where can I measure my BMR?

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Old 09-07-2009, 09:50 AM   #13
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So I did a food log for the diet I currently eat, but without the salad, because it was too much stuff to think of for amount. So the estimates are around;

1,286 calories
31.7 g of fat
154.1 g of carbs
99.5 g of protein

But I'm assuming the protein from the half chicken in the salad would make that a good bit higher. And I put 1 medium breast (yield after cooking, bone and skin removed,) which I'm not sure is the best choice for what I actually have or not. But there's some info on it.

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Old 09-07-2009, 09:58 AM   #14
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My daily consuption for comparison:
Cup each of of frozen berries, mixed fruit, and spinach
4 eggs
1.5+lbs dead animal (any animal... pick a couple)
cup of oats (THE key to gaining weight)
2-4 cups cruciferous vegetables
2 quarts milk
1 cup mixed nuts (1000 Calories right there)
2-3 servings protein powder

I say start with that and start dialing it back if need be.

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Old 09-07-2009, 10:13 AM   #15
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Quote:
Originally Posted by RyanMMA09 View Post
So I did a food log for the diet I currently eat, but without the salad, because it was too much stuff to think of for amount. So the estimates are around;

1,286 calories
31.7 g of fat
154.1 g of carbs
99.5 g of protein

But I'm assuming the protein from the half chicken in the salad would make that a good bit higher. And I put 1 medium breast (yield after cooking, bone and skin removed,) which I'm not sure is the best choice for what I actually have or not. But there's some info on it.
BMI is worthless with anything in regard to an athlete. My BMI will show me as severe obese, yet I am at 8% bodyfat.

Anyhow, you need at least 3100cals for maintence according to your BMR you pulled. If you eat 1300cals you are in an 1800cal deficit, which is extreme for any person regardless of size/weight. Keep in mind this doesn't include cals burned from weightlifting, grappling, etc. You really need to up your eating habits, if you have a tough time actually consuming the additional whole food you may want consider a gainer product. CytoSport makes a great one.

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Old 09-07-2009, 11:05 AM   #16
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Originally Posted by Hova_8118 View Post
Go to fitday.com

Measure your BMR.

Add in any physical activities that you do to your BMR.

Tweak a diet to meat that caloric number.

Add 500 calories to bulk or subtract 500 calories to cut.

Shoot for macronutrients of your caloric goal of 40/40/20 pro/carbs/fat

Do that for a couple of weeks. If you like your results, keep it, if you feel like tweaking it to add calories do it, but stick with the 40/40/20

Do not be afraid of fat. Healthy fats are very calorie dense and will help with your hunger.
How do you find your bmr on that site? I signed up and can't find it.

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Old 09-07-2009, 11:05 AM   #17
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I was thinking of adding fruit throughout the day, taking the 1/2 chicken breast out of the salad and eating the salad, along with a whole chicken breast on the side. I kind of like his idea of wheat bread with olive oil though, possibly once a day? It couldn't hurt my energy levels? Wheat pasta wouldn't be a bad idea two days a week either. And maybe a cup of nuts. So here's the idea. And also, Saturday is my cheat day, so I put wheat pasta on that day and I might replace it with something else if my family wants to go out to eat or something.

When I wake up ;
Oatmeal
Green tea
Protein powder (w/Milk on Mondays and Fridays)
Hard boiled eggs

Sometime at the school ;
Banana and pineapple

Whenever I get home ;
Salad
Green tea
Grilled chicken breast

Between then and dinner ;
Orange
Green tea
Whole wheat bread (w/Olive oil)

Dinner in the afternoon ;
Monday - Grilled salmon, green tea, broccoli
Tuesday - Wheat pasta, green tea, spinach
Wednesday - Filet mignon, green tea, sweet potato (w/Brown sugar)
Thursday - Grilled Chicken Breast, green tea, asparagus
Friday - Grilled Salmon, green tea, broccoli
Saturday - Wheat pasta (Or cheat meal,) green tea, spinach
Sunday - Grilled Chicken Breast, green tea, asparagus

Before I go to bed ;
Cashews (w/No salt)
Protein powder (w/Milk on Mondays and Fridays)

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Old 09-07-2009, 12:50 PM   #18
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Quote:
Originally Posted by RyanMMA09 View Post
I was thinking of adding fruit throughout the day, taking the 1/2 chicken breast out of the salad and eating the salad, along with a whole chicken breast on the side. I kind of like his idea of wheat bread with olive oil though, possibly once a day? It couldn't hurt my energy levels? Wheat pasta wouldn't be a bad idea two days a week either. And maybe a cup of nuts. So here's the idea. And also, Saturday is my cheat day, so I put wheat pasta on that day and I might replace it with something else if my family wants to go out to eat or something.

When I wake up ;
Oatmeal
Green tea
Protein powder (w/Milk on Mondays and Fridays)
Hard boiled eggs

Sometime at the school ;
Banana and pineapple

Whenever I get home ;
Salad
Green tea
Grilled chicken breast

Between then and dinner ;
Orange
Green tea
Whole wheat bread (w/Olive oil)

Dinner in the afternoon ;
Monday - Grilled salmon, green tea, broccoli
Tuesday - Wheat pasta, green tea, spinach
Wednesday - Filet mignon, green tea, sweet potato (w/Brown sugar)
Thursday - Grilled Chicken Breast, green tea, asparagus
Friday - Grilled Salmon, green tea, broccoli
Saturday - Wheat pasta (Or cheat meal,) green tea, spinach
Sunday - Grilled Chicken Breast, green tea, asparagus

Before I go to bed ;
Cashews (w/No salt)
Protein powder (w/Milk on Mondays and Fridays)

Seriously, where is the fat in your diet, other than some of your meat choices at night?

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Old 09-07-2009, 12:51 PM   #19
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Originally Posted by RyanMMA09 View Post
That's fine, I will. I'm assuming he's a genetic freak that can eat just about anything within reason and still be in that kind of shape?
yeah thats pretty much it. and he trains like a maniac. Put those together and ppl start asking what he eats, but thats the wrong question.

Follow a diet which consists mainly of meats, fruits and vegetables, and you will be off to a good start.

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Old 09-07-2009, 01:15 PM   #20
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Seriously, where is the fat in your diet, other than some of your meat choices at night?
Anything with fat that I could take out to school and eat in the mornings? I'm not sure what's higher in fat other than steaks and other meats.

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