Help me with diet!

[ICPERFECT]

Ok, I just moved to NYC, got me into a 24 hr gym here. I am 26, around 195-200 lbs, 25-27% body fat. I am looking to get my ass down to 8-10% by years end. I am actually going to follow New Rules To Lifting if anyones heard of it.

My diet currently:

Breakfast:
2 Whole Eggs / 3 Egg Whites
2 Slices Whole Grain Toasted
Slice of Avocado blended with eggs
- Animal Pak Vitamin
- 2000 mg of CLA
- 1 Green Tea Tab
- 900 mg of Fish Oil

Snack:
- Whole Apple
- Almonds

Lunch:
- 2 Slices Whole Grain Toasted
- 2 Cans Of tuna
- 2000 mg CLA

Pre-Workout Drink
- Vasocharge and Xtend

During Workout
- Xtend

Pre-Workout Shake
- ON Whey 2 scoops / pb / banana (sometimes)

Post Workout Shake
- On Whey 2 scoops / Grapefruit Juice
- 2000 mg CLA

Dinner
- Chicken Breast
- Sweet Potato
- Broc (need to add more veggies)

Before Bed
- Casein 2 scoops / pb

I'd like to get 20 lbs of muscle on my body by year end. So those are my goals. Drop 15-16% body fat and gain 20 lbs of muscle on my body by years end. NROL program seems like it could work.

 

[ICPERFECT]

Any any other supplements or food you all may suggest will be considered. Thank you all! Love this board!

 

[SouthernLord]

Ok, I just moved to NYC, got me into a 24 hr gym here. I am 26, around 195-200 lbs, 25-27% body fat. I am looking to get my ass down to 8-10% by years end. I am actually going to follow New Rules To Lifting if anyones heard of it.

My diet currently:

Breakfast:
2 Whole Eggs / 3 Egg Whites
2 Slices Whole Grain Toasted
Slice of Avocado blended with eggs
- Animal Pak Vitamin
- 2000 mg of CLA
- 1 Green Tea Tab
- 900 mg of Fish Oil

Not too bad here. You should probably have some more protein though. Maybe a scoop of whey as soon as you get up. I would swap the toast for old fashioned oats.

Snack:
- Whole Apple
- Almonds

Need a complete source of protein here. Maybe a whey shake. I love apples and walnuts.

Lunch:
- 2 Slices Whole Grain Toasted
- 2 Cans Of tuna
- 2000 mg CLA

Drop the bread and add some green fibrous veggies

Pre-Workout Drink
- Vasocharge and Xtend

During Workout
- Xtend

Pre-Workout Shake
- ON Whey 2 scoops / pb / banana (sometimes)

Post Workout Shake
- On Whey 2 scoops / Grapefruit Juice
- 2000 mg CLA

Drop the CLA here. CLA is a fat and it will hinder nutrient absorption and glycogen replenishment

Dinner
- Chicken Breast
- Sweet Potato
- Broc (need to add more veggies)

Maybe drop the potato and double up on the veggies. Add some more almonds or fish oil here

Before Bed
- Casein 2 scoops / pb
This is good

I'd like to get 20 lbs of muscle on my body by year end. So those are my goals. Drop 15-16% body fat and gain 20 lbs of muscle on my body by years end. NROL program seems like it could work.

You have some lofty goals, but it is up to you if you reach or surpass these. My suggestions are in red.

*edit to add*

You need to figure out you daily caloric requirements. Use this formula.

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yrs)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in yrs)

The BMR is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your BMR multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your Total Daily Energy Expenditure or TDEE, use the Activity Factors listed below for calculations:

Activity Factor
BMR x 1.2 (little to no exercise, desk job)
BMR x 1.375 (gym 1-3 days/wk)
BMR x 1.55 (gym 3-5 days/wk)
BMR x 1.725 (gym 6-7 days/wek)
BMR x 1.9 (gym 7 days/wk; twice daily; extreme training)

So now we have your BMR X Activity Factor = TDEE

 

[SouthernLord]

Any any other supplements or food you all may suggest will be considered. Thank you all! Love this board!

Fish Oil!!!!!

Don't buy the cheap shit either. I prefer Carlson's Finest Lemon flavored oil. It is not cheap, but very high quality.

Eat your FIBER!!!!

Fiber is often over looked in most BBers diet. You need your fiber. It will make you feel full while dieting and keep you going to the shitter.

Drink water and green tea!!!!

You should be drinking at least one gallon of water a day. Green tea has been shown in study after study to increase your resting metabolic rate and fat oxidation.

Carry a gallon jug filled with water so you get it all in daily. I add two or three decaff lemon green tea bags to my jug every day. This ensures I get my water and green tea and it tastes good too.

Good luck to you.

 

[Thandie]

you have some lofty goals, but it is up to you if you reach or surpass these. My suggestions are in red.

*edit to add*

you need to figure out you daily caloric requirements. Use this formula.

Men: Bmr = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in yrs)
women: Bmr = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in yrs)

the bmr is the number of calories your body burns in a given day (unless you are overweight or extremely muscular).

Your bmr multiplied by your activity factor should give you a good estimate for how many calories daily your body will need, this number is called your total daily energy expenditure or tdee, use the activity factors listed below for calculations:

Activity factor
bmr x 1.2 (little to no exercise, desk job)
bmr x 1.375 (gym 1-3 days/wk)
bmr x 1.55 (gym 3-5 days/wk)
bmr x 1.725 (gym 6-7 days/wek)
bmr x 1.9 (gym 7 days/wk; twice daily; extreme training)

so now we have your bmr x activity factor = tdee

+1

 

[ICPERFECT]

Breakfast this morning almost killed me lol -- took me 30-35 mins to get it all in but here it goes:

1 Whole Grapefruit -- I blend the shit out of it in my Magic Bullet and as I down it I keep saying to myself "this is the tastiest crap I've ever drank as I hold my breath:.
3 Egg Whites
2 Whole Eggs (6g of Prot. each)
1 Scoop of ON Whey (24g Prot.)
1/4 Avocado
1 Cup of Oats (mixed in with eggs and water, nasty stuff)
2 CLA (2000 mg)
2 Fish oil (1800 mg)
1 Green Tea tab (500mg)
1 Animal Pak -- I gag'd on the first pak had to replace it with another lol

Anyways I think that was it for this morning. Any thoughts on that or advice on how to get it down easier/faster? Part of me just wants to eat the eggs raw, not sure if that's they healthiest -- I think I could do that with Eggology?

 

[Thandie]

Breakfast this morning almost killed me lol -- took me 30-35 mins to get it all in but here it goes:

1 Whole Grapefruit -- I blend the shit out of it in my Magic Bullet and as I down it I keep saying to myself "this is the tastiest crap I've ever drank as I hold my breath:.
3 Egg Whites
2 Whole Eggs (6g of Prot. each)
1 Scoop of ON Whey (24g Prot.)
1/4 Avocado
1 Cup of Oats (mixed in with eggs and water, nasty stuff)
2 CLA (2000 mg)
2 Fish oil (1800 mg)
1 Green Tea tab (500mg)
1 Animal Pak -- I gag'd on the first pak had to replace it with another lol

Anyways I think that was it for this morning. Any thoughts on that or advice on how to get it down easier/faster? Part of me just wants to eat the eggs raw, not sure if that's they healthiest -- I think I could do that with Eggology?

My advise is to get rid of the grapefruit. Too many calories in one sitting. Another thing I follow, if I don't enjoy it something, I find something else I will. If you're gagging with animal pack, then try something else as valuable.

 

[ICPERFECT]

Would you just add it later in the day? Can I get another opinion? It's not that I don't enjoy it -- I dont think anyone enjoys downing the animal pak, but its something I'm committed to do. Thank you!!

 

[ICPERFECT]

bump anyone?

 

[ICPERFECT]

Ok so I'm calculating my intake via fitday.

Breakfast
I cut my oats in half to 1/2 cup.
I skipped eggs today and replaced it with two scoops of whey.
I had a slice of avocado (1/4).
A cup of Grapefruit juice.

Total Cals: 526
Fat: 5.5 (this does not include 1800 mg of fish oil and 2000 mg of CLA)
Carbs: 54.9
Protein: 66.2


I'll prob stick to eggs again but damn that can get expensive son! In about 30 mins I'm going to have me a
grapefruit, 3 tb spoons almonds and a scoops of ON Whey.

Which will give me for the 2 meals of my day

918 Cals, 21.2 Fats, 84 Carb and 103.8 Protein -- I'm looking at a total of Fat 20%, Carbs 35% and protein 44%.

Any thoughts?