Any Dieticians here?

[biteme]

I have never really cut, I've always bulked..

someone make me a diet for cutting and I'll pay in karma as I'm too busy / lazy to do it on my own


I'm 6'5 about 265.. i want to lean down to about 255ish, mostly lose my belly fat

I'm sitting on about 13% bf and want to get down to 10ish

Will donate LOTS of karma for a good one that has foods I enjoy.. I am really busy during days so I can't do the 6 meals a day crap

I get could that degree with my eyes closed. And I venture to say that I probably know more about nutrition than many of them. It's like when I took the test for AFAA and scored higher than people with a degree in kinesiology.

 

[Raptorex]

starvation diet fatty

 

[biteme]

meal 1rotein pancakes,

meal 2: pound of fish,

meal 3: pound of turkey burgers

meal 4: pound of lean beef burgers

meal 5: pound of lean chicken breast

before bed: 2 scoop ANPB and buncho caesin,

adjust carbs as needed, thank me later

I'd be fat as fuck if I ate that much. And I don't buy into the protein saturation theory. Most of that just gets burned or turns to fat if it doesn't.

 

[Faizakafez]

I have around 5g of fat in my postworkout meal.

shit me too well i have 3...

i think java is 24 hour nutrition advocate like myself..

i.e those stupid myths that the body stops working after x oclock!

 

[heatherrae]

I have never really cut, I've always bulked..

someone make me a diet for cutting and I'll pay in karma as I'm too busy / lazy to do it on my own


I'm 6'5 about 265.. i want to lean down to about 255ish, mostly lose my belly fat

I'm sitting on about 13% bf and want to get down to 10ish

Will donate LOTS of karma for a good one that has foods I enjoy.. I am really busy during days so I can't do the 6 meals a day crap

Morning: Fruity loops and whole milk!
Meal 2: Brownie and ice cream and hot fudge and a chili cheese dog with fries.
Meal 3: Pizza sub from penn station with fries. Oh yeah, and a diet coke.
Meal 4: oatmeal raisin cookies!
Meal 5: linguini alfredo, bread, bread, wine, wine
Meal 6: a defibrillator and a trip the the hospital

 

[Tatyana]

Carbs first meal of the day, an hour brfore your workout, during and after. It's not complex

Here is an example.

Meal 1: Oatbran hot cereal(1/3 cup dry) 1 C Blueberries, Milk isolate shake
Meal 2: 6 oz round steak
Meal 3: Protein shake with 3 fish oil capsules
Workout: 20g BCAA mixed with 40g dextrose
Meal 4: Kraft mac(w/out butter) +Cheese with tuna and protein pudding for dessert
Meal 5: Protein shake 3 fish oil capsules and two tablespoons ground flaxseed
Meal 6: as above

The goal is to consume around 1g CHO per pound, not counting the workout shake.

Yes timing of carbs is important, but there is not enough real food here.

It is possible to be your own dietician, the calculations are really quite simple, it is easy to work out.

The difficult part is that to really be aware of the reality of what you are eating, you have to WEIGH everything and figure out the macronutrient ratios depending on your goals.

I am always resistant to doing this every year when I am working out my diet, some things stay the same, as my weight is not that different.

The other issue is bodyfat %. How did you measure it?

Guesstimations are not that great, and when cutting, I think tracking your bodyfat is important.

To calculate your BMR (basal metabolic rate) based on lean body weight (Katch-McArdle Formula)-two reknown physiologists

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

To gain weight, add 10-20% to your total daily calorie requirements.

This can be elaborated on by actually adding in calories burned from work, training......................

 

[heatherrae]

I think tatyana knows what she is talking about. That sounds way more effective than my frooty loop diet.

 

[Raptorex]

WRONG!!! ^^^ Smarty Pants

Here is the scientific standard Harris Benedict equation


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

 

[Tatyana]

265 lbs = 120.5 kg

13% bodyfat (if that is accurate)

120.5 kg x 0.13 = 15.7 kg of fat

Lean body weight

120.5 kg total weight - 15.7 kg of fat = 104.8 kg of lean tissue

Basal metabolic rate calculation

BMR = 370 + (21.6 x 104.8 kg of lean tissue)

BMR = 2633.7 kcals/day

Lifting five times a week your energy expenditure is moderate

BMR x activity level calculation

2633.7 kcal/day x 1.55 = 4082.2 kcal/day for maintainance

To lose weight subtract 20% of the calories

4082.2 kcals x 0.2 = 816.4 kcals

3265.8 kcals/day to cut

Divided into 6 meals

544.3 kcals per meal

Now depending on your macronutrient ratios, you can work out exactly how many grams of protein, carbs and fat you would like in each meal

1 g protein = 4 kcal

1 g carb = 4 kcal

1 g fat = 9 kcal

I like my 50% protein, 30% carbs and 20 % protein for most of my meals, I switch to 50% protein, 30% fat and 20% carbs at night meals

THEN comes the part no one wants to do which is work out what you need to eat, breakfast is easiest for most, my brekkie has stayed more or less the same for three year on my comp diet.

There is no difference off season with the foods I eat, just eat slightly more (and if I am bad with too many cheat meals, just makes dieting SO much harder)

I need about 300 kcals per meal, this is what I did to work out my breakfast, I have it in a word document, some stuff in excel, so I keep records so I know what works and what doesn't, if I am not losing fat, either do a re-feed or drop calories again slightly.


FOOD Kcals Carb Protein FAT
Oats 35 g 137 23 6 2.1
Protein 25 g 98 1.7 18.9 2.1
235 24.7 24.9 4.2

Oats 35 g 137 23 6 2.1
Protein 30 g 117.6 3 22.7 2.5
254.6 26 28.7 4.6

Oats 35 g 137 23 6 2.1
Protein 35 g 137.2 2.3 26.4 2.9
274.2 25.3 32.4 5

Oats 35 g 137 23 6 2.1
Protein 40 g 156.8 2.6 30.2 3.4
293.8 25.6 36.2 5.5

 

[Tatyana]

WRONG!!! ^^^ Smarty Pants

Here is the scientific standard Harris Benedict equation


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Yes I have that formula as well, however, as people who train usually do not fit into the status quo, and are often more concerned with body fat percentages, I prefer to use the Katch-McArdle formula. I have it in the metric form though . Katch-McArdle is much simpler calculation.

I know I don't fit the height and weight charts, do you?

Have you done your BMI (body mass index) recently?

You can use either, I do have some more information on these.

I am a smarty pants, I am currently completing my (jedi) Master's degree in clinical biochemistry, I have a degree in biology, a degree in biomedical sciences, and I am also currently working on a psychology degree.

I am thinking about doing a master's in sports psychology, or something else in nutrition.

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