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  1. #51
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    Hey doug,
    I'm currently trying to make ameal plan for myself for the first time
    I've used the calculator and i have found out i need to eat 1,797 calories per day. Was wondering how I should tweak this if I wanted to lose fat but gain muscle

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    Quote Originally Posted by Steve1430 View Post
    Hey doug,
    I'm currently trying to make ameal plan for myself for the first time
    I've used the calculator and i have found out i need to eat 1,797 calories per day. Was wondering how I should tweak this if I wanted to lose fat but gain muscle
    1797 seems low, what stats did you enter into the calculator?
    Did you include the amount of days you trained?

    Once you know your daily maintenance calorie requirement, then you cut -500 from the total, which would create a 3500 calorie defict per week. If you further created a calorie deficit by performing cardio during the week that would also expend extra calories.
    Doug

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    Doug,
    I have read alot of the articles you have suggested and have determined a few things.. my body fat % seems to be about 30. I've previously posted that I would like to lose some weight (5-10 lbs) and also build some muscle (or the dreaded word "tone").. therefore my overall pounds lost is flexible because I know I may gain from the muscle. My biggest problem is developing a good meal plan for the week. From another article, I've calculated I need 1943 calories a day.. which I decreased by 500 for weight loss, making it 1443. I then continued to do calculations and found I need..

    432 calories from protein =108 grams of protein =18 grams of protein per meal
    722 calories from carbs =181 grams of carbs =30 grams of carbs per meal
    289 from fats =32 grams of fat =5 grams of fat per meal

    I've also made some calculations of how man ounces of different proteins and carbs I could eat throughout the day, but could still use some help. Could anyone offer me some possible suggestions of how to spread this out throughout the day? Maybe an example of one or two days of my 6 meals.

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    hey Doug,

    im a 300lb dude whos is trying to cut up i used the bmr calculator and it lead me to consuming 4 236 calories do you think thats alot of calories for me to consume in one day again im trying to maintain weight and cut what do you suggest or are you needing anymore info? thanks

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by scgirl23 View Post
    Doug,
    I have read alot of the articles you have suggested and have determined a few things.. my body fat % seems to be about 30. I've previously posted that I would like to lose some weight (5-10 lbs) and also build some muscle (or the dreaded word "tone").. therefore my overall pounds lost is flexible because I know I may gain from the muscle. My biggest problem is developing a good meal plan for the week. From another article, I've calculated I need 1943 calories a day.. which I decreased by 500 for weight loss, making it 1443. I then continued to do calculations and found I need..

    432 calories from protein =108 grams of protein =18 grams of protein per meal
    722 calories from carbs =181 grams of carbs =30 grams of carbs per meal
    289 from fats =32 grams of fat =5 grams of fat per meal

    I've also made some calculations of how man ounces of different proteins and carbs I could eat throughout the day, but could still use some help. Could anyone offer me some possible suggestions of how to spread this out throughout the day? Maybe an example of one or two days of my 6 meals.
    Hi, have read of This article it will help you to construct your eating plan
    Doug

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  6. #56
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    Quote Originally Posted by ljrubi77 View Post
    hey Doug,

    im a 300lb dude whos is trying to cut up i used the bmr calculator and it lead me to consuming 4 236 calories do you think thats alot of calories for me to consume in one day again im trying to maintain weight and cut what do you suggest or are you needing anymore info? thanks
    Hi, do you know your body fat percentage?

    If you dont then you can post the measurements required into This thread and I will work it out for you.

    Once you know your body fat percentage then I can work out how many calories you would require per day.
    Doug

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    Quote Originally Posted by Doug View Post
    Hi, do you know your body fat percentage?

    If you dont then you can post the measurements required into This thread and I will work it out for you.

    Once you know your body fat percentage then I can work out how many calories you would require per day.
    hey thanks for the reply doug,
    I think i got my calculations right this time i am 6,1 295lb and body fat is 30% my goal is to maintain my muscle but drop the fat % im a football player my strength is very good but what good is that if you cant move. so please help me out some suggestions i suppose my bmr is 2700 cals i dont know if thats to high or low im at the gym like every day with 2 days rest and i plan to get on one of your programs for cutting i just dont want the strength to go Thanks again Doug

    Leo,

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    hey thanks for the reply doug,
    I think i got my calculations right this time i am 6,1 295lb and body fat is 30% my goal is to maintain my muscle but drop the fat % im a football player my strength is very good but what good is that if you cant move. so please help me out some suggestions i suppose my bmr is 2700 cals i dont know if thats to high or low im at the gym like every day with 2 days rest and i plan to get on one of your programs for cutting i just dont want the strength to go Thanks again Doug

    Leo,

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by ljrubi77 View Post
    hey thanks for the reply doug,
    I think i got my calculations right this time i am 6,1 295lb and body fat is 30% my goal is to maintain my muscle but drop the fat % im a football player my strength is very good but what good is that if you cant move. so please help me out some suggestions i suppose my bmr is 2700 cals i dont know if thats to high or low im at the gym like every day with 2 days rest and i plan to get on one of your programs for cutting i just dont want the strength to go Thanks again Doug

    Leo,
    Hi, sorry for the delay in replying but this weekend my computer at home developed problems. So had to wait till I got back in the gym this morning and use the gym computer.

    Anyway, based on your fat free mass (206 lbs), and using moderately active, your calorie intake should be 3094. You should also consider performing cardio to help with calorie expenditure.
    Doug

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    Quote Originally Posted by Doug View Post
    Hi, sorry for the delay in replying but this weekend my computer at home developed problems. So had to wait till I got back in the gym this morning and use the gym computer.

    Anyway, based on your fat free mass (206 lbs), and using moderately active, your calorie intake should be 3094. You should also consider performing cardio to help with calorie expenditure.
    so do you think thats about right or should i go lower?

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by ljrubi77 View Post
    so do you think thats about right or should i go lower?
    The amount I posted is your daily calorie requirement. Going lower will create too great a deficit considering your fat free mass, BMR and training. Every 5lb of weight lost will require that you need to recalculate your calorie requirement. Cutting calories too much will cause a loss of muscle tissue.
    Doug

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    Hi Doug,

    I'm really struggling with any creative ideas to construct my diet plan, Using the calorie tool plus the extra I should be eating 3565 calories a day which I've broken down to 45g Protein(50%), 75g Carbs(30%) and 16g Fat(20%) per meal(x6) a day. I have currently been taking Nutrisport 90+ whey protein shake upon waking, PWO and before sleeping. Each shake delivers 45.83g protein, 3.6 Carbs and 1.48g Fat. My job allows me to eat 2 meals whilst at work but im really struggling to nail down a decent diet.

    Morning 6:30 Whey Protein Shake with Banana or Apple

    Mid Morning 10:00 Ham Salad Sandwich (Brown Bread) with Banana

    Lunch 12:30 Chicken Curry with Rice Or Tuna Pasta Salad

    Mid Lunch 16:00 PWO Whey Protein Shake with Apple

    Dinner Tuna Pasta Or Chicken and Baked Potatoes With Beans

    Bedtime 22:00 Whey Shake With Banana

    This is all I could come up with but I really don't know if im feeding my body/muscles correctly, I've been training now for the last month and feel stronger and have noticed more definition in my muscles.

    Any advice would be greatly appreciated.

    Thanks
    Gavin

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    Quote Originally Posted by GavinJBarber13 View Post
    Hi Doug,

    I'm really struggling with any creative ideas to construct my diet plan, Using the calorie tool plus the extra I should be eating 3565 calories a day which I've broken down to 45g Protein(50%), 75g Carbs(30%) and 16g Fat(20%) per meal(x6) a day. I have currently been taking Nutrisport 90+ whey protein shake upon waking, PWO and before sleeping. Each shake delivers 45.83g protein, 3.6 Carbs and 1.48g Fat. My job allows me to eat 2 meals whilst at work but im really struggling to nail down a decent diet.

    Morning 6:30 Whey Protein Shake with Banana or Apple

    Mid Morning 10:00 Ham Salad Sandwich (Brown Bread) with Banana

    Lunch 12:30 Chicken Curry with Rice Or Tuna Pasta Salad

    Mid Lunch 16:00 PWO Whey Protein Shake with Apple

    Dinner Tuna Pasta Or Chicken and Baked Potatoes With Beans

    Bedtime 22:00 Whey Shake With Banana

    This is all I could come up with but I really don't know if im feeding my body/muscles correctly, I've been training now for the last month and feel stronger and have noticed more definition in my muscles.

    Any advice would be greatly appreciated.

    Thanks
    Gavin
    Hi Gavin, is your carbohydrate intake low? (not sure if you use milk or water in your protein drinks. or your portion sizes of carbohydrates), your essential fat intake does look low. For essential fats you can use peanut butter (natural not processed) virgin olive oil, flaxseed oil or seeds, nuts and nut oils, oily fish etc. Vegetables are a good source of carbs, vitamins and fibre.
    Doug

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    Hi Doug,

    I have 1 pint of water with x2 scoops of whey protein, With regards to sizes Doug that's where I am struggling for some reason :-s

    I also take x1 Cod liver oil tablet and x1 Multivitamin every morning.

    With regards to essential fats how much should I increase it by??

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    Quote Originally Posted by GavinJBarber13 View Post
    Hi Doug,

    I have 1 pint of water with x2 scoops of whey protein, With regards to sizes Doug that's where I am struggling for some reason :-s

    I also take x1 Cod liver oil tablet and x1 Multivitamin every morning.

    With regards to essential fats how much should I increase it by??
    Hi mate, ideally your fat intake should come from good fat sources. Although you have to get some saturated fats in your diet (normally 5%-10% of total calories). With your required calorie level (3565 cal) and a ratio of 20% fat, your fat intake per day should be 79g.

    If you dont have a problem with taking milk then you can add that to your drinks, although personally I would omit milk from the post workout drink, and add dextrose. Milk adds protein, and carbohydrates to your diet
    Doug

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    Quote Originally Posted by Doug View Post
    Hi mate, ideally your fat intake should come from good fat sources. Although you have to get some saturated fats in your diet (normally 5%-10% of total calories). With your required calorie level (3565 cal) and a ratio of 20% fat, your fat intake per day should be 79g.

    If you dont have a problem with taking milk then you can add that to your drinks, although personally I would omit milk from the post workout drink, and add dextrose. Milk adds protein, and carbohydrates to your diet
    Thanks for the advice Doug... Just got to nail down a good diet programme now

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    I've just input my measurements into the calorie calculator and it recommended 5034 calories per day.

    Is that a bit much?

    Im 5'11 and about 180lbs.

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    Quote Originally Posted by jay087313 View Post
    I've just input my measurements into the calorie calculator and it recommended 5034 calories per day.

    Is that a bit much?

    Im 5'11 and about 180lbs.
    What stats did you put into the calculator ?

    What exercise do you perform each week and how often ?
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    Hi Doug thanks for the reply.

    I play sports twice a week, train with weights twice, general cardio twice a week.

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    Quote Originally Posted by jay087313 View Post
    Hi Doug thanks for the reply.

    I play sports twice a week, train with weights twice, general cardio twice a week.
    Hi, what stats did you put into the calculator ?

    (age, weight, height, activity level)
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    Im 24, weigh about 180 lbs, 5'11 athat Im moderatetely active.

    The calcultor said I require about 5034 calories a day, just wanted to be sure if this sounds right.

    Regards

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by jay087313 View Post
    Im 24, weigh about 180 lbs, 5'11 athat Im moderatetely active.

    The calcultor said I require about 5034 calories a day, just wanted to be sure if this sounds right.

    Regards
    Hi, I just entered your stats into the calculator and moderately active gives 2985 as your maintenance calorie requirement
    Doug

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    Default not new to working out

    but new to building a body!

    I'm 37 and according to the article I should be eating 3180 calories per day.
    I have the following current habits/diet:
    AM - 4 eggs (2 whole and 2 whites)
    two slices of turkey bacon
    one slice of whole wheat toast
    orang juice (8oz)
    mid am - granola bar (nature valley peanut)
    carrots (baby 8 to 12 raw)
    maybe tbs of pumpkin seeds or raisins
    lunch - grilled chicke (1 medium breast grilled)
    vegetables (usually frozen the steamables are very convienent)
    raisins or seed/nuts of some kind
    mid afternoon- fruit 1 piece (bannanna, apple etc)
    perhaps more nuts.
    dinner- sandwich (whole grain/wheat bread, ham and low fat cheese)

    I go to bed early and rise early so I never eat heavy in the evenings.
    that is a typical day and sometimes it is all I can do to get all of that down.
    I work out 4 to 5 days a week and do cardio after each workout for 20 mins usually eliptical.

    I dont weigh myself but use the tape to judge my progress.
    I have recently changed to try and cut up more for the summer. I can not lose the belly fat and feel like I'm spinning my wheels on this routine.

    Any help would be appreciated, I have friends here at the station who are my age and definatly better specimins muscularly who offer advice but it does not seem to be working.

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    Hello Dough
    I used the calculator and sorted out my daily calorie requirements. I need 1805 calories per day on the basis of the amount I design my meal please check it and change it if it needs some changes. My goal to build muscles and I chose your 4 day split workout. My diet are as follows

    Pre breakfast: Whey protein shake

    Breakfast:2 whole meal bread slices,Skimmed milk (250) gm,2 egg white,1 tspn of olive oil

    Before lunch:1 apple, Whole meal bread 1 slice,1 egg,2 tspn olive oil

    Lunch:2 oz of chicken breast,1oz almonds,1 apple

    Pre workout:Half avocado, 1tspn peanut butter, Jack 3d

    Post workout: Protein shake, 2 apple

    Dinner: whole meal bread 1 slice,2 oz chicken breast,1 tspn of olive oil,1 apple

    I chose food from the list that you provided in the article. Thanks for this information it helps me a lot. And please also tell me if I follow this routine with the proper diet how long will it take to build muscles. And what is the proper time to start cutting. My height is 69 inches, weight is 63 kg and my body fat percentage = 15%, total body fat = 20.03 lbs and my fat free mass =118.86 lbs. This is also calculated by you.

    Thanks mate

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    Waiting...

 

 

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