1. I have read a thread where you explained "bmr" or something like that.

You explained that it was the level that you maintain your current body weight.

How do you figure out that level?

Do you count your average cal. intake right now, or is there a math formula that you use?

I am currently 5'10" and 140lbs, I want to get to 165-170lbs. I am starting to workout on a regular basis, and I can see some changes already.

2. ## 6 meals a day...

Sorry HULK, I have another question for you.

When you say eat 6 meals per day, how many cal. do each of your meals usually have?

If what you said earlier, you eat 3000 cals. per day to maintain. Which equals out to about 500 cal per meal.

If I have to eat say 4000-4500 cals per day to gain, that seems like a lot of cals per meal, considering I work from 8:30 a.m. to 5:00 p.m. in a busy law firm. Can you give me any advise on how to go about this.

Thanks

3. Originally posted by Braveheart99

I have read a thread where you explained "bmr" or something like that.

You explained that it was the level that you maintain your current body weight.

How do you figure out that level?

Do you count your average cal. intake right now, or is there a math formula that you use?
You can do either however it is with best to do it the way you outline first...

There are various sites on the net that allow you to imput weight, age, height etc.. and will thorw out a number.. However as you probably know through bodybuilding everyone is different and the most important flaw in this way of calculating your bmr is that it doesn not take into account metabolism..

I.e I bet there are many people who are my height, age and weight but due to a high metabolism might need 2000 cal's more than me to grow at the same rate !! Just the way it is.. Ther are advantages and disadvantages of both...

Although the way you outlined first is always going to be an estimate it is clearly a more accurate estimate as it is based on relative personal information...

To work out your bmr check out Ian Duckett's article on Changing your eating habits for the better

It explains all you need to know..

Soon there will be a complate beginners guide to dieting on the site wriiten by Anthony that explains this in depth too....

Once you have you bmr then try and consistently eat above it to gain weight. Start off eating just over it (i.e 300-500) and see how you get on. Measure results and adjust accordingly..

Of course there is more to dieting than overall calories but if you are not gaining as quick as you should be then its an important factor..

Any q's or if you don't understand anything in the article just shout

[quote]I am currently 5'10" and 140lbs, I want to get to 165-170lbs. I am starting to workout on a regular basis, and I can see some changes already. [quote]

Great ! Keep at it and more will come ...

Sorry HULK, I have another question for you.

When you say eat 6 meals per day, how many cal. do each of your meals usually have?
At the moment I am on 3300 calories... My schedule is 6 meals yes, and it is broken up evenly right now...

If what you said earlier, you eat 3000 cals. per day to maintain. Which equals out to about 500 cal per meal.

If I have to eat say 4000-4500 cals per day to gain, that seems like a lot of cals per meal, considering I work from 8:30 a.m. to 5:00 p.m. in a busy law firm. Can you give me any advise on how to go about this.
Ask Anthony !!! LOL He eats 5000 everyday.. Yes it is a lot of calories and I would have trouble consuming that amount, but if its what you need to grow it has to be done !! You body will get used to this and react accordingly hopefully...

Also as for eating whilst working it all comes down to planning. If you plan you rarely fail. Its juts a matter of doing what you are supposed to.

I cook up my meal 1 ni the morngin and make meal 2 to take to work and eat at my desk.. The I go home for lunch and make 3, 4 and 5, eat 3 and take 4 to work and put 5 in the fridge... Then I go home from work and eat 5 , make 6 (normally liquid as it is post workout) go train and eat 6... All 6 meals consumed !!!

Now this schedule most likely wonlt work for you, as you know how to organise as best you can but you get the idea. In April my work are moving 20 iles away so no going home for lunch for me any longer. I will have to get up one hour eriler and make 3 and 4 and buy a larger cool box lol....

Hope that helps you some..

I am not that clued up on diet really, and thats why I have Miss Abs help me... If you can afford such a luxury I strongly recommned it. It will save you a lot of time and make those results come quicker.. !!

Hulk

4. ## Anthony.

Cool, anthony, you eat 500 cal every day!, Could i see an example of day's eating? i' would like to see it since it may gie me ideas on how to increaase calories, thanks.

5. Thanks a lot HULK, I will look into "bmr" information on the net.

I will be looking forward to the article for beginners diet, when is it expected?

Once again thanks for the insight.

Later

6. first a correction...

bmr is NOT your maintenence calories level. bmr is the amount of calories you need to eat to maintain your weight with absolutely no activity at all. your amr will be a ball park estimation.

i know Anthony has a site for an amr calculation.

this is my diet....

Meal 1-7:00am

4 scoops ProLab N-Large2 in water
1 multigrain bagel
1 1/2 tbs canola oil
1 multivitamin,1g vit C,400IU vit E, 1 cal/mag

calories-1084
protein-63g
carbs-145g
fat-28g

Meal 2-11:00am

1 can of tuna on a multigrain bagel
1/2 cup oatmeal
2 tbs mayo
1g vit C

calories-772
protein-49g
carbs-81g
fat-28g

Meal 3-3:00pm

1 scoop whey in water
1 multigrain bagel
1/2 cup oatmeal
1 tbs canola oil

calories-665
protein-43g
carbs-85g
fat-17g

4:30-5:00-Train

Meal 4-5:15 -post workout-

4 scoops ProLab N-Large2 in water
1 multigrain bagel
1 1/2 tbs canola oil
1 multivitamin,1g vit C,400IU vit E, 1 cal/mag

calories-1084
protein-63g
carbs-145g
fat-28g

Meal 5-6:30

1 can of tuna on 12 grain bread
1 cup of oatmeal
1 tbs canola oil
1.5g cranberry extract

calories-796
protein-47g
carbs-98g
fat-24g

Meal 6-8:30

1 1/2 scoops whey in water
1 cup of oatmeal
1 tbs canola oil
1g vit C

calories-622
protein-50g
carbs-56g
fat-22g

Daily Totals:

calories-5023
protein-315g
carbs-610g
fat-147g
6-8 liters of water

7. Thanks for the info

8. ## hey toy boy :)

Meal 2-11:00am

1 can of tuna on a multigrain bagel
1/2 cup oatmeal
2 tbs mayo
1g vit C

calories-772
protein-49g
carbs-81g
fat-28g

how is there 49 g of protein in there? how big are your cans of tuna?

9. Frankster.. I believe we take the same tuna.. 1 can is 30g isn't it?

10. its not all complete protein.

tuna-33g of protein
bagel-12g of protein
oatmeal-5g of protein

11. MAn, your food is high in Protein, where do you shop?

Sinep, yeah i believe, flaked is 25 and chunk is 30

12. Originally posted by Cackerot69
its not all complete protein.

tuna-33g of protein
bagel-12g of protein
oatmeal-5g of protein
Hey guys do you count "incomplete protein"?
I only count protein from animals, tuna, chicken, eggs, etc, are "incomplete protein" sources worth counting?

13. Its all calories....

Just try an ensure the bulk of it comes from complete sources..

14. Braveheart: the key to eating at work is to prepare meals you can eat easily. With the amount of plastic containers I buy, I keep rubbermaid in business. Everything I eat is precooked, and takes 2 minutes to heat in the microwave. I can eat at my desk without it affecting my work, and even in meetings my clients are very understanding to my needs.

Frankster: My diet has changed recently, so I don't have the exact figures with me at work. My old diet was 8 meals a day, each meal consisting of about 650-750 calories each. Because 8 meals a day is too time consuming, I have changed my diet to 5-6 meals a day, consisting of between 750-1000 calories each.

Examples:
Meal 1
2-3 Bananas
8-12 egg whites (2-4 yolks)

Meal 2
2-3 Bananas
8-12 egg whites (2-4 yolks)

Meal 3
14oz potatoes
6-8oz ground beef
2 tbsp natural peanut butter

Meal 4
14oz potatoes
6-8oz ground beef
2 tbsp natural peanut butter

Meal 5
14oz potatoes
6-8oz roast beef (yum!)
2 tbsp natural peanut butter

Meal 6
14oz potatoes
6-8oz roast beef (yum!)
2 tbsp natural peanut butter

Because my meals are spaced further apart, I am not full all the time, and occasionally I will snack (last night I had 7 meals, the last one being the same as meal 5 & 6). Like I said in my journal - I still have to make some changes, but it's starting to come together.

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