im lost and need help with bmr and protein, carb and fat intake

hey guys
 
as above im lost. i was currently on the caveman diet but was worried that i was taking to much protein (wastage) so i googled. i have gotten different answers now from different sites as to what my BMR should be. now im trying to cut bf % but put on muscle so the caveman diet seemed ideal. but i got an app for my phone that counts up how many calories in my foods and according to the app i am well below what i should b taking so now im worried that i'll b hitting the gym for nothing
 
Any help is greatly appreciated
 
Cheers
 
Ch0p

Hi there
 
The best bet is for you to post up your current diet and goals and we can advise changes in respects of foods.

cheers james
ok current goals is to put on muscle and some size but also burn the fat that i have
 
typical day eg today
 
protein shake - porridge - 1 boiled egg - pint of water
 
break - 2 pieces of fruit
 
lunch - chicken breast broccoli wholegrain pasta
 
break - 2 pieces of fruit and glutamine
 
(gym)
 
Post - protein shake and amino acids
 
dinner - brown rice, chicken breast cauliflower
 
before bed protein shake with skimmed milk.

No where nearly enough food!
 
Make sure your portions are big and you'll need to eat mroe than fruit at your breaks

You say you are well under calorie wis ebut do not tell us what you are consuming calorie wise and what your size/weight is at present?

Sorry. I'm 5ft 11 an weight 13 stone 12 think that's 87kg. It was an app I used on my phone and it was that diet above that came up as deficit of roughly 500 daily based on a standard day of 2600 calories per day for a male. Now if I'm wanting to put on muscle I would need to be consuming nearly 3000 calories per day? For the caveman Diet I'm severely limited to what I can eat so I'm thinking of changing to the slimming world diet but obviously eat sensibly and not to eat a load of ****. Has anybody used the slimming world diet with a roid cycle?

caveman diet is ace if building muscle mass eat nut's,fish,chicken,beef for protien
spinicach,veg fruit,oats for carbs
fish,almonds,olive oil,coconut oil for fat
 
for example
 
meal 1
1 scoop of whey
100g oats
40g mixed raw nuts
25-40g fruit
 
meal 2
100g nuts
50g cold cuts of ham etc
80g spiach
 
meal 3
2 chicken fillets
15-20g olive oil
mixed veg ( brocilli,green beans etc)
 
meal 4
50g mixed nuts
1-2 apples
glutamine
 
workout
 
meal 5
1-2 scoops of whey
50g pineapple
amino acids
 
meal 6
150g beef
mixed veg 60g
10g olive oil
 
meal 7
semi milk 300-400ml
1-2 scoops whey
 
this should be enough not sure just made it up of top my head
30-50g peanut butter
 
bed

See that is very similar to what I was doing but unfortunately the food is bland and I don't like a lot of it and was forcing myself to eat most of it so that's y I can't see me sticking to it for much longer

Learn to cook with spices, you can make everything taste alot better...
 
Infact learn to cook full stop if you cant make beef taste anything other than bland!
 
Louis, oats in paleo diet? Is that normall for the interpretation of the diet?

Yeah most caveman diets all say that oats or porridge is fine to start the day with.

And I didn't no that herbs and spices were allowed on the diet. Not many sites say that they r

Ch0pp3r


Yeah most caveman diets all say that oats or porridge is fine to start the day with.

And I didn't no that herbs and spices were allowed on the diet. Not many sites say that they r

 
 
Thing with caveman diets mate, as much of a fan as i am, it will never be truley paleo. Their chicken and cows werent pumped full of water and steroids, there veg wasnt covered in pestisides. So unless your doing this completely organic a few spices aint gonna hurt you!
 
You need to enjoy what you eat as its a routine. Only the hardcore will advise against no spices and i really cant see any reason not to use them from a dietry perspective!

no  i dont think so properly have to change it to avacoddo's
also cant eat pb so use coconut oil
 
and yeah spices make the diffrence use italian herbs or 5spice
 
here are a list of foods to eat and so on http://altmed.creighton.edu/Paleodiet/Foodlist.html

i would say not to do a full palo diet and add in things like sweet potato ,oats, honey but staying withthe palo diet in made not to realie on starchy carbs but not banning them either

louis G


i would say not to do a full palo diet and add in things like sweet potato ,oats, honey but staying withthe palo diet in made not to realie on starchy carbs but not banning them either

 
Exactly mate, there are lots of good options out there, just avoid processed crap! 

Cheers for the help guys. See I didnt think if I couldn't do it properly then no point sticking to it but it's good to no it can b tweaked


On a side not anybody no what to do when getting massive pumps? Past two weeks when I've trained my back by the time I'm nearly finished my biceps and forearms r that pumped I can hardly move them. No grip etc. I have to wait at least 20 minutes for it to subside so that I can train again

Taurine i believe would be an option? make sure your well hydrated also.

yeah tuarine helps loads i get back pumps when doing dead's and stiff leg dead's but when im bulking i use tuarine and they are not as bad they are coftable, also like it man said keep hydrated