Here you go:

https://www.eroids.com/forum/general/general-talk/i-know-my-bmr%E2%80%A6...

When it comes to dieting it is very important to meet your caloric goals, they will either be in a surplus of 500 or in a deficit of 500. The purpose of dieting is to reduce body fat while maintaining muscle mass. There are some tactics you can do to trick your hormones while dieting to get the most out your regimen. One thing I've learnt is to eat specific carbs around specific times of the day and your work outs. When you wake up you should have your maco ratio of complex carbs and a isolate whey protein. The reason you want to consume complex carb is, because you want your body to metabolise them slowly fueling your up and coming work out. And the reason you want a fast digesting protein is, because your body has been fasting for several hours and is in a catabolic state. That's a bad thing M'kay, so you want to stop that immediately, and reverse it. Isolate whey protein is the fastest metabolizing protein available, you should drink it with a simple carb enriched beverage such as gatorade to spike your insulin, replenish your glycogen levels and feed the muscle faster. After your training, your body has depleted its fuel supply which is glycogen and is tapping into its fuel reserve which is bcaa and muscle tissues. Yet again your body is in a catabolic state and ruining your hard work. So now you need to repeat the fast carb/ fast protein tactic to prevent the catabolism.... the rest of the day your carbs should remain complex and moderate to prevent fat storage. Before going to bed, you should take a slow digesting protein a casein and complex carbs. To help prolong the onset of catabolism...... When your dieting your test levels drop, your insulin levels drop, your GH levels drop and your thyroid levels drop, so once every 12 days abandon your diet. Eat 3 grams of carbs per pound of bodyweight one day, every 12 days, this will trick your body in believing your caloric restriction is over and help boost your hormone levels back up. Allow your body to better burn fat "insulin/thyroid hormone-fat burns" and build muscle. "testosterone/growth hormone-muscle building hormone"...... I also thought it would be good to add, always eat your protein LAST. Your body can metabolize carbs and fats, fast and has more room to store them, juxtapose to protein. Also your body gives priority to the macro that has the least room for storage "protein", your body stores very little protein.. all of it in the muscle fibers, and your body can store up to 2.5 grams of carbs per pound of body weight, and from that amount 50 grams can be stored in the liver. Fat has unlimited amount of storage, hints 800 lbs people...Since your body metabolizes carbs and fats faster; you can therefore eat more, resulting in greater growth.

protein..as much as you can eat. Carbs are just for pushing the meat in..

I eat a lot of chicken. its cheap and I can grill it. and actually stomach it after a long time.
Beef is great. but pricey.
Fish I get for wicked cheap. ($1.50 a lb )

I dont BB I just lift.. and not worry so much about calories. I needed a break from all of this, so I cut back on what I was using, and now since the spring is here, Im going to be going a different route. Slower on the weight gain I think , more endurance.