Diet advice with trt

[pdizzy]

I appreciate all tweaks trying to lose about 20 pounds.

Stats:
Age: 31
Weight: 245
height: 5'10''
BF: 21%

waist - 41''
arms - 19.5''
legs - 28''
chest - 49''

Protocol:
Test cyp 200mg e6d
HCG 250 i.u days 4 and 5
AI .5mg eod


Been doing this diet for a month, and see some results but I like to speed it up and not hit any stalls. I feel like i might be stalling a little. and i eat this everyday. Lucky for me i don't get tired of the same food.

What you guys think?? 3J any tips?

I attached my diet in a picture.

thanks guys, pdizzy

 

[Packgus]

I dont know if 3J likes to give free advice.

anyway here is a couple comments:

In general try to add more protein and less carbs. Try to get most of your daily carb intake in the meal imediately after your workout. you could even have white rice for your post workout meal.

for your earlier meals try less carbs and keep protien high. try and get carbs from more vegitable sources during these earlier meals.

maybe add another high protein high fat snack right before bed.

 

[methos]

What do you do for training? Seems like the adjustment may benefit from being made on the training side of things.

 

[pdizzy]

What do you do for training? Seems like the adjustment may benefit from being made on the training side of things.

I just lift heavy 5 days a week, 4 to 5 exercises per body part 3 to 4 sets. 6 to 8 reps.

monday - arms
tuesday - legs
wednesday - chest
thurday - back
friday - shoulders

I add in some cardio twice a week, stair master for 15 minutes. I'm sure i can up this to 3 or 4 times a week.

 

[methos]

Have you ever tried circuit training? Kind of like the P90X stuff? I lift all the time as well. But I have a handful of training partners that lost a ton of weight by switching over to type circuit training. Kettle bells, core movements etc. 1 hour 3 times per week min. None of them lost any strength. You can mimick this in the gym with lower weight and higher reps with much less rest than you are used to.

Also, trying cutting your carbs after 5pm. And if you continue the stair master, try doing it in the morning before consuming any carbs at all. Just a couple of thing that should help.

 

[cashout]

Based on your stats, I'm going to assume your goal is to drop a significant amount of body fat.

So, I'll work off the goal of 10% body fat and maintaining your current lean muscle tissue.

At your current height, weight and body fat, you claim to carry a lot of muscle!

Are you sure your body fat is 21% or is it higher? If that is correct, then you would want to drop about 24 -25 pounds of fat which would put you are 220ish 10% body fat. You'd be a big fellow.

Anyhow, on your current diet, you should be dropping body fat rapidly at 2100 cals a day. I would recommend a calorie rotation scheme to keep your body from establishing an equilibrium. So, I suggest most people start with a two day low cal/one day higher calories configuration moving to w 3 day low/one day higher configuration later on.

So, if you are able to handle the 2100 clas a day, stick with that number for two low days and add 500 cals on every 3rd day for one high day.

Based on your current diet, I'd add it in carbs mostly since you are currently hitting about 150 g of carbs per day and that is pretty low.

Also, I'd drop some of the refined grains and processed foods in your diet.

 

[pdizzy]

Based on your stats, I'm going to assume your goal is to drop a significant amount of body fat.

So, I'll work off the goal of 10% body fat and maintaining your current lean muscle tissue.

At your current height, weight and body fat, you claim to carry a lot of muscle!

Are you sure your body fat is 21% or is it higher? If that is correct, then you would want to drop about 24 -25 pounds of fat which would put you are 220ish 10% body fat. You'd be a big fellow.

Anyhow, on your current diet, you should be dropping body fat rapidly at 2100 cals a day. I would recommend a calorie rotation scheme to keep your body from establishing an equilibrium. So, I suggest most people start with a two day low cal/one day higher calories configuration moving to w 3 day low/one day higher configuration later on.

So, if you are able to handle the 2100 clas a day, stick with that number for two low days and add 500 cals on every 3rd day for one high day.

Based on your current diet, I'd add it in carbs mostly since you are currently hitting about 150 g of carbs per day and that is pretty low.

Also, I'd drop some of the refined grains and processed foods in your diet.

Cashout, thank you again I always appreciate your wisdom. I re-checked my bf% at the gym today and i hit 22.6%.

Based on what you said i'm going to add the 500 calories every 2 days this week and every 3 days next.

****"Also, I'd drop some of the refined grains and processed foods in your diet."

Are you saying to drop the english mufin and cheese and sour cream? anything else i should drop? thinking of adding a plain baked potato instead. thoughts?

 

[cashout]

Are you saying to drop the english mufin and cheese and sour cream? anything else i should drop? thinking of adding a plain baked potato instead. thoughts?

Yes - that would be an acceptable option to swap the refined carbs out for a baked potato.

Also, I like to suggest folks remove the refined dairy initially until they get very comfortable with managing their basic diet. Refined dairy is a funny thing and most folks don't realize that is complicating their diet until they remove it for a while.

Also, I am not a fan of processed meats. Those are pretty ease swaps that I'd recommend.