Diet critique please :D

[Rob14]

Good day, I would like some input on my diet please.

bmr=2067
tdee=3200

Firstly, some background:
Age 33
6"2'
207lbs
15%bf (using electronic handheld method)
Experience lifting: 5 years
Current supplement: multi vit, flax oil, jack3d

I am just finally getting back to being in shape again, had a bad car accident in 2009 that threw me totally off. Physically and mentally.

AAS experience
-summer 2006: 12wks test-c (500mg/wk)
-summer 2007: 12wks test-c (500mg/wk)

I am looking to cut as much as possible before starting another cycle of AAS (test-c for 12 weeks, kickstarting with 50mg/day of Tbols, and finishing with nol/clo for PCT). HOWEVER, I will only start the AAS if, and only if, I can get down to the low teens in terms of bf%.

My routine, for the last 8 to 12 months has been a full-body 3x/week. This past week I changed my routine, here is my current routine. I started this routine on Saturday, and can really say that I am noticing body changes). Prolly also due to increased cardio (which I was not doing) and a more tightened diet.

Here is my current routine (see attached)

Moving onto my diet, I consume approx. a gallon of water a day at the moment, and will be consuming 2-4 almonds after every meal. This will add around 120kCal or so to my intake. (see attached)

Thoughts on any of this guys and gals? Again, my goal is drop weight, specifically fat and increase my LBM, before mid-May, ideally I would like to be in the low teens for BF%.
Do you see any holes in my diet? Aside from a couple of meals being the exact same in a sense. I am hoping to add further variety as I nail this diet down further. it's a work in progress.

PS. I will be adding a protein shake as well, a couple per day, least that will get me to the 200g+ protein mark.
As I know my protein is slightly low.

thx

 

[Rob14]

Not all at once ya hear!
TTT

 

[TheMinister]

Hang on 1300 calories? Read 3j sticky. You need to work out your bmr and tdee. Unless you are 3 foot 4 and 76 pounds. If you are btw, there's a good career in the porn industry waiting for.... Err so a friend told me

 

[Rob14]

^ thx.

bmr=2067
tdee=3200


I should note that my caloric intake per day is prolly closer to around 1700 (as I have added a couple of additional items to my diet, ie. baby carrots, cucumber, oils used for meat cooking, meat sauce, and will jump higher when I start consuming 2 or 3 almonds after each meal.)

 

[cashout]

In the first ten days of this diet you will drop some pounds in water weight and a maybe a couple of pounds of fat.

After that, your metabolism will effectively shutdown and you'll simply cannibalize muscle tissue.

At 207 & 15% body fat, you are about 176 pounds of lean mass. 163 g protien is not enough to maintain your lean body tissue.

You need to have at least 1.5 grams of protien per lean pound of mass so target 265 g protien daily.

Even at 1700 cal per day as you guess-timated you are still way below what you need to effectively keep you metabolism functioning properly.

Running at 1700 daily for any period of time beyond a week or two will allow your metabolism to establish and equilibrium and that equilibrium will like be in a "starvation" range so your body will actually try to conserve body fat rather than burn it.

Use a rotational schema of calories by dropping the calories for two consecutive days to 2200 calories and then on day with higher calories at 2800 calories. That will keep your body from establishing an equilibrium.

For your high and low days, increase and decrease your carbs not your protien.

 

[Rob14]

Thank you for your informative response. I started this diet on Saturday, and will continue to incrementally increase my caloric intake to 2200~kCals/day. (I will get to the 2200+kCal mark by this coming saturday)

Thereafter, I will start the rotational schema, this is very informative nad makes a lot of sense. Please see attached as this is what I have put together in terms of refining my diet.

Your input is appreciated.