Diet HELP!!!

[hothead]

I have a couple of cycles under my belt to start off. I got into a car accident a couple months back so i gained some un wanted fat during my recovery. I am thinking of starting a prop and maybe a npp cycle in about a month or two when i lower my bf, and completely get my diet in check.

My current stats:
B/f 30%
weight:202
Height:5'10


Can someone help me make a diet that would maximize protein to gain clean muscle mass,while cutting my body fat? Thanks In advance for your suggestions.

 

[3J]

go to my free diet advice thread.. read everything in post 1 and get back to me...

or you could become a client if that's somethin your interested in

 

[hothead]

Hey 3J,i tried to post on your free diet thread but everytime i click it,the page just stays loading but never actually loads. Should i just post my stats here,or try again another time?

 

[3J]

post up here

 

[hothead]

post up here

I am an endomorph to start off. I have always struggled with my weight. I want to shed as much body fat,but still take in a lot of proteins since i am planning to run a prop and perhaps a npp cycle to gain lean mass and drop some bf%. I have read that a Keto diet was very effective for this!

Age: 25
weight: 205
height:5***8217;9***8221;
bf: 30% (fat hog)
goals.. BF=8%-12%
BMR: 1778.32
TDEE: 3218(based on my work out below)


Workout Schedule: Typically workout on this schedule(usually cardio in the mornings, weights later on in the day):

Day 1: Chest/Triceps/cardio
Day 2: Legs/cardio
Day 3: Shoulders traps/cardio
Day 4: Back, Biceps/cardio
Day 5: Light complete body workout/cardio
Day 6:Cardio only
Day 7:Rest
Repeat
I usually do 45 minutes of cardio 6 times per week on treadmill to loose the love handles,a fast walk preferably,keeping my hr at 130-145.

Meals: For the past two weeks have been the same for the past couple of months:

Week 1 Meals:
Meal 1: Eggs, oatmeal, milk
Meal 2: a ham and cheese sandwich on wheat
-After the gym,whey protein shake-
Meal 3: Usually includes meat,chicken,or fish,always served with rice.

I do drink a lot of water and cut out all sodas.

Night Snack: cereal or a sandwich

Week 2 Meals:
Same as week 1 and so on




What would also like suggestions for the best whey protein that doesn't throw on as much bad fat for my diet.

If you think i calculated something wrong please let me know so i can adjust.


Thanks again for the help 3J!

 

[3J]

u sure you got that bmr right???

 

[hothead]

OK i think i got now,sorry:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

370+(21.6X 65.20 *i rounded)= 1778.32

I had miscalculated previously, i hope i did it correct this time! I will edit the original post.

 

[hothead]

bump?

 

[3J]

WELL.... ok your diet is horrible..

now lets clarify something.. did you say you wanted to go keto??

 

[hothead]

WELL.... ok your diet is horrible..

now lets clarify something.. did you say you wanted to go keto??

Yes, i have heard many people that have had great success with it, unless you think another diet would be easier and more effective, i am open to any diet options!

 

[3J]

Yes, i have heard many people that have had great success with it, unless you think another diet would be easier and more effective, i am open to any diet options!

the most effective way to diet in my opinion is carb cycling.. but that's a bit advanced and takes more prep..

keto is mentally exhausting also

regardless post up what you plan to eat and i will critique

 

[tommbstone]

I sent you an email 3j from hotmail and i've had no response.

 

[3J]

I sent you an email 3j from hotmail and i've had no response.

What's your email bud?

 

[hothead]

This is my plan, my schedule is very easy to handle so i don't have a problem preparing these foods.


Meal 1: 1 cup old fashion oatmeal and 2 hard boiled eggs

Meal 2: Chicken breast size of hand with some veggies/and fruit

Meal 3: Post work out shake (whey protein in water) with a fruit

Meal 4: Usually either salmon,steak(flank,skirt,flat) chicken breast with some veggies and salad.

Meal 5: A cup of cottage cheese with some diced bananas before bed




Thanks again!

 

[3J]

This is my plan, my schedule is very easy to handle so i don't have a problem preparing these foods.


Meal 1: 1 cup old fashion oatmeal and 2 hard boiled eggs
no where close to enough protein

Meal 2: Chicken breast size of hand with some veggies/and fruit
what fruit???

Meal 3: Post work out shake (whey protein in water) with a fruit
make it a whole bagel

Meal 4: Usually either salmon,steak(flank,skirt,flat) chicken breast with some veggies and salad.

Meal 5: A cup of cottage cheese with some diced bananas before bed
cardinal rule.. no carbs before bed!!



Thanks again!

bold

 

[powerman1000]

3J is it ok to take 1 tbls of olive oil with your whey protein before bed?

I normally do protein only before bed.

 

[3J]

3J is it ok to take 1 tbls of olive oil with your whey protein before bed?

I normally do protein only before bed.

actually you shouldn't be doing whey at all... do casein at least.. its either casein, beef, cottage cheese, or non-fat greek yogurt (plain)

 

[micalhassi]

You apply a diet plan which fulfill your weight goal.
Eat less fat foods which help in controlling daily consumed calories. Use more water about 8 to 10 glasses.
Eat healthy breakfast: 2 slice of bread with an egg and a glass of milk.
lunch: rice, chicken and glass of juice.
Dinner: salad, fruits, boiled vegetables and wheat.

These will change life style and reduce body weight as well....
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