hi.. you need to post a detailed diet with macros my man... did you read post 1?
Age : 31
Weight : 246lbs
Height : 5'9"
BF : 34% - its from fitbit electronic scale, i dont have enough posts to pm you, and not comfortable putting my pic. Not possible to do at gym either. would it be alright to email them ?
My current goal is to reach 185 or 15% BF , which ever happens faster.
BMR : 1945
TDEE : 3500 (on average) fit bit has me at average of about 4,500 so i assume my TDEE is approximately correct if not higher.
I try to walk around 10-15k steps a day(including exercise), fit bit does the monitoring for me.
Sun-Tue-Thu (full body)
full body Stretching + short run (200m or so)
Incline Press 3x10-12
bench Press 3x10-12
Pendlay Rows 3x10-12
Lat pulldown 3x12-15
DB Rows 3x12-15
Shoulder Press 2x10-12
Dead Lift 3-4x6-8
Calf Raise 2x15
Takes me anywhere between 2 -2.5hrs
Off days (Sat-Mon-Wed)
Cardio Total distance logged is approximately 4.5km
My heart rate generally averages about 130 or so. I run and jog, intermittently.
This is generally about a hr or so.
On days that i am really not feeling it, i walk for about an hour.
Current Macros are
I am able to to hit the macros about 85-95% not been able to get them in completely, never crossed anything except of proteins at times.
I eat more carbs on the days i do weight lifting.
On friday(my week off) i dont track much, but eat in moderation as much as possible. I generally dont cross 2.8k-3k cal by my estimations.
Breakfast is generally
milk and cornflakes
mid morning i have a sandwich with 2 eggs and 1-2 egg whites , some tomatoes, onions, cheese(on high fat days)
Lunch is generally wheat bread (home made) with either chicken or tuna sprouts and/or some cooked veggies
I have Shake (2scoops) before heading out for workouts (generally around 6:30-7pm) (with peanut butter on higher fat days)
i have another shake (2scoops) after workout.
Dinner is generally Grilled chicken/steak with salad.
Generally i don't have sugar, use stevia whenever possible.
By my estimates, i drink anywhere between 4-6 ltrs of water everyday.
Preworkout with caffeine (home made)
L-carnitine 1g 2-3 times a day
Multivitamin 2 tabs in the morning
Fish oil (800mg epa+dha) 2 softgels
Joint support glucosmine + msm 3 a day
Any advise you can give me, would be most welcomed.
Oh and i dont know if this relevant, but i just started on trt.