Free Diet Advice from 3J

[Flied Lice]

First time posting on this site. any advice would be appreciated. Thanks

Age: 25
Weight: 197lbs
Height: 6'1
BF: 14%
BMR: 2030
TDEE: 2842
Current Goal: 220lbs

Next week i start pre-loading for my H-drol cycle and im running it for 6 weeks, with 4 weeks PCT.
50/75/75/75/75/75

Working out using a 5 day split mon-fri

Current Diet:
cals/pro/carbs/fat

630am
3 slice Turkey Bacon 75/15/0/3
4 large eggs cooked 284/25/1.5/19
1 cup kashi cereal 220/9/39/4.5
1 cup skim milk 99/9.6/14.4/0.3

930am (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice ww bread 160/7/28/2
2tbps Natty PB 188/8/6/16

12pm
100g roast beef 150/19/0.9/7.1
2 slice ww bread 160/7/28/2
1 cup broccoli

230pm (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice ww bread 160/7/28/2
2tbps Natty PB 188/8/6/16

330pm
cliff bar 250/10/45/5

430pm- Gym

515pm
1 scoops ON Whey 120/23/3/2
1 white bagel 320/12/60/2.5
(changed oats to bagel)

630pm
Chicken Breast 195/29.6/0/7.7
Jasmine rice 320/6/72/0
1 cup green veggie

9pm
ground beef extra lean 305/31.6/0/19
1 cup green veggie

1030pm-before bed shake
.5 cup cottage cheese 81/14/3/1
.5 cup yogurt 125/5/23/1
1 cup skim milk 99/9.6/14.4/0.3
banana

usually use around 2 table spoons of olive oil a day cooking. did not include it in total when i calculated them.

worked everything out on fitday and totals came out to..

Calories-4166
Pro- 304
Carbs- 478
Fat- 120

 

[3J]

First time posting on this site. any advice would be appreciated. Thanks

Age: 25
Weight: 197lbs
Height: 6'1
BF: 14%
BMR: 2030
TDEE: 2842
Current Goal: 220lbs

Next week i start pre-loading for my H-drol cycle and im running it for 6 weeks, with 4 weeks PCT.
50/75/75/75/75/75

Working out using a 5 day split mon-fri

Current Diet:
cals/pro/carbs/fat

630am
3 slice Turkey Bacon 75/15/0/3
4 large eggs cooked 284/25/1.5/19
1 cup kashi cereal 220/9/39/4.5
1 cup skim milk 99/9.6/14.4/0.3

930am (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice ww bread 160/7/28/2
2tbps Natty PB 188/8/6/16

12pm
100g roast beef 150/19/0.9/7.1
2 slice ww bread 160/7/28/2
1 cup broccoli

230pm (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice ww bread 160/7/28/2
2tbps Natty PB 188/8/6/16

330pm
cliff bar 250/10/45/5

430pm- Gym

515pm
1 scoops ON Whey 120/23/3/2
1 white bagel 320/12/60/2.5
(changed oats to bagel)

630pm
Chicken Breast 195/29.6/0/7.7
Jasmine rice 320/6/72/0
1 cup green veggie

9pm
ground beef extra lean 305/31.6/0/19
1 cup green veggie

1030pm-before bed shake
.5 cup cottage cheese 81/14/3/1
.5 cup yogurt 125/5/23/1
1 cup skim milk 99/9.6/14.4/0.3
banana

usually use around 2 table spoons of olive oil a day cooking. did not include it in total when i calculated them.

worked everything out on fitday and totals came out to..

Calories-4166
Pro- 304
Carbs- 478
Fat- 120

u need to drop 600-700 calories.. or those calories will just turn into fat...

drop your fats low... ur a fairly skinny guy.. u dont need to have higher fats... save ur bulk of fats for bedtime...

 

[Flied Lice]

ive made a few changes, how do they look?? would it better to have advocado instead of the pb before bed?? thanks for your advice again

630am
3 slice Turkey Bacon 75/15/0/3
4 large eggs cooked 284/25/1.5/19
1 cup kashi cereal 220/9/39/4.5
1 cup skim milk 99/9.6/14.4/0.3

930am (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice Turkey Bacon 50/10/0/2

12pm
100g roast beef 150/19/0.9/7.1
2 slice ww bread 160/7/28/2
1 cup broccoli

230pm (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice Turkey Bacon 50/10/0/2

330pm
cliff bar 250/10/45/5

430pm- Gym

515pm
1 scoops ON Whey 120/23/3/2
1 white bagel 320/12/60/2.5


630pm
Chicken Breast 195/29.6/0/7.7
Jasmine rice 320/6/72/0
1 cup green veggie

9pm
ground beef extra lean 305/31.6/0/19
2 tbsp natty PB & celery 188/8/6.3/16.1
1 cup green veggie

Calories-3527
Pro- 277
Carbs- 389.5
Fat- 100

 

[3J]

ive made a few changes, how do they look?? would it better to have advocado instead of the pb before bed?? thanks for your advice again

630am
3 slice Turkey Bacon 75/15/0/3
4 large eggs cooked 284/25/1.5/19
1 cup kashi cereal 220/9/39/4.5
1 cup skim milk 99/9.6/14.4/0.3

930am (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice Turkey Bacon 50/10/0/2
im not a fan of shakes.. but if u dont have time to eat a real meal so be it..
12pm
100g roast beef 150/19/0.9/7.1
2 slice ww bread 160/7/28/2
1 cup broccoli

230pm (5min break)
1 scoop weight gainer 250/15/40/4
1.5 cup skim milk 150/14.4/22/0.4
2 slice Turkey Bacon 50/10/0/2

330pm
cliff bar 250/10/45/5
ok i have a problem with this.. ur about to go train and ur last meal had a meal replacement shake in it... this needs to be a meal....
430pm- Gym

515pm
1 scoops ON Whey 120/23/3/2
1 white bagel 320/12/60/2.5


630pm
Chicken Breast 195/29.6/0/7.7
Jasmine rice 320/6/72/0
1 cup green veggie

9pm
ground beef extra lean 305/31.6/0/19
2 tbsp natty PB & celery 188/8/6.3/16.1
1 cup green veggie
if u can switch over to almond butter that would be better... avocados are expensive, if u can afford them that's great too
Calories-3527
Pro- 277
Carbs- 389.5
Fat- 100

bold

 

[clayton2127]

ok, i need some sever help. i honestly have an awful diet. well, atleast and awful schedule. i used to be about 240 all fat. then i cut all that down to about 180.ive been going to the gym and weight lifting about 2 years and now im back to 200 but in a good way. I am trying to gain a lot more mass so ive just been eating a lot of food. its hard for me to get certain times of the day since i do landscaping and am working all different times and such. i can usually eat about 530am, noon, 4 and again at about 8. my post workout shake is about 11pm after the gym and and a shake when i wake up. i have an awful schedule do to me getting up at about 430am and getting home at about 3. then i need to sleep because im beat so the gym is usally at about 9-11 then all over again. I really dnt have a food routine i just try to eat alot. i mainly eat, chicken, pasta, corn flakes, eggs and ham and lots of dairy.mostly 1% milk. i know its awful but i need some help. i am very muscular in the back, arms, shoulders, upper and middle chest. its from lower chest to my stomach that sucks.. im 25, i weigh 200lbs and am 5'11. my bmr is 1882 and my tdee is 2952. my workout is chest and legs, biceps triceps, shoulders back, then repeat the first one and rest for 1 or 2 days. i do cardio every other day for about 15min, steady pace walk on high incline and abbs every other day. Like i said, i need some serious help. btw i am also on test e.. with that current diet I went from 186- about 200 in 2 months while losing alot of extra fat.. I just need a good diet routine to really bumop me to the next level. i hope u can work with me and help me out and if so, i really appreciate it.

Also, on a side note when i take my protein shakes they are 2 scoops of whey frotien and milk.. they equal 54 grams of protein each.. thats prob too much but i try to get as much protein intake as i can.I know this i9snt exactrly what u wanted, but this is the best i can do.. like i said, i need some sever help.

 

[davidthegreat]

age: 23
weight: 205
heaight: 6***8221;2
BF:14 percent
BMR:2083.90
TDE: 3230.18

I currently jus finished my post cycle therapy (pct) following a test/tren cycle started out at 193, i am pretty lean other then the flab on my stomach few years ago i was about 230 all fat no exercise or diet whatsoever but i educated myself on dieting and lost a lot of weight fast which caused the extra skin around my stomach , so i am very sensitive to carbs and if i eat alot in the evening i bloat, i have laid out the closest estimate i could of my diet please look over and tell what u think
meal 1 730am
1.5 Cup of oatmeal 12/81/9/450
egg whites 25/0/0/125
banana 0/27/0/105
1tbsp PB 7/7/17/200
1 scoop of whey 24/2/2/120

Workout 9-10:30
Meal 2 PWO
Whey protein 48,4,4,240

Meal 3 1:00
1.5 cup brown rice 8,66,5,360
10 oz of either chicken or lean beef 60/0/10/350
Med salad-R and G peppers, broccoli, carrots, mushrooms,
dash of honey mustard dressing

Meal 4 4:00
Whey protein shake 48,4,4,240


Meal 5 7:00
10 oz of either chicken or lean beef 60/0/10/350
Med salad-R and G peppers, broccoli, carrots, mushrooms,
dash of honey mustard dressing


Meal 6
2 scoops of casein protein 48/2/4/240

 

[BSchmidt350z]

Been following this thread for a while, just thought I would post my typical day. Please critique.


Age: 31
Height: 6'2"
Weight: 180
BF% ~10-11%
Seditary life aside from going to the gym.

BMR - 1910

I feel as if I am between 1.55 and 1.725 since I do go to the gym 5-6 days a week but it is for low intensirty, heavy weight, 8-10 rep range for 60-90 mins per session.
3-4 days a week I will do 45 mins low intensity target heart rate tredmilimmediatly upon waking up (incline 15 , 4 MPH) , then eat breakfast right after.

TDEE 1910 x 1.65 = 3150


I have dropped about 15-20 lbs in the last 3 months. And this is what I have been doing. My calories are a little low, but I feel good, and have been making GREAT results in the gym.

Body fat is down, and strength is way up in all areas.

Cals/Pro/Carb/Fat

Wake up 12:00 Noon


Breakfast: 50/65/30/700

4 whole eggs 24/0/24/280
5 egg whites 16/0/0/75
1 Cup Oats 10/54/6/300
Salsa 3/11/0/50

Eat @ 6:30 (also Pre-Workout)

Total: 22/58/7.5/380

1 Cup Oats 10/54/6/300
1 Yogurt 12/4/1.5/80

8:00 - 9:30 Workout
Low intensity, heavy weight, 8-10 rep range.

PWO shake Myogenix Aftershock (9:30-10:00 PM) 32/30/2/280


last meal 11:30 PMish 71/41/25/660

10 oz. 91% lean ground beef 58/0/25/450
Random Veggies 10/30/0/160
salsa 3/11/0/50


Daily totals 2000 cals 170/190/65 33/37/30

Pro 170 34%
Carb 184 36%
Fat 65 30%

 

[3J]

ok, i need some sever help. i honestly have an awful diet. well, atleast and awful schedule. i used to be about 240 all fat. then i cut all that down to about 180.ive been going to the gym and weight lifting about 2 years and now im back to 200 but in a good way. I am trying to gain a lot more mass so ive just been eating a lot of food. its hard for me to get certain times of the day since i do landscaping and am working all different times and such. i can usually eat about 530am, noon, 4 and again at about 8. my post workout shake is about 11pm after the gym and and a shake when i wake up. i have an awful schedule do to me getting up at about 430am and getting home at about 3. then i need to sleep because im beat so the gym is usally at about 9-11 then all over again. I really dnt have a food routine i just try to eat alot. i mainly eat, chicken, pasta, corn flakes, eggs and ham and lots of dairy.mostly 1% milk. i know its awful but i need some help. i am very muscular in the back, arms, shoulders, upper and middle chest. its from lower chest to my stomach that sucks.. im 25, i weigh 200lbs and am 5'11. my bmr is 1882 and my tdee is 2952. my workout is chest and legs, biceps triceps, shoulders back, then repeat the first one and rest for 1 or 2 days. i do cardio every other day for about 15min, steady pace walk on high incline and abbs every other day. Like i said, i need some serious help. btw i am also on test e.. with that current diet I went from 186- about 200 in 2 months while losing alot of extra fat.. I just need a good diet routine to really bumop me to the next level. i hope u can work with me and help me out and if so, i really appreciate it.

Also, on a side note when i take my protein shakes they are 2 scoops of whey frotien and milk.. they equal 54 grams of protein each.. thats prob too much but i try to get as much protein intake as i can.I know this i9snt exactrly what u wanted, but this is the best i can do.. like i said, i need some sever help.

ok reading all that is just a headache

lets start over, in this format

age
weight
height
bf
goals

then...

spell out ur diet.. look at my sample diet in post 1.. i want it spelled out like that..

 

[3J]

age: 23
weight: 205
heaight: 6***8221;2
BF:14 percent
BMR:2083.90
TDE: 3230.18

I currently jus finished my pct following a test/tren cycle started out at 193, i am pretty lean other then the flab on my stomach few years ago i was about 230 all fat no exercise or diet whatsoever but i educated myself on dieting and lost a lot of weight fast which caused the extra skin around my stomach , so i am very sensitive to carbs and if i eat alot in the evening i bloat, i have laid out the closest estimate i could of my diet please look over and tell what u think
meal 1 730am
1.5 Cup of oatmeal 12/81/9/450
egg whites 25/0/0/125
banana 0/27/0/105
1tbsp PB 7/7/17/200
1 scoop of whey 24/2/2/120

Workout 9-10:30
Meal 2 PWO
Whey protein 48,4,4,240

Meal 3 1:00
1.5 cup brown rice 8,66,5,360
10 oz of either chicken or lean beef 60/0/10/350
Med salad-R and G peppers, broccoli, carrots, mushrooms,
dash of honey mustard dressing

Meal 4 4:00
Whey protein shake 48,4,4,240


Meal 5 7:00
10 oz of either chicken or lean beef 60/0/10/350
Med salad-R and G peppers, broccoli, carrots, mushrooms,
dash of honey mustard dressing


Meal 6
2 scoops of casein protein 48/2/4/240

ok.. are we bulking or cutting here??

also, your macros are off.. use fitday.com to get correct macros

 

[3J]

Been following this thread for a while, just thought I would post my typical day. Please critique.


Age: 31
Height: 6'2"
Weight: 180
BF% ~10-11%
Seditary life aside from going to the gym.

BMR - 1910

I feel as if I am between 1.55 and 1.725 since I do go to the gym 5-6 days a week but it is for low intensirty, heavy weight, 8-10 rep range for 60-90 mins per session.
3-4 days a week I will do 45 mins low intensity target heart rate tredmilimmediatly upon waking up (incline 15 , 4 MPH) , then eat breakfast right after.

TDEE 1910 x 1.65 = 3150


I have dropped about 15-20 lbs in the last 3 months. And this is what I have been doing. My calories are a little low, but I feel good, and have been making GREAT results in the gym.

Body fat is down, and strength is way up in all areas.

Cals/Pro/Carb/Fat

Wake up 12:00 Noon


Breakfast: 50/65/30/700

4 whole eggs 24/0/24/280
5 egg whites 16/0/0/75
1 Cup Oats 10/54/6/300
Salsa 3/11/0/50

Eat @ 6:30 (also Pre-Workout)

Total: 22/58/7.5/380

1 Cup Oats 10/54/6/300
1 Yogurt 12/4/1.5/80
you need protein here
8:00 - 9:30 Workout
Low intensity, heavy weight, 8-10 rep range.

PWO shake Myogenix Aftershock (9:30-10:00 PM) 32/30/2/280


last meal 11:30 PMish 71/41/25/660

10 oz. 91% lean ground beef 58/0/25/450
Random Veggies 10/30/0/160
salsa 3/11/0/50


Daily totals 2000 cals 170/190/65 33/37/30

Pro 170 34%
Carb 184 36%
Fat 65 30%

just so i have this straight. u wake up at 12, eat something, then dont eat till 630?

 

[BSchmidt350z]

correct sir. Thats what I have been doing during my cut.

22 grams protein in my oats/yogurt little too low?

My plan is to start bulking in 2-3 weeks btw. Soon as I get my Naps in the mail.

 

[thrasher88]

age 22

weight 225

height 5'11

bf 20-24%

goals - recomp
bmr 1700

tdee 2300.

weight train 5 nights week, addin in empty stomach cardio this week.

meal 1. pro / fat / cal /carb

4 egges 24g/18/280/4g

meal 2. pro / fat/ cal / carb
oats 5g /2.5/150/27g
1/2 cup

meal 3. pro/ fat / cal / carb
tuna. 20g / 2g/100/ o
brown
rice. 3g / 0 /150 / 32

meal 4. pro/ fat / cal / carb

chicken 60g/ 7 / 321 / 0

brocolli 5g/ 0 / 62.5 / 10g

black
beans 4.5/ .25g / 70/ 12.5

meal 5 pro/ fat / cal / carb

tuna. 10g/ 1 / 50 / 0

sweet
potato 0/ 0 / 240 /60g

whole
wheat 7g / 2 / 180 /41
pasta

pwo
shake 52g / 3.5/ 270 / 7

meal 6 pro / fat / cal /carb

shrimp 21g/ 1.5g/100/ 0

sunflower
seeds 9g / 22 / 250 / 10

total pro / fats/ cal / carbs

225 / 62.5/2280/230.5

 

[TMAG]

As you guys can see I dont post much but this one was hard to resist. Awesome thread my man. Great info here, simply eye opening.

I discovered this forum when researching/considering my first cycle several years ago. I am on my third, 50mg Tren-a ED and never really reached my goals of getting big. After reading this I believe its due to poor diet, too much cardio/high heart rate. Basically going into this uneducated. Ok stupid.

I would bust out the running thinking it would lean me out -- 140, 145 heart rate for 30/45 min then do weights for an hour, finish out with another run till I cant take it any more. More is better right? Not so much. Poor diet too - worked hard at not eating much and not the right foods when I did eat.

Needless to say my body failed, had back surgery, laid off almost a year, but now im back.

Age: 44
Weight: 235
Height: 6-6
BF: ~30%

Ive always been the tall skinny guy. Gym said I burn about 4K cal a day. That was b4 i laid off. Havent had it checked lately. BF is from a physical last summer. dont know the other numbers you need.

I have a stubborn "spare tire" it seams to be the only place I store fat. Some under chin stuff but not much.

I work shift work 12 hour day shift, then off then 12 hour nights. Sleep pattern is horrible. When working nights, 5/6 hours. Maybe 6/7 when working days. Diet? I dont pay much attention to. All I can say is I TRY to eat a low fat diet, no sugar drinks at all. Skim milk. 2 maybe 3 meals a day if i get to it.

My gym routine has changed since the surgery. Knees not holding up too well these days and ive cut out the running as per Dr orders.

I do a Push/Pull routine. Day 1 - Tri's, chest, shoulders Day 2 - Legs cardio Day 3 - Back and Biceps Day 4 off. I also Surf, as much as I can in Texas, have been for over 20years. My back and shoulders, upper body is in good shape. I kinda look like a swimmer but with one of those old liferings around my waist. lol

I was very lean and cut before laying off. Didnt understand why i couldnt gain weight on cycle, thanks to this forum now i do.

BUT i cant get rid of the fat i gained from taking almost a year off recovering. I cant do the cardio i did before and the diets I have read on here seem unrealistic with my work situation. 6 meals a day, not gonna happen. Im lucky to get a break once in 12hrs to eat at work. I down a bowl of cereal when I wake up, go workout, maybe hit a shake after, then pick something up on way to work. Sometimes eat when I get off, if not about to pass out. Thats it. When off work for dinner I just eat whatever the wife cooks. she's a bit of a health nut so most of the time its simi-healthy. She enjoys cooking so at least it didnt come out of a box. The rest of the day, whatevers in the house or on the road.

Any advice on the ole spare tire? I feel if I up the cardio I will not get the gains i want from the cycle.

Really you already answered my question with your sig "80% Diet...." Im working on making since of if and fitting this new info into my jacked up schedule.

Thanks for the thread.

T

 

[Welter]

As you guys can see I dont post much but this one was hard to resist. Awesome thread my man. Great info here, simply eye opening.

I discovered this forum when researching/considering my first cycle several years ago. I am on my third, 50mg Tren-a ED and never really reached my goals of getting big. After reading this I believe its due to poor diet, too much cardio/high heart rate. Basically going into this uneducated. Ok stupid.

I would bust out the running thinking it would lean me out -- 140, 145 heart rate for 30/45 min then do weights for an hour, finish out with another run till I cant take it any more. More is better right? Not so much. Poor diet too - worked hard at not eating much and not the right foods when I did eat.

Needless to say my body failed, had back surgery, laid off almost a year, but now im back.

Age: 44
Weight: 235
Height: 6-6
BF: ~30%

Ive always been the tall skinny guy. Gym said I burn about 4K cal a day. That was b4 i laid off. Havent had it checked lately. BF is from a physical last summer. dont know the other numbers you need.

I have a stubborn "spare tire" it seams to be the only place I store fat. Some under chin stuff but not much.

I work shift work 12 hour day shift, then off then 12 hour nights. Sleep pattern is horrible. When working nights, 5/6 hours. Maybe 6/7 when working days. Diet? I dont pay much attention to. All I can say is I TRY to eat a low fat diet, no sugar drinks at all. Skim milk. 2 maybe 3 meals a day if i get to it.

My gym routine has changed since the surgery. Knees not holding up too well these days and ive cut out the running as per Dr orders.

I do a Push/Pull routine. Day 1 - Tri's, chest, shoulders Day 2 - Legs cardio Day 3 - Back and Biceps Day 4 off. I also Surf, as much as I can in Texas, have been for over 20years. My back and shoulders, upper body is in good shape. I kinda look like a swimmer but with one of those old liferings around my waist. lol

I was very lean and cut before laying off. Didnt understand why i couldnt gain weight on cycle, thanks to this forum now i do.

BUT i cant get rid of the fat i gained from taking almost a year off recovering. I cant do the cardio i did before and the diets I have read on here seem unrealistic with my work situation. 6 meals a day, not gonna happen. Im lucky to get a break once in 12hrs to eat at work. I down a bowl of cereal when I wake up, go workout, maybe hit a shake after, then pick something up on way to work. Sometimes eat when I get off, if not about to pass out. Thats it. When off work for dinner I just eat whatever the wife cooks. she's a bit of a health nut so most of the time its simi-healthy. She enjoys cooking so at least it didnt come out of a box. The rest of the day, whatevers in the house or on the road.

Any advice on the ole spare tire? I feel if I up the cardio I will not get the gains i want from the cycle.

Really you already answered my question with your sig "80% Diet...." Im working on making since of if and fitting this new info into my jacked up schedule.

Thanks for the thread.

T

First of all I know you dont want to hear this but the cycle is a waste of time if you dont have your diet in check. How far into the cycle are you?

Your going to need to read post 1 of this thread. Get your BMR/TDEE (formula is in the first post) Then your going to want to post up your current daily diet. Regardless of how good or bad it may be we need to see what you've been eating and when. Lastly post up when you do your cardio and or lifting.

Dont necessarily dismiss the 6 meals a day either. While shakes are not ideal they are certainly better than skipping meals and eating every 7 or 8 hours. Im sure you could find some time to get mini-breaks during those 12 hour shifts even if its while you are moving where you can eat a piece of fruit or a shake or half sandwich. if not its going to be tough.

 

[3J]

aright guys, sorry for the delay... first week of school has been hectic... all the damn classes are full... lets do this

 

[3J]

correct sir. Thats what I have been doing during my cut.

22 grams protein in my oats/yogurt little too low?

My plan is to start bulking in 2-3 weeks btw. Soon as I get my Naps in the mail.

lnevermind.. wrong person.. ill get to you

 

[3J]

Been following this thread for a while, just thought I would post my typical day. Please critique.


Age: 31
Height: 6'2"
Weight: 180
BF% ~10-11%
Seditary life aside from going to the gym.

BMR - 1910

I feel as if I am between 1.55 and 1.725 since I do go to the gym 5-6 days a week but it is for low intensirty, heavy weight, 8-10 rep range for 60-90 mins per session.
3-4 days a week I will do 45 mins low intensity target heart rate tredmilimmediatly upon waking up (incline 15 , 4 MPH) , then eat breakfast right after.

TDEE 1910 x 1.65 = 3150


I have dropped about 15-20 lbs in the last 3 months. And this is what I have been doing. My calories are a little low, but I feel good, and have been making GREAT results in the gym.

Body fat is down, and strength is way up in all areas.

Cals/Pro/Carb/Fat

Wake up 12:00 Noon


Breakfast: 50/65/30/700

4 whole eggs 24/0/24/280
5 egg whites 16/0/0/75
1 Cup Oats 10/54/6/300
Salsa 3/11/0/50
i want u to add a 300 calorie meal here.. between bfast and 6:30.. your only slowing down ur metabolism.. trust me..
Eat @ 6:30 (also Pre-Workout)

Total: 22/58/7.5/380

1 Cup Oats 10/54/6/300
1 Yogurt 12/4/1.5/80

8:00 - 9:30 Workout
Low intensity, heavy weight, 8-10 rep range.

PWO shake Myogenix Aftershock (9:30-10:00 PM) 32/30/2/280


last meal 11:30 PMish 71/41/25/660

10 oz. 91% lean ground beef 58/0/25/450
Random Veggies 10/30/0/160
salsa 3/11/0/50


Daily totals 2000 cals 170/190/65 33/37/30

Pro 170 34%
Carb 184 36%
Fat 65 30%

it looks good except for the fact that ur not eating enough...

have you done any refeeds at all?

 

[3J]

age 22

weight 225

height 5'11

bf 20-24%

goals - recomp
bmr 1700

tdee 2300.
if your weight training 5 nights a week, this tdee is wrong.. its gonna be closer to 2500-2600
weight train 5 nights week, addin in empty stomach cardio this week.

meal 1. pro / fat / cal /carb

4 egges 24g/18/280/4g

meal 2. pro / fat/ cal / carb
oats 5g /2.5/150/27g
1/2 cup
wheres the protein??
meal 3. pro/ fat / cal / carb
tuna. 20g / 2g/100/ o
brown
rice. 3g / 0 /150 / 32

meal 4. pro/ fat / cal / carb

chicken 60g/ 7 / 321 / 0

brocolli 5g/ 0 / 62.5 / 10g

black
beans 4.5/ .25g / 70/ 12.5
switch for red kidney beans
meal 5 pro/ fat / cal / carb

tuna. 10g/ 1 / 50 / 0

sweet
potato 0/ 0 / 240 /60g

whole
wheat 7g / 2 / 180 /41
pasta
so meal 5 is tune sweet potato and whole wheat pasta?? too much.. move 40g carbs to meal 1.. reduce fat in meal 1 and move it to ur last meal
pwo
shake 52g / 3.5/ 270 / 7

meal 6 pro / fat / cal /carb

shrimp 21g/ 1.5g/100/ 0

sunflower
seeds 9g / 22 / 250 / 10
u need a lean beef or casein here.. u can cut ur pwo shake in half to add the protein here
total pro / fats/ cal / carbs

225 / 62.5/2280/230.5

bold

 

[3J]

First of all I know you dont want to hear this but the cycle is a waste of time if you dont have your diet in check. How far into the cycle are you?

Your going to need to read post 1 of this thread. Get your BMR/TDEE (formula is in the first post) Then your going to want to post up your current daily diet. Regardless of how good or bad it may be we need to see what you've been eating and when. Lastly post up when you do your cardio and or lifting.

Dont necessarily dismiss the 6 meals a day either. While shakes are not ideal they are certainly better than skipping meals and eating every 7 or 8 hours. Im sure you could find some time to get mini-breaks during those 12 hour shifts even if its while you are moving where you can eat a piece of fruit or a shake or half sandwich. if not its going to be tough.

^^^ what he said...

that's why he's my right hand man

 

[ingrowncashew]

Age: 20
Weight: 230lbs
Height: 5'10"
BF: 14%
BMR: 2312
TDEE: 3583
Current Goal: 215-220lbs

It seems like to me your sample cutting diet would work for me? Right? If not I will post up a revised version.