I am completely new to all this. I am researching for my brother and it is mind boggling to say the least. So this is where I'm at. I told him he needs to get a caliper and check his body fat so that I can get better information from you guys. He recently started taking Wini and test. Like 2 weeks maybe. He hits the gym everyday, a few twice a day. He works 12 hours a day, so the diet I'm trying to figure out needs to be convienent as well as cutting. He is 40, 5'9" i think, about 215 lbs. He has been in last year on and off with exercise and diet. He's lost approx 40 pounds throughout the year. I've worked up a few meal plans and each time, I read something else and I have to start over. You guys are killing me, lol. So the last one I figured is approx 2700 cal total. 1325 from prot, 880/carb, 485/fat. Now I'm reading he should probably be on a low carb diet. In my opion he is an endomorph. And his body fat is probably higher than 25%, just a guess at this point tho. So in order to lose weight, build & refine muscle what type of diet should I figure for him. I know it's not a lot to go on, but that's what I've got right now. All advice is much appreciated.
Help me, help me
- Thread starter bitsnbits
- Start date
Now he tells me he is going to add a bulking steroid with the other for about 6 weeks. Now what? He said someone has told him you can do both bulking and cutting at the same time for people that don't want to get big, just better. I know it's asking for a lot to give me an idea on what he should eat, since I don't have all the specs on what he has been eating, what his work out consists of. But if y'all could give me a rough guideline on which way he should go with the numbers. Thanks, and sorry if i have to be put into the asshat catagory for this, lol.
3J
Super Moderator
thanks for the welcome. the thing is he is literally working 12 hours a day. he goes before and after work to w/o. so then that's 14, minus time to tend to his place and chores. so he has very little time to investigate anything, so that's why my happy butt is on here.
i work 12-24hr days myself.. so im sure we'll figure something out for him...
first things first.. have him read everything in my sticky.. we'll move forward from there...
it's gonna be 80% diet buddy..
http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html
i've been studying ur post for diet. so he wants to bulk up a little, lose the fat, as we all do, and get more definition of what he has. so my task is to figure out and tell him what to eat when, how much, u get the idea. this is much, much more involved than my cut calories and hit the road technique, lol. i'll tell him to put down everything he eats tomorrow & what time. I'll figure out the macro's and post it. He's supposed to get a caliper so he can get BF reading. And I'll work on getting the rest of the information put together and post it in the next few days.
so he wants to bulk up a little, lose the fat, as we all do, and get more definition of what he has. so my task is to figure out and tell him what to eat when, how much, u get the idea. this is much, much more involved than my cut calories and hit the road technique, lol. i'll tell him to put down everything he eats tomorrow & what time. I'll figure out the macro's and post it. He's supposed to get a caliper so he can get BF reading. And I'll work on getting the rest of the information put together and post it in the next few days.
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ok 3J.
He is 40 y/o, 5'10", 215 lbs, 20% BF, BMR=2056, TLBM=172 (78.1kg), TDEE=3,546.
His diet has been typically:
0500: Muscle Milk, 2 scoops: cal=350, fat=18g, carb=12g, sugar=6g, Protein=32
0530: Weight lift x 1 hour, heavy weight, low reps, continuous minimal rest periods between muscle groups.
0600: 2 tbs peanut butter: cal=190, fat=16g, carb=7, sugar=3g, protein=8g
0700: work (welder)
1000: meal replacement bar/diet bar (??)
1200: lunch: 16 oz approx chicken breast 354/7.6/0/66.4
one serving green beans: 20/0/4/1
small green salad with fat free ranch dressing(iceberg, carrot, tomato)= 155/1/34.4/4.2.
1500: broccoli with fat free ranch=78/0.6/16.5/2.7
1900: smart one dinner. approx 250 cal/8fat/18carb/18pro
total: approx: 1500cal/51fat/92carb/132pro
His goal is to "put on whatever mass he can with one cycle of deca stacked with winnie." Then he will try to maintain what he accomplishes on his own.
I have told him he will need to up his protein throughout the day. Possibly take tuna and veggies, or boiled eggs, whole wheat triscuits. Something easy like that. Also that he should do lean beef in the evening. He was talking like doing more supplement shakes. Told him you would shoot that down real quick, lol. Explained he would get more from real food and it takes the body longer to process real food as opposed to shakes. He just got Nitro-Tech Hardcore Pro series for his post workout 130/1.5/3/25. GNC Mega men sport dietary supplement pack to take before his workout. I advised him to take in most carbs in breakfast and PWO shake. I hope that's enough for you to go on for now. Thanks again in advance.
He is 40 y/o, 5'10", 215 lbs, 20% BF, BMR=2056, TLBM=172 (78.1kg), TDEE=3,546.
His diet has been typically:
0500: Muscle Milk, 2 scoops: cal=350, fat=18g, carb=12g, sugar=6g, Protein=32
0530: Weight lift x 1 hour, heavy weight, low reps, continuous minimal rest periods between muscle groups.
0600: 2 tbs peanut butter: cal=190, fat=16g, carb=7, sugar=3g, protein=8g
0700: work (welder)
1000: meal replacement bar/diet bar (??)
1200: lunch: 16 oz approx chicken breast 354/7.6/0/66.4
one serving green beans: 20/0/4/1
small green salad with fat free ranch dressing(iceberg, carrot, tomato)= 155/1/34.4/4.2.
1500: broccoli with fat free ranch=78/0.6/16.5/2.7
1900: smart one dinner. approx 250 cal/8fat/18carb/18pro
total: approx: 1500cal/51fat/92carb/132pro
His goal is to "put on whatever mass he can with one cycle of deca stacked with winnie." Then he will try to maintain what he accomplishes on his own.
I have told him he will need to up his protein throughout the day. Possibly take tuna and veggies, or boiled eggs, whole wheat triscuits. Something easy like that. Also that he should do lean beef in the evening. He was talking like doing more supplement shakes. Told him you would shoot that down real quick, lol. Explained he would get more from real food and it takes the body longer to process real food as opposed to shakes. He just got Nitro-Tech Hardcore Pro series for his post workout 130/1.5/3/25. GNC Mega men sport dietary supplement pack to take before his workout. I advised him to take in most carbs in breakfast and PWO shake. I hope that's enough for you to go on for now. Thanks again in advance.
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3J
Super Moderator
i have women who i know that eat more then that.. he's not gonna gain any muscle.. he's gonna bloat with water retention, starve his body, and put all that crappy weight back on post cycle..
i say 3000 calories is what he needs.. with a good amount of carbs since his job is demanding
300g protien
300g carbs
66g fats..
he needs to work into those macros... this diet you've posted up is rediculous..
it's time he carried a big cooler with at least 4 real meals in it at work...
if he cant do the real meals at work due to time constraints, then he needs to find a solution to that by working and eating at the same time..
my fav excuse is tellin the boss your hypoglycemic or diabetic and u need to take 5 minutes to scarf down food every 3 hours...
i dont know a boss who would mind that..
K, here's what I've got. A little over on total cal, fat and prot.
0400: 3 whole eggs, 7 egg whites, 1 c oats=639/20.8/56.9/52.1
0500: lift x 1 hr
0600: PWO shake (2 scoops Nitro) with 1 tbs almond butter, 1/2 c oats=516/15/36.4/58.9
0700:work
1000: (snack) broccoli, fat free ranch 2 tbs, 5 oz tuna=198/1.6/16.5/28.7
1200: (lunch) 16 oz chicken breast= 568/12.4/0/106.8
green beans, green salad, 2 slices whole wheat toast. lunch total= 881/15.2/61.6/119.2
1500: (snack): baby carrots (85g), 2 tbs ff ranch, 1 boiled egg= 156/5.7/18.3/7, med apple= 72/0.2/19.1/0.4
1800: cardio on empty stomach x 30 min
1900: (dinner) 8 oz turkey breast, 1 med sweet potato, green salad with tomato, onion, carrots, 1 cucumber, celery=792/25.8/88.9/59.3
2100: (snack) med apple= 72/0.2/19.1/0.4
Total: 3254/84.3/297.7/325.6
I know his fat, total cal and prot are over. Suggestions and advice very much appreciated. Thanks again.
0400: 3 whole eggs, 7 egg whites, 1 c oats=639/20.8/56.9/52.1
0500: lift x 1 hr
0600: PWO shake (2 scoops Nitro) with 1 tbs almond butter, 1/2 c oats=516/15/36.4/58.9
0700:work
1000: (snack) broccoli, fat free ranch 2 tbs, 5 oz tuna=198/1.6/16.5/28.7
1200: (lunch) 16 oz chicken breast= 568/12.4/0/106.8
green beans, green salad, 2 slices whole wheat toast. lunch total= 881/15.2/61.6/119.2
1500: (snack): baby carrots (85g), 2 tbs ff ranch, 1 boiled egg= 156/5.7/18.3/7, med apple= 72/0.2/19.1/0.4
1800: cardio on empty stomach x 30 min
1900: (dinner) 8 oz turkey breast, 1 med sweet potato, green salad with tomato, onion, carrots, 1 cucumber, celery=792/25.8/88.9/59.3
2100: (snack) med apple= 72/0.2/19.1/0.4
Total: 3254/84.3/297.7/325.6
I know his fat, total cal and prot are over. Suggestions and advice very much appreciated. Thanks again.
3J
Super Moderator
in bold..
Massive123
Knowledge is Power
Diet aside who's telling your bro to run Winstrol (winny) when he's over 25%bf? Diet is most important but putting stuff in his body that more than likely will do more harm than good is a pretty lousy idea & bad advice IMO. I wouldn't keep taking advice from whomever suggested that and stick to the bros here for solid reliable advice
3J
Super Moderator
yea i was gonna get to that... well said massive..
on toppa that.. running winni by itself is stupid...
let's worry about your diet.. when you drop under 18% we'll think of gear..
ack! I tried to tell him. I suppose someone put the bug in his ear, he could lose more, trim up faster if he used these things. I tried, tried, tried (pounding head on wall lol) to get him not to but obviously he did not listen to my voice of reason, lol. OK 3J, I took the chick down by half and substituted 95% lean ground beef for turkey. Totals came to 3001/75.3/297.7/285.2. You are phenominal! Thanks. Now I need u to come slap the skittles out of my hand next time I watch a movie He promised he is only going to do one cycle of this and then do his best to maintain what he achieves on his own. I guess whoever really got in his head that it would make that big of a difference. We'll see. I know nothing of it myself, only what I've read. So, I'll just keep shrugging my shoulders and work on the nutrition part. Something I can understand. Sincerely, thanks again.
He promised he is only going to do one cycle of this and then do his best to maintain what he achieves on his own. I guess whoever really got in his head that it would make that big of a difference. We'll see. I know nothing of it myself, only what I've read. So, I'll just keep shrugging my shoulders and work on the nutrition part. Something I can understand. Sincerely, thanks again.
3J
Super Moderator
ack! I tried to tell him. I suppose someone put the bug in his ear, he could lose more, trim up faster if he used these things. I tried, tried, tried (pounding head on wall lol) to get him not to but obviously he did not listen to my voice of reason, lol. OK 3J, I took the chick down by half and substituted 95% lean ground beef for turkey. Totals came to 3001/75.3/297.7/285.2. You are phenominal! Thanks. Now I need u to come slap the skittles out of my hand next time I watch a movie
that's just a horrible cycle..
but im glad to be of service man... puts a smile on my face when i help people...
Miss Muscle
New member
Bits n Bits....welcome. I'd just like to suggest you use more paragraphs as your posts are difficult to read.
Also quality sleep is vital for athletic goals. Make sure your brother gets a proper rest. For some that is 4 hours, and for others 10. If he's on the higher end of the scale it may be difficult with his work schedule.
Also quality sleep is vital for athletic goals. Make sure your brother gets a proper rest. For some that is 4 hours, and for others 10. If he's on the higher end of the scale it may be difficult with his work schedule.
Massive123
Knowledge is Power
So what are the chances your "brother" is you?
ok, sorry. I suppose, like my run on sentences, my paragraphs do as well, lol. He got the go to sleep quick gene. So I think he's pretty good on rest.
3J, is he even gonna get any benifit from that at all?
No, no it's not me, lol. I am a girlie girl, lol. I jog, and cut calories, do crunches, squats. Stuff like that. Nothing serious.
3J, is he even gonna get any benifit from that at all?
No, no it's not me, lol. I am a girlie girl, lol. I jog, and cut calories, do crunches, squats. Stuff like that. Nothing serious.
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