I want some advice with my diet

D

draconith

New member
Hi, Im 5 8" 204 lbs my BF 22% i want to drop to BF 10% and keep most of my muscle. I'm jogging 4 times a week; low impact about 30 to 45mins. I'm also lifting heavy weights 4 times at week.

My diet looks like this:

Morning 7am
instant Oatmeal
lactose Free Milk
Gold standard 100% whey protein 1 Scoop
I cup of mild coffee

830am i protein bar 20g 200 cal
Gym
10:30am Gold standard 100% whey protein 2 scoops

12:30 Lunch
7oz chicken
Whole Grain Brown rice
Small potatoe

5:30 pm
knudsen lowfat cottage cheese 1/2 cup

7:30pm
Home made Sandwich
-health Full 10 Grain 5g of protein bread
-Premium deli smoked ham 4 slides
-Lettuce
-Tomatoes

10pm
Gold Standard 100% Casein Creamy Vanilla 1 scoop

11pm - 12pm sleep

1887 calories
Protein 225g
Total Carbohydrate 176g
39% carbs 13% fats %48 protein

I'm using clen and t3 2 weeks on 2 weeks off
1days 40mcg clenbuterol, T3 25mcg
2-3days 60mcg clenbuterol, T3 25mcg
4-5days 80mcg clenbuterol, T3 50mcg
5-7days 100mcg clenbuterol, T3 50mcg
8-9days 120mcg clenbuterol, T3 50mcg
10-11 days 100mcg clenbuterl, T3 50mcg
12-13 days 80mcg clenbuterol, T3 50mcg
14-15 60mcg clenbuterol, T3 50mcg
16days 40mcg clenbuterol, T3 50mcg
2week paus for clenbuterol
17-28days T3 50mcg

Thank you for your time! :)
 
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ummm your going to hear that your probably using whey and casein too much. 3j the diet master on this sight proves the point that if you want protein you should be eating real chix steak fish nuts etc... instead of using powders cause the benefits for eating your proteins is exponentially greater. but to keep muscle you need approx. 1 to 1.5 grams of protein per pound you weigh, more if you want to gain of course. umm definitely re-calculate the protein count in your food cause it might be more than 48g like you wrote. add another protein snack at 3:30 to keep that metabolism firing cause you want to be eating every two hours to keep it up... but you definitely know what your doing... more cardio cant hurt
 
Thank you! I know i should be eating food instead of protein powder but it's hard to make so many meals when you work 2 jobs. My protein intake is 200+ right now.

Thanks again for the quick response!
 
Drop the protein bar and potato to start with. Save the whey for post workout.

Do you know the amounts for everything? oatmeal.. etc.?

But overall you can increase with more lean proteins and less processed carbs. That always makes losing weight easy for me.

Fish, gr. turkey, sirloin... I dont see any of these!
 
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Thank you blondie i change my diet!

Morning 6:30 am
Quaker Oatmeal 150 cal
whey protein 120 cal
Coffee 1 cup

Gym 7:00 - 7:30 am
8:30 am - Half of protein bar I get hungry at the gym cal 95 cal

10:00am after the gym
Protein shake 240 cal

12:00pm
lunch fillet minon 7 oz 463 cal
Brown rice 160
vegis

2pm

2 cheese ticks low fat 120 cal

5pm

cottege cheese low fat 1 oz 100 cal

7: pm

salmon 170 cal
brown rice 160 cal

10pm
casien protein 120 cal

sleep

Toltal cal 1988

total protein 231

Total Carbohydrate 134g

Dietary Fiber 10.5g

29% 24% 47%
Carbs Fats Protein

Main goal is to lose body fat and keep my muscle.
 
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Hi
Your eating good foods. I'm trying cut fat I'm 127ibs female, 26, 5"5inches bf 20%. I carry fat around mid section and it is a bastard to shift, I think they call it brown fat. I tried t3's but headaches were to bad, in my opinion don't f**k with your thyroid. I considered Clen but not worth the risks.
I have just ordered n2slin and alpha t2 heard nothing but good reports on these and they are not dangerous. Check them out, I'm starting them tomorrow.

I carb cycle so 2 days high so with every meal, usually sat sun as I train longer on these days, 3 days moderate and 2 days so just breakfast after training- I lift heavy to.
Cardio I was doing HIIT but was advised to change as body prob has adapted, so add some resistance between so 8 mins run then pulls ups, 8 mins bike then press ups etc etc.

I know a bodybuilder- he advised with cardio
To drink a pint of water before, try steady cardio for 60 mins and hold your heart rate at 130 and keep it there- it's old school, but it may work, u won't lose muscle either.

Also I cycle the carbs for 4 weeks then
Go ketosis for a week to shock your body- everything should be changed every 6 weeks. Remember not toany cheat meals, I javelins every two weeks on a Saturday night, no alcohol and make sure you rest!! :-)
 
Thanks frenchy :). too late on the clen im in my second week. so far so good i had no complication with clen and t3. i had lost about 7 lbs and i think i had lost no muscle. I want to see if i can don't some minor adjustment in my diet.
 
Hi
Have you experienced any sides with clen? It's gonna be my last option as I can get stuff I trust. Try carb cycle, I think clen works better on a higher protein intake plus don't do HIIT with it...
 
You started on a highish dose for clen and went up very quick with your dosing... so never mind how much weight you have lost, how much fat have you lost??!! it's all about fat, not weight. Guy I know is 18 stone but his bodyfat is 8%... but keep it up if your on those supps you'll deff lose fat :0)
 
Well i started at %22.5 i check yesterday i was at %21.3 and my arms still at 16 1/2" i think i haven't lose any muscle, plus I'm running almost every day my calves are killing me. Maybe is water weight i don't know :(
this is my cycle frenchy :)

1days 40mcg clenbuterol, T3 25mcg
2-3days 60mcg clenbuterol, T3 25mcg
4-5days 80mcg clenbuterol, T3 50mcg
5-7days 100mcg clenbuterol, T3 50mcg
8-9days 120mcg clenbuterol, T3 50mcg
10-11 days 100mcg clenbuterl, T3 50mcg
12-13 days 80mcg clenbuterol, T3 50mcg
14-15 60mcg clenbuterol, T3 50mcg
16days 40mcg clenbuterol, T3 50mcg
2week paus for clenbuterol
17-28days T3 50mcg
 
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well frenchy, so far good i finish 2 weeks if clen and in 2 weeks off i started at 204.7lbs and 22.4 bt right now im at 197.6 with 20.6bt im only using .25 t3 till next 2 weeks. i haven't lost much muscle i my arms still at 16.2", my chest got a bit smaller but i figure i lost some fat around.
 
Hello! I want to try the same thing you are doing. I want to lose weight too. I am really having a hard time planning my own diet. Hope you could help me too.
 
i haven't lost much muscle i my arms still at 16.2", my chest got a bit smaller but i figure i lost some fat around. And now i am very well and fit.

led night light
 
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Quote: Active people require .6 grams per pound. And athletes or bodybuilders can require .9 grams or more per pound.
Although I have heard rumor that a human body can only absorb 80g of protein per day, I highly doubt it but anyone hear of this?
 
1. Start your day with a healthy breakfast to kick start your metabolism.
2. Eat regular meals- at least three per day.
3. Use low fat substitutes for dairy products wherever possible, for example, skimmed milk, low fat cheese, cottage cheese and yoghurt.
4. Make sure your diet is made up mainly from fruit, vegetables and fiber rich foods like bread and pasta.
5. Replace desserts with fruit to satisfy the craving for something sweet.
 
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