in need of diet critique/new here

[thin4real]

Hello everyone! Not sure if I am posting in the right spot but here goes...

I am 5'6'' 177lbs @24%bf. I have been training for years just to lose weight. I have lost the weight and now trying to tighten everything up. I started 5mg ED of Anavar (var) and need to know if my current diet and exercise regimine are adequate so I get the most out of my cycle. I eat clean and train hard but I am somewhat of a perfectionist and since I introduced a new component to my routine I want to do it to the fullest.

My goal is to drop more bf and sculpt my physique. If I get good results I am going to look further into figure competing.

Current training is:
Mon- am,empty stomach,high intensity circuit training BootCamp program 1hr AND in the pm Legs in the evening with my bf
Tues-shoulders
Wed-am, same as Mon and pm w/o bi's and tri's
Thurs-back
Fri-same as Mon/Wed am AND chest in the pm
Sat off
Sun-off

Diet is @ 1200-1500 cal with aver. 40/30/30
Pro/carb/fat @ 170gms pro, 125grm carbs, 45grm fat(healthy fats avacado,olive oil,ect)
Foods consisting of turkey, chicken,pb,whey protien,egg whites,fat free milk,greek yogurt,cheese, veggies, ect..

I have lost over 100 pounds in the last 1 1/2 years by eating clean(no alcohol) and exercising hard. Now I want to change my goals.

Do I change my diet to get cut while taking the Anavar (var) ? I will be increasing to 10mg ED for the next 8 weeks and want to keep my diet in check. Any suggestions? Need guidence on the boards too, I'm new to the boards. My bf introduced me to them when I explained to him my goals.

Please help. Thanks

 

[JMB1]

Welcome. Agreed on getting your training and eating in alignment with future goals.
You said your goal was to drop body fat, so here are a few suggestions.
Find out exactly what you need to eat, and
how much. Do that and you will increase your chances of success 10x.
You could probably drop some fat quickly by
just adding a cardio routine in addition to
what you already do.
30-45min session 3-4 times per week (in the morning on empty stomach if possible)
Clen and ECA stack also works very well.
Research them if your not familiar with them.
BTW, some of the best info here is in the
"stickies" at the top of the forums. Those should answer many questions. Good luck

 

[Welter]

Hello everyone! Not sure if I am posting in the right spot but here goes...

I am 5'6'' 177lbs @24%bf. I have been training for years just to lose weight. I have lost the weight and now trying to tighten everything up. I started 5mg ED of Anavar (var) and need to know if my current diet and exercise regimine are adequate so I get the most out of my cycle. I eat clean and train hard but I am somewhat of a perfectionist and since I introduced a new component to my routine I want to do it to the fullest.

My goal is to drop more bf and sculpt my physique. If I get good results I am going to look further into figure competing.

Current training is:
Mon- am,empty stomach,high intensity circuit training BootCamp program 1hr AND in the pm Legs in the evening with my bf
Tues-shoulders
Wed-am, same as Mon and pm w/o bi's and tri's
Thurs-back
Fri-same as Mon/Wed am AND chest in the pm
Sat off
Sun-off

Diet is @ 1200-1500 cal with aver. 40/30/30
Pro/carb/fat @ 170gms pro, 125grm carbs, 45grm fat(healthy fats avacado,olive oil,ect)
Foods consisting of turkey, chicken,pb,whey protien,egg whites,fat free milk,greek yogurt,cheese, veggies, ect..

I have lost over 100 pounds in the last 1 1/2 years by eating clean(no alcohol) and exercising hard. Now I want to change my goals.

Do I change my diet to get cut while taking the Anavar (var) ? I will be increasing to 10mg ED for the next 8 weeks and want to keep my diet in check. Any suggestions? Need guidence on the boards too, I'm new to the boards. My bf introduced me to them when I explained to him my goals.

Please help. Thanks

A few things,

Congrats on the 100lbs lost! great job. You may want to ask for some advice on the Anavar (var) for woman in the womans forum or maybe Blondie, Miss Muscle or MrsP can lend some advice.

I agree with JMB1, you can get more detailed and accurate advice on your diet if you post up your BMR/TDEE. I am somewhat suspect of your BF% 5'6" @ 177 = Rock solid or a little higher BF then 24%

Your food choices look decent but i dont see your complex carbs anywhere. I see a 40/30/30 split and the only carbs i see are FF milk, Yogurt and trace carbs from veggies. Where are you getting your carbs from?

Lastly, you may want to put a heart rate monitor on when doing your empty stomach cardio. You probably dont want to HIIT bootcamp type cardio on an empty stomach. It could be counter-productive to your goals.

 

[thin4real]

Welcome. Agreed on getting your training and eating in alignment with future goals.
You said your goal was to drop body fat, so here are a few suggestions.
Find out exactly what you need to eat, and
how much. Do that and you will increase your chances of success 10x.
You could probably drop some fat quickly by
just adding a cardio routine in addition to
what you already do.
30-45min session 3-4 times per week (in the morning on empty stomach if possible)
Clen and ECA stack also works very well.
Research them if your not familiar with them.
BTW, some of the best info here is in the
"stickies" at the top of the forums. Those should answer many questions. Good luck

Thank you so much for your response. I appreciate all the help I can get. I agree with the cardio/empty stomach. Going to hit the treadmill in the garage before the kids wake up early am.

I forgot to mention I am also taking an ECA 2x a day 1 hour before my workout and it seems to be helping. Stickys are very helpful...finding time to read and absorb sll the info is another thing! Thank you again

 

[thin4real]

A few things,

Congrats on the 100lbs lost! great job. You may want to ask for some advice on the Anavar (var) for woman in the womans forum or maybe Blondie, Miss Muscle or MrsP can lend some advice.

I agree with JMB1, you can get more detailed and accurate advice on your diet if you post up your BMR/TDEE. I am somewhat suspect of your BF% 5'6" @ 177 = Rock solid or a little higher BF then 24%

Your food choices look decent but i dont see your complex carbs anywhere. I see a 40/30/30 split and the only carbs i see are FF milk, Yogurt and trace carbs from veggies. Where are you getting your carbs from?

Lastly, you may want to put a heart rate monitor on when doing your empty stomach cardio. You probably dont want to HIIT bootcamp type cardio on an empty stomach. It could be counter-productive to your goals.

Definatly going to try to get more info from the ladies mentioned, thank you!

As for BF%. It was done on the gym Biospace Inbody machine, not too sure on its accuracy but I AM SOLID, large build, STRONG woman! and I do have some extra skin resulting from the 100 pounds lost. The machine has my muscle composition measuring well above average with my BMR1682, On the other hand, I used the Harris Bennedict formula and got a BMR of 1584 and TDEE of 2456 using 1.55 activity level.

I have been staying away from carbs because my body is super sensitive to them. Fresh fruit and occasional slice of 45 cal toast, maybe a sweet potatoe. Not sure if this is helping or hurting me but carbs and sugar are addictive.

I do wear the HR monitor during BC and Kickboxing and keep my HR between 145-177 max burning approx 550-650 calories in 45-60 min workout.

Thank you so much for your help. I appreciate any suggestions in order to reach my goals more effectivly!

 

[jackedandtanned]

A few things,

Congrats on the 100lbs lost! great job. You may want to ask for some advice on the Anavar (var) for woman in the womans forum or maybe Blondie, Miss Muscle or MrsP can lend some advice.

I agree with JMB1, you can get more detailed and accurate advice on your diet if you post up your BMR/TDEE. I am somewhat suspect of your BF% 5'6" @ 177 = Rock solid or a little higher BF then 24%

Your food choices look decent but i dont see your complex carbs anywhere. I see a 40/30/30 split and the only carbs i see are FF milk, Yogurt and trace carbs from veggies. Where are you getting your carbs from?

Lastly, you may want to put a heart rate monitor on when doing your empty stomach cardio. You probably dont want to HIIT bootcamp type cardio on an empty stomach. It could be counter-productive to your goals.

i can vouch for her muscle being rock solid...she is my gf and w/o partner...her calves and quads are huge..kinda puts me to shame...lol
as for her upper body she is solid...the only prob she has is her belly from having 2 kids but she will be getting that fixed soon...she has great genetics plus the 10mg of Anavar (var) ed she is packing on muscle..she cant believe how just 10mg of Anavar (var) is working for her.

thanks for help bro's ...J&T

 

[3J]

Hello everyone! Not sure if I am posting in the right spot but here goes...

I am 5'6'' 177lbs @24%bf. I have been training for years just to lose weight. I have lost the weight and now trying to tighten everything up. I started 5mg ED of Anavar (var) and need to know if my current diet and exercise regimine are adequate so I get the most out of my cycle. I eat clean and train hard but I am somewhat of a perfectionist and since I introduced a new component to my routine I want to do it to the fullest.

My goal is to drop more bf and sculpt my physique. If I get good results I am going to look further into figure competing.

Current training is:
Mon- am,empty stomach,high intensity circuit training BootCamp program 1hr AND in the pm Legs in the evening with my bf
Tues-shoulders
Wed-am, same as Mon and pm w/o bi's and tri's
Thurs-back
Fri-same as Mon/Wed am AND chest in the pm
Sat off
Sun-off

Diet is @ 1200-1500 cal with aver. 40/30/30
Pro/carb/fat @ 170gms pro, 125grm carbs, 45grm fat(healthy fats avacado,olive oil,ect)
Foods consisting of turkey, chicken,pb,whey protien,egg whites,fat free milk,greek yogurt,cheese, veggies, ect..

I have lost over 100 pounds in the last 1 1/2 years by eating clean(no alcohol) and exercising hard. Now I want to change my goals.

Do I change my diet to get cut while taking the Anavar (var) ? I will be increasing to 10mg ED for the next 8 weeks and want to keep my diet in check. Any suggestions? Need guidence on the boards too, I'm new to the boards. My bf introduced me to them when I explained to him my goals.

Please help. Thanks

so help me understand exactly what ur doing..

are u trying to cut or bulk?? u cant do both

 

[JMB1]

Your welcome. There is a lot of information
for sure. That's what makes this place so great.

Thank you so much for your response. I appreciate all the help I can get. I agree with the cardio/empty stomach. Going to hit the treadmill in the garage before the kids wake up early am.

I forgot to mention I am also taking an ECA 2x a day 1 hour before my workout and it seems to be helping. Stickys are very helpful...finding time to read and absorb sll the info is another thing! Thank you again

 

[thin4real]

so help me understand exactly what ur doing..

are u trying to cut or bulk?? u cant do both

I am trying to cut. Define what I have,lower bf. Can you help? I religiously use fitday.com and weigh and measure ALL food that goes in my mouth..lol A little OCD so if you can help I will listen thanks

 

[3J]

I am trying to cut. Define what I have,lower bf. Can you help? I religiously use fitday.com and weigh and measure ALL food that goes in my mouth..lol A little OCD so if you can help I will listen thanks

im guessing your female??

go ahead and spell out the diet ur on right now

 

[thin4real]

im guessing your female??

go ahead and spell out the diet ur on right now

Yes 3j, female.
P/C/F
6:30am shake after 30 min treadmil run
8oz Silk light Soy milk
1 scoop American Whey
1/2 tbls PB
30/19/10 279cal

10:30
Egg white omelete with peppers
Whites 2 servings
3/4 c green/red/yellow peppers frozen
Light Oatmeal bread-1 slice
13/15/0 120cal

12:00
Shake
1 scoop American Whey
Chobani Greek plain yogurt 8oz
Apple slices 1 1/2 c
38/10/2 244cal

3:00
Cottage cheese 1% 8oz
1 scoop American Whey shake with h2o

5:00pm workout
7:30pm
6oz New York Strip grilled fat trimmed off
3oz sweet potatoe w/Smartbalance butter 1tbls and Splenda brown sugar 1 tsp
2oz broccoli with 1 tbls Smartbalance butter
50.3/34/38.8 697cal

10:30pm
Almonds 1oz
6/7/14 160cal

1695 calories for the day 173.9 pro/107.8carbs/65.3fat

Sometimes I may eat a Chobani plain yogurt miuxed with 1 scoop of Whey instead of the almonds before bed. Or eat a Turkey burger with a slice of cheese for dinner instead of the steak.

What could I change? You suggestions would be appreciated. Thanks

 

[3J]

howd u get ur bf tested??

 

[3J]

also whats ur cardio routine look like.. i see the bootcamp on mondays.. how about the rest of the days??

 

[thin4real]

Bootcamp is over so now my cardio consists of Mon-Fri 30-45 run on the treadmill @5:30am. AND on Tuesdays I do Kickboxing 45-1hour in the evening.

My bf was done on the Biospace InBody 320 Body Composition Analysis machine at the gym. not sure how accurate but my stats from it are:
177.7 weight
133.8 LBM:
97.9 total body water
Values:
Intracellular h2o 60.8 (lb)
Extracellular h2o 37.1 (lb)
Dry lean mass 35.9 (lb)
Body fat mass 43.9 (lb)

BMI 28.7 (kg/m)
Bf% 24.6
Basal Metobolic rate 1682 kcal

It also gives Inpedance Index of arms legs and trunk but I dont think that infor mation will help you. Also these #'s were BEFORE I started taking Anavar 10mg ED.

 

[3J]

Yes 3j, female.
P/C/F
6:30am shake after 30 min treadmil run
8oz Silk light Soy milk
1 scoop American Whey
1/2 tbls PB
30/19/10 279cal
u need carbs here.. u just went for a run ur body needs those carbs
10:30
Egg white omelete with peppers
Whites 2 servings
3/4 c green/red/yellow peppers frozen
Light Oatmeal bread-1 slice
13/15/0 120cal

12:00
Shake
1 scoop American Whey
Chobani Greek plain yogurt 8oz
Apple slices 1 1/2 c
38/10/2 244cal
chobani... usually that crap is packed full of simple sugars.. im guessing the plain one is low in that.. so it should be ok
3:00
Cottage cheese 1% 8oz
1 scoop American Whey shake with h2o
its half way through ur day and uv already had 3 shakes.. read food will raise ur metabolism.. u should really consider eating lean protein insteada having these shakes.. also.. ur about to workout.. where are the complex carbs??? would u get in ur car and try to drive 50 miles with no gas in the tank??
5:00pm workout
7:30pm
6oz New York Strip grilled fat trimmed off
3oz sweet potatoe w/Smartbalance butter 1tbls and Splenda brown sugar 1 tsp
2oz broccoli with 1 tbls Smartbalance butter
50.3/34/38.8 697cal
take the steak and make it ur 10pm meal.. keep the sweet potato and the rest and add a whey shake here.. ONLY HERE... u can also opt to do a whey shake and 1/2 a white bagel.. semi-simple carbs will shuttle nutrients to ur muscles much better then complex carbs in this situation
10:30pm
Almonds 1oz
6/7/14 160cal

1695 calories for the day 173.9 pro/107.8carbs/65.3fat

Sometimes I may eat a Chobani plain yogurt miuxed with 1 scoop of Whey instead of the almonds before bed. Or eat a Turkey burger with a slice of cheese for dinner instead of the steak.

What could I change? You suggestions would be appreciated. Thanks

how long have u been on this diet and how much weight have u lost??