My Carb/Fat/Protein And Training.

[JuicedUpMonkey]

Hey everyone i'm new to Steroidology.com, I've been reading on this web site for about a year and a half and have learned alot. I am just trying to figure out my diet if it is in order or not since i don't seem to lose any more fat. my stats are
Height - 6" or 183cm (says my licence)
weight - 207-210
BF% - Never checked but my guess it 15%?
Training for 4-5 years
My meals consist of this :
Meal 1 - 1cup milk, 1 banana, 4 raw eggs and some yogurt blended up (maybe 1 scoop whey Protein)
Meal 2 - 5-6oz chicken breast with 2 slices country harvest 12 grain bread
Meal 3 - 1 can tuna with 1 tbsp low fat mayo,lettuce,tomatoe with 2 slices country harvest bread
Meal 4 - 5-6oz chicken breast with 2 slices country harvest bread
Meal 5 PreWO - 1 cup oats with 1 scoop whey protein about 1 - 1 1/2 hours before workout
Meal 6 PWO - 2 scoops Whey Protein with 60grams dextrose
Meal 7 - 8oz Steak with lots of steamed broccoli dunno how many cups worth but about one of those bushells of broccoli you buy at the store...
Meal 8 - 2 Scoops 12 hour Sustained release protein
Animal Pak(Vitamin/Mineral/Amino acid pack)
SuperPump250/Strong cup of Coffee depending on how tired i feel after work.
And thats it for a typical day but i do tend to cheat from time to time on the weekends. Those are more of my rest days but will do morning cardio saturday first thing when i wake up, I'll normally have 2 scoops whey protein right after i wake up and before i go for an hour bike ride Low intensity to get my heart rate up to 120-130bpm with varying hills which will make it more difficult etc.... Is it best to do it right on a empty stomach or after taking in some whey I figured the whey would minimize the muscle mass lost by doing cardio on a empty stomach.
When it is Mon-Fri I train like this:
Mon - Chest
Tues - Biceps/forearms, abs
Wed - Legs/Calfs
Thurs - Triceps, abs
Fri - Back
Sat - AM Cardio
Sun - Off
I bike to the gym for 10-15min and bike back. On days like Tues/Thursday those are my days i just do smaller muscle groups so i do a little extra biking after the gym.
I know there isn't my shoulders in there thats because i have a rotator cuff injury since before i started lifting weights. From what i don't know... but it's a pain to get over it and doing shoulders makes it worse for days after. I do some band strengthening excersizes i got from going to Physiotherapy.
And I dunno about my carb intake if it's to high or if i'm taking in to many throughout the day.. but i am in construction (carpentry) so i figured if anything it would only help with my energy during the day and for when i get to the gym. So if i could get some insight as to what everyone thinks that would be great. If anymore info is needed just tell me and i'll let you know.

 

[JuicedUpMonkey]

Anyone???

 

[dialtone]

way too many carbs, not enough cardio. drop it down to 7 meals, make your meals either fat/pro or carb/pro. make your first 4 meals carb/pro and last 3 fat/pro.

Your carbs should be under 160g, fat under 60g, protein up to 300g. up your cardio to at least 30 mins 5 days a wk in the am on an EMPTY stomach, no protein shake.

increase cardio 5 mins every 2 wks, biking to the gym doesnt count. i make a drink with 160mgs caffeine, 5g creatine, 5g glutamine and 2.5g BCAAs before cardio. start looking into carb rotation diets and eventually keto diets. good luck

 

[Biggin]

Good advice right there.

 

[Miss Muscle]

When you start to plateau you have to change something. You got some good advice with lowering carbs. I would say change or increase the cardio. HIIT is always good. Do some carb cycling...lower the cals....even clean up the diet. Take the yogurt and mayo out and cheat even less. Your body basically needs something to change. I agree that you do have a high carb intake.

 

[JuicedUpMonkey]

way too many carbs, not enough cardio. drop it down to 7 meals, make your meals either fat/pro or carb/pro. make your first 4 meals carb/pro and last 3 fat/pro.

Your carbs should be under 160g, fat under 60g, protein up to 300g. up your cardio to at least 30 mins 5 days a wk in the am on an EMPTY stomach, no protein shake.

increase cardio 5 mins every 2 wks, biking to the gym doesnt count. i make a drink with 160mgs caffeine, 5g creatine, 5g glutamine and 2.5g BCAAs before cardio. start looking into carb rotation diets and eventually keto diets. good luck

okay well should i cut out eggs first thing in the morning since it's just protein/fat, so have something like oats and whey? And to lower my carbs cut those sandwiches in half so it's just 1 single slice of bread with 5-6oz of chicken. that cuts out 80 grams of carbs... so i'd be at roughly 180 of complex carbs from oats/bread and then 40grams of dextrose (not including vegtables/fruit). and it's hard to make my last 3 meals fat/pro since i don't get off work till 5pm then get to the gym around 6-6:45 I can only make my last 2 meals pro/fat. The fact that you guys are telling me to drop the cals and carbs i can understand that... But i am hungry as it is most of the time throughout the day. Cutting carbs will only make me more hungry, plus i can't do morning cardio throughout the week.. I'd have to wake up 5:30am because i have to leave for work at 7:15am and i don't get to bed till usually 11pm. So this is what i'm thinking...

Meal 1 - Whey + 1/3cup of oats (20 carbs)
Meal 2 - 5-6oz chicken + 1 slice bread (20 carbs)
Meal 3 - 1 can tuna + 1 slice bread (20 carbs)
Meal 4 - 5-6oz chicken + 1 slice bread (20 carbs)
Meal 5 PreWO - 1 scoop Whey + 1 cup oats (60 carbs)
Meal 6 PWO - 2 scoops Whey + 40 grams dextrose
Meal 7 - 8oz Steak + Veg
Meal 8 - 2 scoops 12 hour release protein + 2-3 raw eggs whole
, That brings carbs down to 180...

I don't know how i can cut it down to 7 meals, 8 works out so much easier but if I really must I'll length the amount of time between meals a little. Should i throw a salad somewhere in the mix? i've also done keto before and it worked great. But i recently started a cycle of Sustanon, Tren and Var... I'm only in the second week so i guess if i wanna see results i'll get those carbs down... Anymore help would be appreciated, If you don't like my new meal plan write out one thats somewhat similar to it with the chicken, eggs, steak and whatever else.

 

[Biggin]

I think what u got right there is GTG. Nicely planned bro.