My first serious recomp cycle

[Gibsonator]

Ahhh chill dude. The right answer is no. Have a slice or 2, not the whole damn thing. Do you even know how many cals are in an entire pizza?! Gotta keep strict with ur diet, I think a burrito here, a slice of pizza there ain't gonna kill you but ur better off without it! Oh and no Ben and Jerry's

 

[calindan2013]

Ok, on with the diet then. Not going to test on my own skin all the internet bullshit on all the forums and sites where everyone says eating pizza and junk has no impact on their bodies while on tren. will just stick to my diet.

 

[Gibsonator]

Good decision. Dude just pick a day to have those couple slices, get in an extra hour cardio and eat that shit guilt free and get back at it

 

[calindan2013]

How about the diet I wrote , anything majorly wrong with it for the purpose of cutting bf and gaining LBM at the same time? Should I up sometihng, change something or is it fine?

 

[oldmusclemike]

sure can.

Ha ! I agree "sure can"..

 

[calindan2013]

Good decision. Dude just pick a day to have those couple slices, get in an extra hour cardio and eat that shit guilt free and get back at it

I know what you mean. Unfortunately , i'm the type of guy who doesn't like to just get a taste of it and feel restricted. I'm the type who likes to binge once in a while until I feel guilty like a fat cow maiden who was supposed to lose weight and was caught secretly binging in the fridge at midnight. So it's either all or nothing. In this case, I will be strict and not do any cheating at all. It's easier this way.

 

[Milton]

try adding some MCT oil in your diet as well, it will do wonders for you. theres a great read here on it by 3J http://www.steroidology.com/forum/d...ocol-weight-loss-3j.html?highlight=mct+oil+3j

 

[calindan2013]

try adding some MCT oil in your diet as well, it will do wonders for you. theres a great read here on it by 3J http://www.steroidology.com/forum/d...ocol-weight-loss-3j.html?highlight=mct+oil+3j

Will do it. But my concern is as far as the diet's structure goes and my energy expenditure:

My daily diet:

3 boiled chicken eggs - 18gr protein / 234 kcal / 0 carbs
200gr low-fat cottage cheese - 36gr protein / 272 kcal / 12gr carbs
100gr whey protein = 80gr protein / 400 kcal / 0 carbs
200gr cooked pork chop = 50gr protein / 484 kcal / 0 carbs
1 whey bar = 11 gr protein / 238 kcal / 25gr carbs
Couple of veggies = a green lettuce, a red pepper and fruits (2 kiwis or a orange)

Total intake: ~ 195gr protein, 37gr carbs, 1800 kcal

BMR: ~ 1700 kcal - male, 29 years, 1,74cm height, moderate weekly exercise
TDEE: ~ 2000 kcal (training 5 times a week)

What do you think? Should I cut cals more ? I'm active 5 days a week considering the home workouts (free weights + cardio), the other 2 I'm completely sedentary (computer job).
Those are the details that make the whole difference, as I'm well aware. I don't want to run the diet under the impression that i'm cutting and in reality the cals are more than I consume and the results won't happen.

 

[Roush]

Total intake: ~ 195gr protein, 37gr carbs, 1800 kcal

195 g protein + 37 g carbs = 928 calories total

I'm assuming the other 872 calories are coming from fats ? so 97 grams fat

 

[calindan2013]

195 g protein + 37 g carbs = 928 calories total

I'm assuming the other 872 calories are coming from fats ? so 97 grams fat

No, it's not 928 kcal total. Everything I eat and what I just wrote is 1800. I just calculated, with the help of google and confirmed on some others calorie sites as well. So it's 1800. And no, the fats intake is minimal, maybe less than the carbs. About 160 kcal is what I reserved for the veggies (not written in the above plan).

I'm checking now the amount of fats.

3 boiled chicken eggs - 18gr protein / 234 kcal / 0 carbs / 15gr fats
200gr low-fat cottage cheese - 36gr protein / 272 kcal / 12gr carbs / 8gr fats
100gr whey protein = 80gr protein / 400 kcal / 0 carbs / 0 fats
200gr cooked pork chop = 50gr protein / 484 kcal / 0 carbs / 28gr fats
1 whey bar = 11 gr protein / 238 kcal / 25gr carbs / 10gr fats

Total fats: 61gr and maybe some more from the cooking oil used for the pork chop

So yea, I was mistaken about minimal fat intake. Still.. what should I change?

 

[Roush]

No, it's not 928 kcal total. Everything I eat and what I just wrote is 1800. I just calculated, with the help of google and confirmed on some others calorie sites as well. So it's 1800. And no, the fats intake is minimal, maybe less than the carbs. About 160 kcal is what I reserved for the veggies (not written in the above plan).

I'm checking now the amount of fats.

there are 4 calories in ONE Gram of Protein
there are 4 calories in ONE Gram of Carbs

do the math

195 g protein + 37 g carbs = 928 calories total

 

[Roush]

you say your fat intake is minimal . but your eating a whole pork chop which has 25% of its calories coming from fat. your eating whole eggs, yet 65% of an eggs total calories come from fat.

your calculations are way off cause your not accounting for all the fat

 

[calindan2013]

you say your fat intake is minimal . but your eating a whole pork chop which has 25% of its calories coming from fat. your eating whole eggs, yet 65% of an eggs total calories come from fat.

your calculations are way off cause your not accounting for all the fat

Lol, ok. So what to do. I'm confused now. I can't trust the caloric sites. Should I ditch the whole diet?

 

[Roush]

Lol, ok. So what to do. I'm confused now. I can't trust the caloric sites.

the easiest way to count calories is to do your macros

1 gram of protein = 4 calories
1 gram of carb = 4 calories
1 gram of fat = 9 calories


so if you break down how much grams of each you are getting , then you will know the total calories that way.

and just a side note . dieting with moderate amounts of fats is plenty good . your body needs fats to survive and function , they are essential nutrients that you body cannot make itself . where as carbs you can live without

i actually don't see much wrong with the diet you laid out , with the 'missing' calories coming from fat . thats totally fine , you need fats in your diet. fats and proteins are the building blocks for your body . carbs are nothing more then a secondary energy source

 

[Roush]

so when I calculate the macros in the diet you laid out its

195 protein
37 carb
97 fats

= 1801 calories

 

[calindan2013]

the easiest way to count calories is to do your macros

1 gram of protein = 4 calories
1 gram of carb = 4 calories
1 gram of fat = 9 calories


so if you break down how much grams of each you are getting , then you will know the total calories that way.

and just a side note . dieting with moderate amounts of fats is plenty good . your body needs fats to survive and function , they are essential nutrients that you body cannot make itself . where as carbs you can live without

i actually don't see much wrong with the diet you laid out , with the 'missing' calories coming from fat . thats totally fine , you need fats in your diet. fats and proteins are the building blocks for your body . carbs are nothing more then a secondary energy source

So I dialed it in correctly then? I should go on with this diet, no cheat meals and just workout and pin my ass and I should see some nice results soon ?

 

[49ER]

When i cut i lower my calories and only eat 4 pizzas a week

 

[calindan2013]

When i cut i lower my calories and only eat 4 pizzas a week

Nice. but at your physique, even eating 10 pizzas a week , you'll stay lean. Especially on cycle. But i'm not you, nor will I ever be. I just have to know what I'm doing and be careful so I can obtain a attractive physique.

 

[Roush]

So I dialed it in correctly then? I should go on with this diet, no cheat meals and just workout and pin my ass and I should see some nice results soon ?

yes its a starting point . some guys may think the carbs are too low , but you work a desk job and are somewhat sedentary and your workouts are home workouts , so you don't need a ton of fuel to fuel heavy grueling workouts.

if after a few weeks you stall, and you need to cut calories a bit more , you can cut them from fats by simply going to eggs whites in the morning instead of whole eggs, or going to lean chicken instead of pork

 

[calindan2013]

Last question for tonight: With this diet what can I expect in terms of the effectiviness of burning fat while simultaneously building LBM from the Tren + Var ? is it possible to do both? Or I can expect to see mostly just fat loss and minimal to no muscle gain. ie. get flat and uninterstesting like a little school boy.