Still learning

[curtis.roy]

Hey guys, I'm new to the forum and have been taking in a lot of great information and advice!
I was 22 and 160 lbs when I started lifting. I have cycled a total of three times at the age of 25, 26 with test.e and deca...which bumped me up to 193lbs.
I am now 36yrs. old and learning more about food than i ever wanted to know!
183lbs.
5'11"
13% bf
I've been following a high protein, low fat diet.
Meal1- 6:00am .5cup of oatmeal,1/4cup raisins,one banana,bagel w/pb.
Meal2-9:00am 6oz.yoplait yogurt,1cup cottage cheese,4 egg whites.
Meal3-12:00pm 8oz.steak or chicken,1.5cup veggies, apple or orange.
Meal3-2:00pm protein bar or pb crackers.
Meal4-4:00pm juice and Halodrol mt
5:00pm lift
Meal 5-6:30sh Protein shake (pro complex)or(nitro core) .5cup oatmeal.
Meal 6-7:30 8oz.steak or chicken 1cup veggies.
Snacks include cashews or high protein bars.
I want to cycle in a month with test.e and deca. followed with Nolvadex and Halodrol .
My last cycle was 10yrs.ago with no knowledge of anti-e's or what to eat.
My goal is to be a lean 195lbs. and I know there is a lot more I need to learn , especially about food !So i will end this by saying thanks to all for the great info.

 

[3J]

bmr/tdee??

macros for meals??

 

[shortfuse36]

O shit sorry 3J , i'll get those asap !

 

[shortfuse36]

still learning

Ok I think I got this right...
6am 9.3/4.1/530/125.8
9am 55/22.5/455/47
12pm 28.4/2.3/534/112.1
2pm 11/13/295/69
6pm 24/1.5/105/7
8pm 68.9/4.3/839/142.1
BMR 1,874
TDEE 4,240
My workouts usually consist of
Wed. chest,tri's and ab's -
Thurs. back and bi's -
Fri. legs -
Sat shoulders,trap's and ab's -
Sun cardio with tredmill,speed bag and heavy bag-
Mon. and Tue's rest .

 

[Welter]

Im assuming thats fat/protein/cal/carbs?

In looking at your meal choices i think somethings wrong with your macro totals.

they total up to 197/47/2758/505 so looking at it like that, it looks like carb/fat/cal/prot? or pro/fat/cal/carb?

do you mix your oatmeal with whole milk? fat free? water? just trying to figure out meal 1

 

[shortfuse36]

Yes that is the "macros"

 

[shortfuse36]

K .5cup oatmeal 5/3/150/27
2oz.raisins 1/0/130/31
1 banana 3.9/.8/429/111.1
1 cup reduced fat milk 8/5/120/111
total 17.9/8.8/829/280.1
pro/fat/cal/carbs

 

[Welter]

K .5cup oatmeal 5/3/150/27
This looks close
2oz.raisins 1/0/130/31
this looks close
1 banana 3.9/.8/429/111.1
this looks way off i come up with 1.7/.5/135/35
1 cup reduced fat milk 8/5/120/111
this looks off i come up with 17.5/8/122/11
total 17.9/8.8/829/280.1

I come up with 17.5p/8f/572cal/116.4carb

 

[shortfuse36]

K .5cup oatmeal 5/3/150/27
This looks close Ok...got this
2oz.raisins 1/0/130/31
this looks close...got this
1 banana 3.9/.8/429/111.1
this looks way off i come up with 1.7/.5/135/35...you are right.
1 cup reduced fat milk 8/5/120/111 this is ok
this looks off i come up with 17.5/8/122/11 this is right...i just typed an extra number
total 17.9/8.8/829/280.1

 

[shortfuse36]

Ok this is what i get from the back of the cartons.p/f/cal/carbs
Meal 1-6am
.5 cup oatmeal 5/3/150/27
.5 cup reduced fat milk 5/8/120/11
1 banana 1.3/.39/105/27
1/4 cup raisins 1/0/130/31
Total=12.3/11.39/505/96
Meal 2-9am
1 cup cottage cheese 26/3/160/10
6 oz. yoplait yogurt 5/1.5/15/33
4 hard boiled eggs 24/18/74/4
Total=55/22.5/249/47
Meal 3-noon
6 oz. chicken 22/.5/100/0
1 cup veggies 2.5/1/5/7
Total=24.5/1.5/105/7
Meal 4-2pm
1 orange 1.2/.16/61.6/15.4
special k bar 2/1.5/90/17
pb crackers 4/10/190/19
Total=7.2/27.5/341.6/51.4
Meal 5-6:30pm
6 oz. large shrimp 42/3/200/0
1 cup veggies 2.5/1/5/7
2 slices honey wheat bread 6/2/160/29
Total=50.5/6/365/36
Meal 6-8pm
2 scoops whey 60/.5/260/4
.5 cup reduced fat milk 5/8/120/11
.5 cup quaker oats 5/3/150/27
Total=70/11.5/530/42

Total per day=219.5P/80.39F/2095.6Cal/279.4Carbs
I am new to measuring everything i eat, i usually eat when i am hungry and try not to over eat.
Hope this is right and thank's for your patience.