what's going on everyone new guy here

[tyler2k]

Hey everybody, been reading on this site awhile finally just joined. Looking to hey some insight from the more experienced guys here. Iv run a few cycles of epi and loved it, but I'm now ready to move up to test i just have to lean out some more before i start. I'm looking to start possibly in December or January i just wanted to know of you think my diet is up to par.
My stats are
26 years old
6'1 and 250lbs and 22%bf
I have been training for 7 years and do cardio 6xs a week
Im currently at work but when im home I'm gonna post up my full diet and hopefully everyone can give me insight on how it looks. And again glad to be part of the forums now and looking forward to all tyne info you guys have

 

[Megatron28]

Welcome! Good luck getting that diet dialed in. That is the key to a successful cycle.

 

[e92]

lets see what your diet is looking like cowboy, and we'll turn you into indiana jones in no time

 

[tyler2k]

Haha i have no doubts in that one, once I'm home ill copy and past it up but im definitely excited to kick this off

 

[tyler2k]

Also is it ok to post a possible place to do private blood tests on the forum to see if anyone has used it, cause I'm in nj and have to go to pa to get to the blood work Just wanna make sure it's a good spot

 

[e92]

Also is it ok to post a possible place to do private blood tests on the forum to see if anyone has used it, cause I'm in nj and have to go to pa to get to the blood work Just wanna make sure it's a good spot

when i lived in new york i would drive to connecticut to get bloodwork. check out Buy Lab Tests Online | Private MD Labs

 

[tyler2k]

I found personalabs.com and they have one right over the bridge in pa i was gonna try

 

[Megatron28]

Read the link in my signature below. I talks to getting private blood work.

 

[tyler2k]

I looked through that link had alot of great info. The first link for the pre cycle test had none near me and the second has one right near me but says the services are not for nj residents does that mean im SOL

 

[tyler2k]

sorry in advance for the long post im just copy and pasting my diet,
22% bf
89klgs lean mass
Bmr =2292
Tdee=3553
Daily calorie intake= 3013
Meal 1. 3 eggs=222 calories, 9 grams of fat, 19 grams of protein
1 cheese slice=80 calories, 6 grams of fat, 5 grams of protein
1 sausage=150 calories, 9 grams of fat, 4 grams of carbs, 13 grams of protein
1 wrap=130 calories, 3 grams of fat, 22 grams of carbs, 4 grams of protein
582 calories , 27 grams of fat, 26 grams of carbs, 41 grams of protein

Meal 2. Shake
1 scoop of protein= 130 calories, 3 grams of fat, 6 grams of carbs, 20 grams of protein
2 tbsp of peanut butter, 190 calories, 16 grams of fat, 8 grams of carbs, 7 grams of protein
1 cup silk, 60 calories, 2 grams of fat, 11 grams of carbs, 1 gram of protein
380 calories, 21 grams of fat, 25 grams of carbs, 28 grams of protein



Meal 3. Tuna
1 can of tuna =270 calories, 2 grams of fat, 59 grams of protein
1 tbsp of mayo= 90 calories, 10 grams of fat
360 calories, 12 grams of fat, 59 grams of protein

Meal 4. Steak and squash
8oz of steak= 424 calories, 15 grams of fat, 68 grams of protein
1 ½ cups of squash= 27 calories, 6 grams of carbs, 2 grams of protein
½ cup of sauce =70 calories, 1.5 grams of fat, 13 grams of carbs, 2 grams of protein
521 calories, 16.5 grams of fat, 19 grams of carns, 72 grams of protein

Meal 5. Chicken and veggies
8oz of chicken= 248 calories, 3 grams of fat, 52 grams of protein
Broccoli and cheese= 60 calories, 2.5 grams of fat, 7 grams of carbs, 2 grams of protein
308 calories, 5.5 grams of fat, 7 grams of carbs, 54 grams of protein

Meal 6. Turkey and veggies
8oz of 93% lean ground turkey = 520 calories, 29 grams of fat, 61 grams of protein
Creamed spinach= 70 calories, 2.5 grams of fat, 9 grams of carbs, 3 grams of protein
590 calories, 31.5 grams of fat, 64 grams of protein

Totals= 2743 calories , 101 grams of fat, 86 grams of carbs, 318 grams of protein

i know the fats are kinda high but i want to keep my strength if i can, also the shake is always my pre work out meal and iv been adding two tablespoons of oatmeal to it for extra carbs, i eat roughly every 4 hours. and just one more thing i eat those ranch sunflower seeds through out the day just to kinda keep me busy. any info would be awesome

 

[tyler2k]

oh and i have a protein shake right after my workout as well

 

[tyler2k]

My diet look that bad haha

 

[tyler2k]

Does the structure of the diet look right to cut?

 

[e92]

i'd lower the fat and up the carbs to 150 but thats just me. calories will drop as well if you lower the fat

 

[tyler2k]

How much should i lower it

 

[tyler2k]

And other than that how's it look

 

[mickey7]

Youre taking in too much saturated fat (saturated means it is saturated in hydrogen atoms and harder for your body to break down) instead of having mayo put a tablespoon of olive oil, instead of having sausage have 4 oz of chicken breast, cut out dairy completely and honestly peanut butter isnt the best when trying to cut fat either! Have your carbs in the morning and post workout and make sure theyre sweet potatos, oats, or long grain brown rice. Another thing, your body can only handle so much protein, the rest gets pee'd out or goes through gluconeogenesis and converted into glucose for energy, so lower that to maybe 275 for a guy your size, bring your total calories down another 200 calories for now then slowly decrease maybe another 100 calories every week, the only way you'll really loose weight is if you're expending more calories than you take in

Goodluck!!

 

[Onk]

Did I read something wrong when the OP says 250lbs and then just above it's 89 kgs?

1kg = 2.20lbs

I have it on the left under my name!

 

[Mountain-Man]

Welcome
To ology great to have u here brother

 

[tyler2k]

That was lean body mass, but I'm not the brightest so it's entirely possible my math is off