First Cycle

[LateStarter]

ops I messed up I said 2423 cals it was actually 3423 sorry for typo so now I see why you said it was cutting

[Phate]

ops I messed up I said 2423 cals it was actually 3423 sorry for typo so now I see why you said it was cutting

that's closer to a bulk, personally if you change a couple of those meals that would make a really nice clean bulk IMO, though the pb sandwich would have to go

[LateStarter]

Ya I was just trying to think of something quick cheap and easy.

What meals would you change? besides the sandwich of course. And thanks for the help.

[Phate]

okay revised my diet

8 eggwhites
3 whole what tortillas
hotsauce
up to 12 egg whites
can of tuna
2 cups redpotatos
how much protein in a can?
8oz chicken
lettuce
dressing
olive oil dressing
one of my massive peanut butter sandwiches
bread
about 1/2 of peanutbutter
bread
1/4 inch of jam
bread
love those about 872 cals

PWO shake is about 500 cals
what's in this?
8oz sirloin
broccoli

so according to fitday this is about 2423 cals
20 fat
47 carbs
35 pro

81
408
297

Now thats for when I bulk.


as for cutting im at 15% should I start bulking or continue on to 10%
I say bulk but wanted some opinions.

instead of the pb sandwish i would have some oatmeal and chicken/egg whites/some other lean protein

[LateStarter]

pwo as of now is either a cup of oats dry and 3 scoops whey or the whey and dextrose.

I will try to up it to 12 whites.

according to the can its 22grams of protein

olive oil it is

I will do oatmeal and like 6 hardboild whites, okay?

[Phate]

pwo as of now is either a cup of oats dry and 3 scoops whey or the whey and dextrose.
that's the better one
I will try to up it to 12 whites.

according to the can its 22grams of protein
then have two cans
olive oil it is

I will do oatmeal and like 6 hardboild whites, okay?

if it's just the whites then try to shoot for 8 at least, each egg white is around 4g

[marseea1]

You obviously need to do some more research about dieting and how to count calories. I would read up on some bulking diets. You do have some good meals there but it could be alot better.

[LateStarter]

okay when all is said and done

12 whites
5 tortillas
hotsauce

2 cans of tuna
2 cups of red potatos

8oz chicken salad with 3 tablespoons of oliveoil for dressing

1 cup oatmeral
10 hardboild eggwhites

1cup dry oats
3 scoops of whey

8oz steak
1 cup broccoli


3517
43p/42c/20f
364/368/79

[Phate]

okay when all is said and done

12 whites
5 tortillas
hotsauce

2 cans of tuna
2 cups of red potatos

8oz chicken salad with 3 tablespoons of oliveoil for dressing

1 cup oatmeral
10 hardboild eggwhites

1cup dry oats
3 scoops of whey

8oz steak
1 cup broccoli


3517
43p/42c/20f
364/368/79

that'll work, do you know your daily caloric expenditure?

[LateStarter]

I am not completely sure how to figure it out. I mean how do i know for sure how many cals are burned while I sleep?

Either way I estimate that its around 2800 - 3000 using fitday

sleep+working at a comp terminal all day+1 and 1/2 hours in gym+spending some time with my kids+relaxing

thats 5 days a week the other 2 drop of the gym and work and replace with park and errands


btw mind me asking where in texas are you?
I am in texas as well

[Phate]

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[LateStarter]

3175 so with a +500 cal

im right about there so I will add some cottage cheese before bed