Head is spinning...need help/advice

[2fat2flex]

Ok, where do I start. I've been reading all these diet threads and my head is spinning with all this info. I'm looking for some help/advice on a diet. I need to lose some fat and i've got plenty to loose. I have no idea about bf% but after reading post on here and seeing peoples guess i'll say 20-25%. 5'9 225lbs. I'm 29 i've been in and out of the gym since my freshman year of highschool. Worked hard through first few college years until I started graduate school and started family. Still in and out of gym last few years but nothing serious for too long. I'm at a fork in the road and I don't want to be the guy that gets married, has kids, and just lets himself go as he enters middle age. I am about to start my first cycle in about 2 weeks, 400mg/week test cyp for 12 weeks and add some winny weeks 7-12. I'm happy with my muscle mass right now but there is a layer of fat around everything especially my gut.

I'm looking for a diet that will meet my needs to loose bf while maintaing/adding lean muscle mass. I'm also now confused as to how much cardio to do after reading lots of post. I planned to do one muscle a day and cardio only on the next day, then next muscle, cardio only following day, etc, etc.. I can do 6 meals a day but I don't get up at the same time because my work schedule is different every week.

I'm no BB and I don't need/want a diet where I have to weigh everything out...i'm just too busy. I can get the 6 meals in a day but I don't know what they should be. Any advice? Please!

[1buffsob]

Ok, where do I start. I've been reading all these diet threads and my head is spinning with all this info. I'm looking for some help/advice on a diet. I need to lose some fat and i've got plenty to loose. I have no idea about bf% but after reading post on here and seeing peoples guess i'll say 20-25%. 5'9 225lbs. I'm 29 i've been in and out of the gym since my freshman year of highschool. Worked hard through first few college years until I started graduate school and started family. Still in and out of gym last few years but nothing serious for too long. I'm at a fork in the road and I don't want to be the guy that gets married, has kids, and just lets himself go as he enters middle age. I am about to start my first cycle in about 2 weeks, 400mg/week test cyp for 12 weeks and add some winny weeks 7-12. I'm happy with my muscle mass right now but there is a layer of fat around everything especially my gut.

I'm looking for a diet that will meet my needs to loose bf while maintaing/adding lean muscle mass. I'm also now confused as to how much cardio to do after reading lots of post. I planned to do one muscle a day and cardio only on the next day, then next muscle, cardio only following day, etc, etc.. I can do 6 meals a day but I don't get up at the same time because my work schedule is different every week.

I'm no BB and I don't need/want a diet where I have to weigh everything out...i'm just too busy. I can get the 6 meals in a day but I don't know what they should be. Any advice? Please!

First off bro, congrats on trying to change your life style. You're in the right place.

That being said, lose the cycle. At your weight/bf%/experience/etc., the cycle won't do you any good. May as well be a placebo. It won't help you to burn fat. Competitors use aas when cutting to preserve muscle mass. It's not needed in your case because A) You're not cutting into the sub 8%bf range, and B) You've not yet surpassed your genetic potential. It's wasted gear. Save it for a lean bulk later down the road.

First step would be to set up a solid diet. You say your schedule changes week to week. That's fine. A lot of the guys here run into the same problem. So keep it simple. Without knowing your daily schedule, and since you're new to dieting, I'll suggest something REALLY simple. Make 3 meals a pro/carb, and 3 meals a pro/fat. To start off with, look for macros somewhere in the range of 150-180g carbs, 350g protein, 60-70g fat. (Drop carbs and/or cals when fat loss stagnates) An easy and effective way to do it is to just make the 1st meal, pre-workout, and PWO meals all pro/carb. Then spread the pro/fat meals out accordingly. (Note: This is NOT an effective diet for the average BB looking to drop into contest condition. This is only a "primer" for the weekend warrior trying to get into shape.)

Next thing is to realize cardio and cutting go hand in hand. With all the time I've spent dieting, I realize more and more, that cardio is king. Low intensity cardio on an empty stomach should be performed AS MUCH AS POSSIBLE, with no session exceeding an hour. If you can fit 2 45min sessions in a day, then do it. It will only help speed the process up. Cardio PWO works as well, but is not as efficient as cardio on an empty stomach. Try to separate your workouts and cardio sessions whenever possible.

As for your workout, again.... keep it simple. Lift 4-5 days a week. Check out the training forum for a routine that you're capable of doing and use a training split that works best for you.

I hope this helps to clear a few things up. Again, these are only suggestions based on your experience with dieting. It is not how I diet, nor is it the most "efficient" way to do it IMO. But.... it is extremely simple and will provide the results you are looking for. Best of luck.

1buffsob

[2fat2flex]

Okay, its been a few days and here is what i've done. I looked at your suggestions and decided you are right about the cylce, so its gone. I looked though the forum and decided to go with the diet for cutting that is stickied. I decided that optimal results are what I want and that I needed to cut down signifficantly on carbs and fats...

Is a "cutting" diet a good idea for someone who is not technically "cutting" for a comp but wants to significantly drop bf% over a 3 month period?

My diet:
Meal 1-can of tuna, slice of whole wheat bread.
Meal 2-scrambled eggs, 1 OMAR cap(prescription ***** 3 fatty acid
capsule, have some flax on order and will compare dosage of two)
Meal 3-chicken or tuna with some veggies
Workout
Meal 4/PWO-protein shake
Meal 5-tuna,chicken, or fish with 1/2 to 1 cup rice, wheat pasta, or oats
Meal 6-protien shake with OMAR/Flax

Need advice with this too.
My workout:
Day 1-chest and Biceps then cardio
Day 2-Cardio only
Day 3-back and triceps, cardio
Day 4-Cardio only
Day 5-Legs no cardio
Day 6-Shoulders,calves,abs and cardio
Day7-Cardio only

Usually moderate to heavy weights, around 3-4 exercises with 6-10 reps each.

Thought/suggestions please

[Kale]

Okay, its been a few days and here is what i've done. I looked at your suggestions and decided you are right about the cylce, so its gone. I looked though the forum and decided to go with the diet for cutting that is stickied. I decided that optimal results are what I want and that I needed to cut down signifficantly on carbs and fats...

Is a "cutting" diet a good idea for someone who is not technically "cutting" for a comp but wants to significantly drop bf% over a 3 month period?

My diet:
Meal 1-can of tuna, slice of whole wheat bread.
Meal 2-scrambled eggs, 1 OMAR cap(prescription ***** 3 fatty acid
capsule, have some flax on order and will compare dosage of two)
Meal 3-chicken or tuna with some veggies
Workout
Meal 4/PWO-protein shake
Meal 5-tuna,chicken, or fish with 1/2 to 1 cup rice, wheat pasta, or oats
Meal 6-protien shake with OMAR/Flax

Need advice with this too.
My workout:
Day 1-chest and Biceps then cardio
Day 2-Cardio only
Day 3-back and triceps, cardio
Day 4-Cardio only
Day 5-Legs no cardio
Day 6-Shoulders,calves,abs and cardio
Day7-Cardio only

Usually moderate to heavy weights, around 3-4 exercises with 6-10 reps each.

Thought/suggestions please

Absofvckingloutely it is !! If you stick to that diet and workout routine, you will be seriously impressed with yourself in three months dude

[audis4]

Okay, its been a few days and here is what i've done. I looked at your suggestions and decided you are right about the cylce, so its gone. I looked though the forum and decided to go with the diet for cutting that is stickied. I decided that optimal results are what I want and that I needed to cut down signifficantly on carbs and fats...

Is a "cutting" diet a good idea for someone who is not technically "cutting" for a comp but wants to significantly drop bf% over a 3 month period?

My diet:
Meal 1-can of tuna, slice of whole wheat bread.---> replace with oats
Meal 2-scrambled eggs---> how many eggs?, 1 OMAR cap(prescription ***** 3 fatty acid
capsule, have some flax on order and will compare dosage of two)
Meal 3-chicken or tuna with some veggies ---> I would add a carb source here
Workout
Meal 4/PWO-protein shake---> add either dex or oats
Meal 5-tuna,chicken, or fish with 1/2 to 1 cup rice, wheat pasta, or oats
Meal 6-protien shake with OMAR/Flax---> not a bad meal, i prefer a whole meal i.e. salmon JMO.

Need advice with this too.
My workout:
Day 1-chest and Biceps then cardio
Day 2-Cardio only
Day 3-back and triceps, cardio
Day 4-Cardio only
Day 5-Legs no cardio
Day 6-Shoulders,calves,abs and cardio
Day7-Cardio only

Usually moderate to heavy weights, around 3-4 exercises with 6-10 reps each.

Thought/suggestions please

Do cardio on an empty tank @ LEAST 4 days per week in the am right after waking up, then hit the gym later on as your schedule shows.

Also, please list macros, diet looks good; what I told you to change was JMO, see how it works for you.

[2fat2flex]

Okay, thanks

I haven't figured out the macros yet.

I know cardio on empty tank is best but man that is my weakest spot...I'm not a morning person. I'll try to tighten up and get it done. Is cardio after workout ok because that is really the best spot for my schedule since i'm already at the gym.

[2fat2flex]

Just saw you suggestions to the diet.

2-3 scrambled eggs, should I add more?

Wouldn't it be better to leave off those extra two carb sources your recommending on the pre and post workout meals in order to maximize weight loss??

[audis4]

Okay, thanks

I haven't figured out the macros yet.

I know cardio on empty tank is best but man that is my weakest spot...I'm not a morning person. I'll try to tighten up and get it done. Is cardio after workout ok because that is really the best spot for my schedule since i'm already at the gym.

Ya, I usually wake up about an hour before cardio, drink coffee and jump on the elliptical for an hour.

[audis4]

Just saw you suggestions to the diet.

2-3 scrambled eggs, should I add more?

Wouldn't it be better to leave off those extra two carb sources your recommending on the pre and post workout meals in order to maximize weight loss??

Ya, thats only about 9g of protein at best. Because its a pro/fat meal I would recommend 10 egg whites (40g protein) or whatever fits into your diet and use 2 of the yolks; JMO.

I would definitely keep those carbs pre and post workout, those are 2 of your most important meals IMO (especially preworkout). Center your carbs around your workout. 4 out of my 6 meals are pro/carb.