Ok, for starters stats.....34, 5'10, 255, have no clue on BF but would guess around 20-25%.....main goal here is lose fat, sustain muscle....currently on HRT schedule of 1cc Test Cyp, every 4 days (finally my doc made up his mind)...I know I could play around with the dosage a little, but right now, concentrating on getting a good diet down and training split and not chemicals...ok, did the HB formula, came out to 2761...thinking that reducing 200-300 calories p/week, maybe 2 depending on progress he and energy level....so far this is what I have come up with......but its not complete, need a few pointers:
1st: Fat intake needs to be increased but wondering what are the best sources and how much more?
2nd: Trying to do something W/O oats...the only thing I have ever had problems holding down, even if I blend them up..so looking for alternatives and hoping that some sort of Whole grain bread "may" work
3rd: Im still learning from you guys so if there is anything that is glaring at you making you say "wtf", let me know, I am all ears.
4th: I saved some room for recommendations on the fat and anything else so the total calories are listed low, but my goal is to land somewhere near the 2400-2500 mark finally after the fine tuning
500am: Empty Stomach cardio, 20-25 mins
600am: Meal 1 - 5 egg whites (cal 80, pro18), Whole Grain Bread, 2 slices (cal 140, carb24, pro 6, fat 2), 1scoop whey (cal 110, carb2, pro21, fat 2). sprinkle cinnamon. TOTALS - Cal 330, carbs 26, pro 45, Fat 4
900am: Meal 2 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7
1200pm: Meal 3 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7
300pm: Meal 4 - 175g chicken (cal 289, pro 54, fat 5), Green Beans (cal 35, carb 7, pro 2, fat 0)
TOTALS – cal 324, pro 56, carb 7
430pm WORKOUT, (45-60 mins)
530-600pm (within 20 mins of workout)
PWO-2 scoop whey (cal 220, carb 4, pro 42, fat 4), 16oz of apple juice (cal 220, carb 54)
TOTALS – Cal 440, pro 42, carb 58, fat 4
700p: PPWO - Canned Tuna x1 (cal 175, carb 0, pro 32), Whole Grain Bread, x2 slices (cal 140, carb 24, pro 6, fat 2), 1scoop whey (cal 110, carb 2, pro 21, fat 2) TOTALS – cal 425, carbs 26, pro 59, fat 4
DAILY TOTAL: Cal 2167, Carbs 131, Protein 314, fat 12
As always, thanks in advance!!!
(I know my dumba$$ misspelled diet also)
Also, here is the only up to date pic I have.....and of course its with a shirt on but there is some belly fat under there..hoping to get a good "bare" shot....
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