Diet help for full time student.

[I.Muscle]

I think my diet is somewhat clean however theres always room for improvement. I'd really like to get a lot more meat/veggies in there but its hard when you go to school for 7-8 hours a day. (not to mention work too). Im 19, 5'8'' 166lbs, at about 18% BF. I'm looking to get to 10% bf hopefully about 155lbs. I was very overweight at 191lbs 5 months ago. I just started a clen cycle as i have plateaued slightly.

My diet is currently

Meal 1: 3-4 Whole eggs
2 pieces whole wheat toast
1/2 Tbsp butter

Meal 2:1 Scoop of whey in water
1/2 cup of diced almonds

Meal 3:1 Can Tuna
1Tbsp Mayo (Helps make it bearable)
chopped celery

Meal 4:PWO shake 2 scoops whey in water
1-2TBSP Dextrose sugar

Meal 5:2 TBSP Peanut butter
South beach bar (15g carbs, 10g protein, 140 cals) Is this not too great?

Meal 6: 5-6 chicken strips
Side of veggies or rice


Totals are roughly 1900-2000 cals, 180-200g protein, 85-100g carbs, rest in fats.

I'm supplementing with fish oil, mulit vitamin, and tauring 5g a day for clen. Any help is greatly appreciated.

[mg1228]

need to know ur tdee---do u do cardio? ---oh yea no butter--that south beach bar--how much sugar?----skip the dextrose and do 3/4 cup oats with water and splenda---that peanut butter needs to b natural pb and i hope those chicken strips aint fried, lol

[I.Muscle]

need to know ur tdee---do u do cardio? ---oh yea no butter--that south beach bar--how much sugar?----skip the dextrose and do 3/4 cup oats with water and splenda---that peanut butter needs to b natural pb and i hope those chicken strips aint fried, lol

What is TDEE? I see it everywhere.

Im doing cardio 3-4x a week, 20-30 mins.

Natty pb, grilled chicken. Not sure on the sugar in the SBB. Whats wrong with dextrose PWO?

[mg1228]

What is TDEE? I see it everywhere.

Im doing cardio 3-4x a week, 20-30 mins.

Natty pb, grilled chicken. Not sure on the sugar in the SBB. Whats wrong with dextrose PWO?

tdee is total daily energy expenditure(calories u burn in a day)---do a search on this forum--theyr are equations to help figure it----as far as the dextrose--my opinion is u dont need it---just do a complex carb like oats----u need to up ur cardio to 45 min and i would do when u get up on a empty stomach--unless ur doing 20-30 after ur workout---also add up macros for each meal

[I.Muscle]

tdee is total daily energy expenditure(calories u burn in a day)---do a search on this forum--theyr are equations to help figure it----as far as the dextrose--my opinion is u dont need it---just do a complex carb like oats----u need to up ur cardio to 45 min and i would do when u get up on a empty stomach--unless ur doing 20-30 after ur workout---also add up macros for each meal

Sweet. Yeah im not sure on tdee at all. I usually have 2 out of the 3 cardio days immediately after lifting. My 3rd day i do about 30 mins middle of the day.


Edit: just used this link http://forums.steroid.com/showthread...ight=find+tdee

And calculated TDEE at 2658. Using the 18%bf (you estimated me at) along with the moderately active figure. What does this TDEE figure mean. If i ate 2000 calories even, id lose 500 calories per day strictly from diet, so 500x7 = 1lb a week?

[mg1228]

Sweet. Yeah im not sure on tdee at all. I usually have 2 out of the 3 cardio days immediately after lifting. My 3rd day i do about 30 mins middle of the day.


Edit: just used this link http://forums.steroid.com/showthread...ight=find+tdee

And calculated TDEE at 2658. Using the 18%bf (you estimated me at) along with the moderately active figure. What does this TDEE figure mean. If i ate 2000 calories even, id lose 500 calories per day strictly from diet, so 500x7 = 1lb a week?

exactly---but ur also creating a deficit with cardio------------try to do morning cardio once or twice a week on empty stomach or on that 3rd day do an hour of low intensity cardio---really worked for me

[I.Muscle]

[/B]
exactly---but ur also creating a deficit with cardio------------try to do morning cardio once or twice a week on empty stomach or on that 3rd day do an hour of low intensity cardio---really worked for me

Ok gotcha but heres a problem. I been eating at around 1700-1800 calories for months now (3-4 months now) and havent been gaining or losing weight really. I highly doubt my maintenance calories are in the 1750 ballpark.

Do you think my body has adapated to such low calories? I was thinking about jumping up to 2200-2400 calories while on clen, but im not sure if my body will gain weight back as a result of calorie increase.

[mg1228]

Ok gotcha but heres a problem. I been eating at around 1700-1800 calories for months now (3-4 months now) and havent been gaining or losing weight really. I highly doubt my maintenance calories are in the 1750 ballpark.

Do you think my body has adapated to such low calories? I was thinking about jumping up to 2200-2400 calories while on clen, but im not sure if my body will gain weight back as a result of calorie increase.

if u been eating at 1800 cals and not moving in weight that is ur tdee---ur body can adjust to almost anything---were they clean cals in 5-7 meals?

[I.Muscle]

if u been eating at 1800 cals and not moving in weight that is ur tdee---ur body can adjust to almost anything---were they clean cals in 5-7 meals?

Pretty clean yeah no junk, pretty high protein meals. Im on day 2 of clen right now, gonna bump up to 60mcg tomorrow. What calorie level do you think i should eat at? Jump to 2400 or stay around 2k?

[mg1228]

how many meals?

[I.Muscle]

how many meals?

About 5. Should i stay low carb or does it not matter?

[mg1228]

About 5. Should i stay low carb or does it not matter?

i would do 7 meals for about 2000 cals for about 2 weeks then go to 2400--see how things are goin then---u need to get ur maint and metabolism up--but do it slowly---i would do a 40/40/20 split or close to it

[I.Muscle]

i would do 7 meals for about 2000 cals for about 2 weeks then go to 2400--see how things are goin then---u need to get ur maint and metabolism up--but do it slowly---i would do a 40/40/20 split or close to it

Thanks man sounds good, you're a huge help.


Not sure if you ever ran clen but i dosed 20mch/40mcg day 1+2 and have yet to feel much except slightly faster heart for like 30 mins and a headache. I'm bumping up to 60mcg tomorrow, should i just keep ramping up? Its 100mcg/ML

[mg1228]

Thanks man sounds good, you're a huge help.


Not sure if you ever ran clen but i dosed 20mch/40mcg day 1+2 and have yet to feel much except slightly faster heart for like 30 mins and a headache. I'm bumping up to 60mcg tomorrow, should i just keep ramping up? Its 100mcg/ML

i dont even really know what clen is other than maybe a fat burner---just b careful with it--i have heard that----maybe someone in the steroid forum can help u with that question---i would def get it answered bfor u up it tho