Need help with Diet (for Cutting/HGH)

[RoachForLife19]

Bored at work so I snazzed it up in Excel. Anyways its pretty basic in terms of foods. My main issue at the moment is that I need to make everything easily portable for work since I often work different hours. Im okay with eating the same things over and over, so long as they are things I like

But advice is very much welcome and appreciated



Gear: Starting HGH in a few weeks so I want to get this in check. I will ramp up to 4iu/day 7days a week
Training: 4-5 days a week, 30-45min cardio at least 5 days a week

[the big 1]

Bored at work so I snazzed it up in Excel. Anyways its pretty basic in terms of foods. My main issue at the moment is that I need to make everything easily portable for work since I often work different hours. Im okay with eating the same things over and over, so long as they are things I like

But advice is very much welcome and appreciated



27 years old
6' 0"
190lbs
BF 17-18%

BMR Formula 1 = 1264
BMR Formula 2 = 2037 (66 + 1183.7 + 914.4 - 126.9)

Gear: Starting HGH in a few weeks so I want to get this in check. I will ramp up to 4iu/day 7days a week
Training: 4-5 days a week, 30-45min cardio at least 5 days a week

Whats your TDEE ? activity level ? your barely over your BMR with that amount of food....

[RoachForLife19]

Im pretty sure the closer formula is the first one since Im at 18% BF, so its like 1300 for the BMR. For the activity level, I sit at a desk all day, although I mentioned my cardio and workout amounts (5days of each).

[RoachForLife19]

TDEE is 1800-1900

[the big 1]

TDEE is 1800-1900

im having trouble believing your TDEE is this low for a man your weight, im 195 and my TDEE is 3500, i know your fairly sedative what with the desk job and such, but your TDEE is not that low if you train and do cardio 5 times a week like you say you do...

have you much expierience with GH ? its a great drug if you have a good diet to complement it, but the gains and added fat loss benifits can take months for the desired effect....

i would definately up your calories through fat or carbs, and do cardio maybe once a day till your at a low bodyfat....then think about gh later on...

also, ide take out the shakes in meals 2 and 7 and replace them with real food, a lean meat would be better...

[RoachForLife19]

Im just multiplying so maybe Im looking at the wrong formula? Im taking my 1270 BMR and multiplying by 1.5 to get 1900. Should I be using the higher rate than 1.5? I do about 9hours of activity a week between cardio and lifting, the rest of the time is relatively sedative.

As for GH im in it for the long haul, 12months is my plan for the moment, paired with t4. My diet is so-so now but Im going to wait about 3 weeks before I start the GH. Even then, it will take me nearly 1 month to ramp to 4iu a day. So it wont be an overnight thing

[RoachForLife19]

the big 1, you were completely right, my math was off. Anyways I updated it. BMR is around 2000 and TDEE for moderate is around 3100. Im not sure if moderate is good or not based on my activity/sitting but I put it there anyway

Thanks

[the big 1]

the big 1, you were completely right, my math was off. Anyways I updated it. BMR is around 2000 and TDEE for moderate is around 3100. Im not sure if moderate is good or not based on my activity/sitting but I put it there anyway

Thanks

if you train 5 x week, i would multiply your BMR by 1.6, most people fall in that area...

once you have that, you taken away 500kcal to lose weight and add 500 to gain weight...(as a guidline)

whats you training like ?

[RoachForLife19]

I used 1.55 so this is close. If I subtract the 500 that would put me around 2600-2700 cal. Im lower than that obviously but have room for improvement/change.

Training is a 4day split
Chest / Bis
Back / Tris
Shoulders / Traps
Legs / Abs

If you need specific exercises I can give you that as well. I typically do 4sets, 10reps of each exercise and approx 4 exercises per muscle group.

[the big 1]

I used 1.55 so this is close. If I subtract the 500 that would put me around 2600-2700 cal. Im lower than that obviously but have room for improvement/change.thats much better

Training is a 4day split
Chest / Bis
Back / Tris
Shoulders / Traps
Legs / Abs

If you need specific exercises I can give you that as well. I typically do 4sets, 10reps of each exercise and approx 4 exercises per muscle group.

ok, training split looks fine, cant say much without the exercises though..,

are there lots of beautiful heavy compound exercises like deads, squats and press's ?

16 sets is maybe a little high for smaller muscle groups like arms and stuff, but 12-16 is ok for large groups depending on how heavy you lift..

[RoachForLife19]

Yes. I think my training is in pretty good condition as it stands. Does this mean that my diet is okay? Based on what you mentioned it looks like I may need 200 more cals? Any suggestions

[the big 1]

the recomendations for losing weight are 500kcal below TDEE, so go by that and see how you go...

if weight starts to come off to fast add a couple of hundred calories, if weight loss stalls, try upping cardio...or lowing calories further...

going by the recomendations helps, but needs playing with, so just work it to suit you...

[tembe]

looks good i guess

i myself run a keto diet during cutting