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  1. #1
    Join Date
    Feb 2010
    Location
    Texas
    Posts
    901

    Inspiration from 405

    I saw a thread in the HRT section of how much 405 has accomplished and I got inspired and pissed off at myself for wasting time while on TRT. So I am going to try and follow as closely to 405's example and see what can happen to me. Here is the diet I came up with. My stats are 6', 260lbs., 20.5 BF%(Had it measured)


    Here are some formulas 405 had posted and I just used my numbers for myself


    starting wt:260lbs at 20.5%bf
    260 x .2005 =52.13 (lbs fat)
    260 - 52.13 = 207.87 (lbs LBM)
    207.87 x .4536 = 94.28 (kg LBM)

    BMR = (21.6 x kg LBM) + 370

    BMR = (21.6 x 94.28) + 370 = 2406.44cals

    TDEE = 2406.44 x 1.55(5day per week multiplier) = 3729.98cals

    BMR = 2406.44cals

    TDEE = 3729.98cals

    I figured a 1,000 calories below my TDEE since he went 950.

    2700cals
    390 protein =1560 calories
    150g carbs=600 calories
    60g fat=540 calories

    Total=2700 calories

    2700 calories
    390g of Protein
    150g of Carbs
    50g of Fats

    8:00 AM
    3 egg whites---10.5P, 1C, 0F
    2 eggs---14P, 0C, 9F
    1 serving of whey protein---48P, 6C, 2F
    1/2 cup of Old Fashioned Oats---5P, 27C, 3F
    3 servings of Reduced sugar strawberry jelly---0P, 18C, 0F

    10:30 AM
    8oz. Chicken----48P, 0C, 2F
    Steamers Brocoli & Cheese---2P, 7C, 1F-----I know its not perfect, but I can't eat brocoli plain

    1:00 PM
    8 oz of Chicken breast---48P, 0C, 2F
    2 cup of Green Beans----2P, 8C, 0F
    1/2 cup of brown rice---2.5P, 21C, 2.2F

    3:30
    8 oz. Jennie O Extra Lean Turkey---52P, 0C, 3F
    1/2 cup of brown rice---2.5P, 21C, 2.5F
    Steamers Brocoli & Cheese---2P, 7C, 1F

    4:30
    1 serving of whey---24P, 3C, 1F
    1/4 Cup Old Fashioned Oats---2.5P, 13.5C, 1.5F

    5:00-6:30---WORKOUT

    6:35
    2 servings of whey---48P, 6C, 2F
    1/4 cup of Old Fashioned Oats---2.5P, 13.5C, 1.5F

    8:00
    8 oz. of Chicken breast---48P, 0C, 2F
    1.5 cups of Green Beans---3P, 12C, 0F

    10:30
    2 serving of Casein---48P, 8C, 2F
    Serving of Almonds---6P, 6C, 14F

    I have all the nutrition facts saved on my Bodybugg and this is what it came out to be

    393g of Protein
    168g of Carbs
    50g of Fats

    Total calories=2,670 calories

    So I do have some additional calories, but I figure if I put ketchup or hot sauce on something it will balance out to the 2700 calories.

    Does anybody have any suggestions? Maybe something I could substitute or change around that it would work better.

    WEIGHT LOSS TRACKER
    Starting weight as of 2-14-12-----261.3lbs
    2-21-12---256.1
    2-28-12---252.7
    3-06-12---251.8
    3-13-12---249.5
    3-20-12---247.8
    3-27.12---245.2
    4-3-12----245.5
    4-10-12---242.4
    4-17-12---244.1
    Last edited by NOSUPERMODEL; 04-17-2012 at 07:48 AM. Reason: Changed diet

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