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
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