Ant's BIG & LEAN Progress Report

[ant_8u]

Hey Guys

I'm just getting back in the gym after a few years off and need my diet picking apart
(don't think my metabolism is quite what it used to be )

Previous stats:
220lbs @ 8% BF

Initial goal is to get back to where I was, then review and take it from there
Plan is to use whole foods, no supplements, and no gear until I'm back at 200lbs - 210lbs

Current stats:
29 years old
170lbs
14% BF
6ft tall
TDEE = 2533 - 2855 kcals

So far I've planned out the following.....


Meal 1 - 11:00
Oatmeal & Chicken
Oatmeal 50g
Milk 250ml
Chicken 150g

Protein 52.4g
Carbs 44.8g
(sugars) 13.05g
Fats 6.7g
(saturates) 2.85g
Calories 453



Meal 2 - 14:00 PWO
Homemade Yogurt
Oatmeal 50g
Cottage Cheese 325g
Summer Fruits 125g

Protein 45.4g
Carbs 58.7g
(sugars) 28.95g
Fats 9.2g
(saturates) 3.75g
Calories 502



Meal 3 - 17:00
Tuna & Rice Salad
Tuna 140g
Brown Rice 75g

Protein 55.8g
Carbs 57.5g
(sugars) 1g
Fats 4.7g
(saturates) 2.2g
Calories 499



Meal 4 - 21:00
Tuna & Rice Salad
Tuna 140g
Brown Rice 75g

Protein 55.8g
Carbs 57.5g
(sugars) 1g
Fats 4.7g
(saturates) 2.2g
Calories 499



Meal 5 - 00:00
3 x Pancakes
Oatmeal 75g
Eggs x3
Cottage Cheese 225g

Protein 59.2g
Carbs 56.9g
(sugars) 13g
Fats 32.3g
(saturates) 9.8g
Calories 760


Totals:
Protein 268.6g
Carbs 275.4g
(sugars) 57g
Fats 57.6g
(saturates) 20.8g
Calories 2713 kcals



My initial worries are:

Might not have my calories right - Not sure how accurate my TDEE is as my metabolism has changed so much
Lots of sugar - It's almost all in the cottage cheese
Lots of fats - They're almost all from the eggs
Maybe not enough lean proteins (too much cottage cheese, not enough meat??)


So guys, please pick my diet apart for me, and let me know what you think I should change

Thanks all

[jypoll]

As for sugars, start with losing the milk, and decrease you cottage cheese intake. Maybe even lose some of the fruit.
You also forgot vegetables, you should have a few hundred grams of broccoli

Fats are a little high, but not that bad, change the eggs to whites.

I would suggest some whey protein unless you are really against supplements.

[ant_8u]

Hey mate,
Thanks for taking the time to reply

I'll do as suggested and make the revisions you mentioned
I've got broccoli, and celery in meals 3 and 4, but didn't mention it as I'm not counting their calories

I'll make my oatmeal with water instead, and will put 5/6 egg whites in my pancakes instead of using whole eggs

As far as supplements, I'm not against using them, or using gear fir that matter, but was planning on getting back to a good base before adding them to the mix

If you think my diet would benefit I'll happily throw some whey protein in there
I could use it to flavour my yogurt meaning I could remove the fruit and reduce the cottage cheese

As far as my overall calories and macros, how far off do you think I am at present?

I'm holding ~24lbs of BF at the moment
(170lbs @ 14%)

I'm initially aiming for 210lbs @ 10%
Then I'll have to get really serious to get back to 220lbs @ 8%

At 210lbs and 10% I'll have 21lbs BF, which is around 3lbs less than at present

Do you think the kcals listed in my first post would be enough for me right now, or should I increase them further?

If I need to increase them I'd most likely throw some peanut butter in with one of the meals

What do you think?

Thanks again for your help
It's very much appreciated

[jypoll]

If your going to increase cals it should be carbs, and protein not fats. But since you got rid of the eggs i guess you could do PB to compensate for that.

You say you TDEE is 2500-2800 and you have 2700. So i guess you trying to cut fat and bulk muscle at the same time? If that is the case 2700 looks like a good start. you can adjust 100-200 cals every 2 weeks if you arent getting the results you are looking for.

The reason i suggest whey is because it has the highest bioavailabilty of any protein source. So at least in my opinion it is part of a good base.

You also mention yogurt. This may not be optimal as yogurt has sugar.

[ant_8u]

Thanks mate,

I'll forget the pb then and will just up the protein and carbs if/when needed

As far as the yogurt - its a home made one made of cottage cheese and oatmeal
(see meal 2 PWO)

I'll ditch the fruit from that and throw in a scoop of whey instead

How long do you think I should run these revisions for before making any other changes?
Is 1-2 weeks about right?

[jypoll]

yea 1-2 weeks should be fine, or until you gain/lose too much weight or bodyfat

[Back In Black]

Ant, firstly, apologies for the delay. I know you PM'd me and here I am at last, as promised.

Secondly, your avatar. The man is a legend but I always hated the bodybuilder in boxing gloves look. It looks kinda wrong. But, the man is a legend and still in great, if not bodybuilder, shape.

Jypoll has given you some sound advice as far as food choices go (no milk or fruit) and I am just gonna throw some suggested macro's in here for you.

Are you sticking to 5 meals a day though? It doesn't matter really how many meals or when you have them but I know what works best for me and my body and my sleep pattern. That, for me, is no carbs in my final meal, which is my 6th.

Anyhow I would suggest your cals may be a little low and 3000 may be a better starting point but you can start at 2700 and got up from there if you aren't going forward as planned.

2700cal split
Carbs - 270
Pro - 270
Fat - 60

3000cal split
Carbs - 310
Pro - 310
Fat 60

I like to split my carbs over 5 of my 6 meals and pro and fat equally over all 6.

I would double check your macro's too. Tinned tuna? 140g of tinned gives about 35g and your rice will only give you 6g. If it's fresh tuna I hate that you can afford that much of it

Repost your diet with macro's again and I'll take another look for you.

How many days are you lifting and doing cardio?

[ant_8u]

Thanks for the reply mate!

I know what you mean about the 'bodybuilder in boxing gloves look'
I chose the pic as I was an amatuer boxer for around 14-15 years, and because Dorian is very cool
I trained at his place a few times and had a chat with him when he was there
The man is still a monster

As far as my diet goes, 5 meals is pretty easy for me to do right now
I might change it to 6 once my working pattern changes, but I'll see how I get on with 5 before changing even more things (and just confusing matters even more)

I'll up the calories to 3,000 and see what happens (wonder if I'll get fat)

I've rechecked the Macros - you're dead right about the tuna
The cans are 185g, but the drained weight is 140g
(protein is 25g per 100g drained weight = 35g per can) Doh!!
Everything else seems to be in order

Lifting is currently 3 times per week

Sunday = Legs, Core & Cardio
Tuesday = Chest, Triceps & Shoulders
Thursday = Back & Biceps

[ant_8u]

Forgot to add - I had my BF checked too

I'm a little under 11% which is better than I thought
I can see all my abs and obliques, but the lower ones aren't as defined as I would have expected, hence my guess of 14%

I've got myself some very nice calipers too so I can monitor things
Here's what I got!!!......

http://www.holtain.com/tw.php

[ant_8u]

Ok, diet has been revised

Still the same foods (minus the milk and whole eggs) but I've adjusted the measurements/amounts of food

Macros are now as follows.....

Protein: 301g
Carbs: 300g
(Sugars): 38g
Fats: 62g
(Saturates): 21g

Calories: 2970

So, I reckon I'm just about right with my Protein, Carbs, Fats, and Total Calories

But, what do you think about the Sugars and Saturated Fats? Still good?

[ant_8u]

Been hitting my 3,000 calories for the last couple of days with no difficulties

Weight and body fat still the same - as its only been two days

Gonna give it a couple of weeks and see if there's any changes

[ant_8u]

Weight is staying the same, but I'm dropping some fat

Veins in my lower abs are just starting to come through


I'm guessing I should keep the calories as they are?
What does everybody think?

[Back In Black]

Sounds like The Holy Grail-lose fat and gain muscle at the same time! Keep going dude