Advice on Diet?

[cmn]

41yo
5'11"
230
15%bf
(TRT: 100mg test cyp/wk, 250iu HCG twice a week)

I am attempting to make my way to 10%bf.

BMR: 2050
TDEE: 2818

Pre 5am Workout: 2 scoops ON Whey
Post Workout: 2 Scoops ON Whey
Breakfast: 4 eggs, ½ cup oatmeal, ½ tbsp butter, 1tbsp honey, 2g fish oil
Mid morning: 3oz boiled chicken, medium banana
Lunch: 6oz boiled chicken, 1cup broccoli, medium sweet potato, ½ tbsp butter
Mid afernoon: 2 Scoops ON Whey
Dinner: 6oz albacore tuna, ¾ tbsp Mayo w/olive oil, ½ tbsp relish, 1 egg, 2g fish oil

Calories: 2135
Protein: 276g
Carbs: 120g
Fat: 54g


Thanks.

[cmn]

Are calories sufficient? Macros? Too much ON Whey?

I drink 120oz water a day...take orange triad, vit c, vit d, potassium, zinc, magnesium, vit e.

Any suggestions/critiques?

[HCL]

If you calculated your tdee correctly and it is at 2800, then 2100 is a low starting point, try 2400 first.


Start with these numbers:

240 p ( this keeps you at 2.4 g of p per kg, even 2g/kg would suffice, but since you are 41 and amino acid sensitivity decreases as we age 2.4 g/kg is a sure shot, going higher has no sense whatsoever, and there is current ongoing research supporting this number, but i would keep that for another thread)

240c (this will keep your strength up, carbs are protein sparing, and you will cut these as time goes by without cuting protein and fat, absolutely no need to be "carbophobic" )

50 f ( or you could start at 200 carbs and increase fat to 67, as 50 is a low number for a 220 pound man with 10% bf (this your goal? )

So that would be 2370 Kcals and a good starting point

[Papiriqui]

41yo
5'11"
230
15%bf
(TRT: 100mg test cyp/wk, 250iu HCG twice a week)

I am attempting to make my way to 10%bf.

BMR: 2050
TDEE: 2818

Pre 5am Workout: 2 scoops ON Whey You should be adding some clean carbs here i.e oatmeal, preferably egg whites rather than shake
Post Workout: 2 Scoops ON Whey also add some carbs here oat meal or whatever else you may like
Breakfast: 4 eggs, ½ cup oatmeal, ½ tbsp butter, 1tbsp honey, 2g fish oil When you say BUTTER i hope you mean peanut butter, remove honey
Mid morning: 3oz boiled chicken, medium banana banana is not bad but has a lot of sugar, take it off replace with good clean carb
Lunch: 6oz boiled chicken, 1cup broccoli, medium sweet potato, ½ tbsp butter Again i hope is peanut butter
Mid afernoon: 2 Scoops ON Whey add whole foods take off the shake if possible
Dinner: 6oz albacore tuna, ¾ tbsp Mayo w/olive oil, ½ tbsp relish, 1 egg, 2g fish oil lots of fats on this meal, olive oil and fish oil, either or

Calories: 2135
Protein: 276g
Carbs: 120g
Fat: 54g


Thanks.

Make the diet more detail for each food source, calories, proteins, carbs, fats, use clean source proteins and carbs, Carbs (oatmeal, sweet potato, brown rice, lentils, ezekiel bread, etc) Proteins (egg whites, chicken breast, ground turkey, ground beef, tilapia), FATS (fish oil, olive oil, nuts, peanut butter) Read the sticky that talks about foods and their macronutrients so you have an idea. Post a detailed diet so we can advise you on it.

[HCL]

clean source proteins and carbs.

Define "clean" please.

[AXx]

Clean would be lean steak or chicken breast vs. dirty: ribs or dark meat chicken or processed foods

Carbs would be oatmeal, sweet potato, brown rice, dirty would be French fries or (my favorite) Suddenly Salad Pasta Salad something along that line.

Some here don't worry about white or brown, I do because white seems to make me fatter and craze $hitty foods.

There is a stickie at the top of the page towards the bottom of the stickes that lays out what foods to consume and what the macros of a given portion is. Very good read.

It's titled "Bodybuilding Foods Macro Chart"

[HCL]

Carbs would be oatmeal, sweet potato, brown rice"

So a banana is a "dirty" carb?

[--->>405<<---]

41yo
5'11"
230
15%bf
(TRT: 100mg test cyp/wk, 250iu HCG twice a week)

I am attempting to make my way to 10%bf.

BMR: 2050
TDEE: 2818

Pre 5am Workout: 2 scoops ON Whey
Post Workout: 2 Scoops ON Whey
Breakfast: 4 eggs, ½ cup oatmeal, ½ tbsp butter, 1tbsp honey, 2g fish oil
Mid morning: 3oz boiled chicken, medium banana
Lunch: 6oz boiled chicken, 1cup broccoli, medium sweet potato, ½ tbsp butter
Mid afernoon: 2 Scoops ON Whey
Dinner: 6oz albacore tuna, ¾ tbsp Mayo w/olive oil, ½ tbsp relish, 1 egg, 2g fish oil

Calories: 2135
Protein: 276g
Carbs: 120g
Fat: 54g


Thanks.

at 230lbs and 15% bf using katch/mcardle i get ur bmr at 2285 and tdee at3540..

id run 900cals below tdee at 2640..

read sticky:
dieting 101:cutting

drop all the bold.. sugar and bad fat imo.. sugar will really inhibit ur ability to burn fat..

[AXx]

So a banana is a "dirty" carb?

Banana has sugar when cutting we need to limit our sugars.

[HCL]

when cutting we need to limit our sugars.

Why and to what extent?

[AXx]

Sugars are carbs they have 4 calories per gram just like any other carbs. Sugars are extremely high on the GI scale. I avoid them all except what I get as far as trace amounts in certain foods. So if I eat lets say a banana it has 28g sugar thats another 112 kcal I could avoid. Every little bit adds up. Sorry thats not the best explanation I hope it hepls.

[Papiriqui]

Why and to what extent?

We are just trying to give the guy some sound advises but if you want him to eat the sugar out of the box, by all means tell him to do so!!! If you had read just 1 of the sticky here you wouldnt be asking this many simple questions!!

[HCL]

We are just trying to give the guy some sound advises but if you want him to eat the sugar out of the box, by all means tell him to do so!!! If you had read just 1 of the sticky here you wouldnt be asking this many simple questions!!

They are simple questions, yet misinformation is enormous regarding them.

Ok, i see where you think this is going, but I am asking these questions to get you and OP into thinking. I know the answers myself so here it goes:

Sugars are carbs they have 4 calories per gram just like any other carbs.see where this ultimately leads us? Sugars are extremely high on the GI scale For the record, GI is a useless scale for healthy individuals, if you dont believe me, try looking who came up with it and why was it created. I avoid them all except what I get as far as trace amounts in certain foods. So if I eat lets say a banana it has 28g sugar thats another 112 kcal I could avoidif you substitute, not add on top of everything, 28 g of "clean carbs" with 28g from banana it will have no impact on body re-composition. Every little bit adds up. Sorry thats not the best explanation I hope it hepls.

Thanks for your time, I appreciate it, but above in bold:

Banana has sugar when cutting we need to limit our sugars.

partially correct. If you have calculated your carbs for that day, and if you substitute some of those "clean carbs" with sugars, it will have zero effect on body re-composition, regardless of what many here think.

[--->>405<<---]

Why and to what extent?

Why do we need to limit our sugars? Depends on ur goals. If u goal is to cut fat then yes u need to limit ur sugar intake. The extent to which u need to limit it depends on many factors. One of which is how fat u currently are and how lean u want to get. If ur 300lbs and 40% bf then u can get by eating some sugar for awhile.

If ur 12% bf and trying to cut below 10% then eliminating as much (or all u can) sugar is the way to go. The length of time this is done depends on the style of cut ur on. If its a carb cycle cut like the one im currently running then u eliminate all sugar for 3.5 days per week (dieting phase). On the pm of day 4 thru day 5 sugar is ok because the diet phase is over and ur now shifting into the carbload/anabolic phase of the diet.

Sugar is the enemy of adipose oxidation for one big reason: INSULIN. Whenever insulin is present in moderate proportion ur body is unable to mobilize fat into the blood for oxidation. Now u may want a source for this info and i refer u to The Stubborn Fat Solution written by Lyle MacDonald. Read it and let him explain to u why that is.. I have read it and utilized his diet effectively. Maybe u will learn something...

[HCL]

Why do we need to limit our sugars? Depends on ur goals. If u goal is to cut fat then yes u need to limit ur sugar intake. The extent to which u need to limit it depends on many factors. One of which is how fat u currently are and how lean u want to get. If ur 300lbs and 40% bf then u can get by eating some sugar for awhile.

If ur 12% bf and trying to cut below 10% then eliminating as much (or all u can) sugar is the way to go. The length of time this is done depends on the style of cut ur on. If its a carb cycle cut like the one im currently running then u eliminate all sugar for 3.5 days per week (dieting phase). On the pm of day 4 thru day 5 sugar is ok because the diet phase is over and ur now shifting into the carbload/anabolic phase of the diet.

Sugar is the enemy of adipose oxidation for one big reason: INSULIN. Whenever insulin is present in moderate proportion ur body is unable to mobilize fat into the blood for oxidation. Now u may want a source for this info and i refer u to The Stubborn Fat Solution written by Lyle MacDonald. Read it and let him explain to u why that is.. I have read it and utilized his diet effectively. Maybe u will learn something...

The type of diet you are on is Ultimate Diet 2.0, I am sure now.

Are you trying to say that if person A has 150 target carbs/day and eats 50 of them from simple carbs he is going to lose less fat than person B that has the same target 150 carbs/day yet eats only 10 of those from simple carbs?

And answer me one more question please, what do you think, are BCAA's allowed during diet and why?

[--->>405<<---]

The type of diet you are on is Ultimate Diet 2.0, I am sure now.

Are you trying to say that if person A has 150 target carbs/day and eats 50 of them from simple carbs he is going to lose less fat than person B that has the same target 150 carbs/day yet eats only 10 of those from simple carbs?

And answer me one more question please, what do you think, are BCAA's allowed during diet and why?

Question 1: hard to say with any degree if accuracy considering many factors will come into play. But theoretically yes. They may lose the same amt of fat but iT will take Person A longer to get there. Carb timing will also have an effect. Taking into account the effect of insulin on mobilization of fat into the blood if u were to eat the simple carbs before bed as opposed first thing in the am prior to fasted cardio (for example). Obviously fat mobilization is gonna be more important pre cardio than before bed.

As a personal choice i prefer not to ingest any simple carb while in the low carb phase of my cycle. It would seem to me the fact of the existence of the carb cycle itself particularly the style of glycogen depletion would be proof enuff to u of the negative impact of sugar on ones ability to burn fat. Or more specifically the positive effect of the absence of sugar on ones ability to burn fat.

Question 2: i am not knowledgeable enuff on bcaas to give u an answer. But IMO i see no problem with taking them as long as they dont contain moderate to substantial amts of sugar while implementing the style diet were discussing here. I have read to do fasted cardio without anything other than water. Its what i do and have had great results.

Im not speaking just from the position of someone whi has read this stuff but also from the position of one who has applied it successfully

[HCL]

Question 1: hard to say with any degree if accuracy considering many factors will come into play. But theoretically yes. They may lose the same amt of fat but iT will take Person A longer to get there. Carb timing will also have an effect. Taking into account the effect of insulin on mobilization of fat into the blood if u were to eat the simple carbs before bed as opposed first thing in the am prior to fasted cardio (for example). Obviously fat mobilization is gonna be more important pre cardio than before bed.

As a personal choice i prefer not to ingest any simple carb while in the low carb phase of my cycle. It would seem to me the fact of the existence of the carb cycle itself particularly the style of glycogen depletion would be proof enuff to u of the negative impact of sugar on ones ability to burn fat. Or more specifically the positive effect of the absence of sugar on ones ability to burn fat.

Question 2: i am not knowledgeable enuff on bcaas to give u an answer. But IMO i see no problem with taking them as long as they dont contain moderate to substantial amts of sugar while implementing the style diet were discussing here. I have read to do fasted cardio without anything other than water. Its what i do and have had great results.

Im not speaking just from the position of someone whi has read this stuff but also from the position of one who has applied it successfully

You see, person A and Person B will lose the same amount of fat in the same time frame. For athletes that have workouts 24h apart, it is that simple. Watch the video Alan Aragon made with Ian McCarthy on the sugar debate, i think in that video this is covered. They also cover the "borderline" a individual has to cross with consuming fructose/added sugar generally so that it becomes a health issue, still not a body re-comp issue.

There is absolutely no point to worry about insulin if you are a healthy individual eating his targeted macros and micros, even on a diet. You will be deficient, you will lose fat. One can not watch the net anabolism/catabolism/insulin secretion and ignore the rest of the day. If you are 500 Kcals deficient and are eating your target macros/micros you will lose fat almost regardless of nutrient timing. Nutrient timing is, in most cases, important when athletes train 2x a day to almost glycogen depletion, or have daily activity to the point of glycogen depletion.

Btw, BCAA's, amino acids generally, are highly insulinogenic, so you see where the belief :"no, one can not have simple carbs before a workout, it will raise insulin and hinder weight loss", yet mega-dosing BCAA's (even with 0 sugar) around the workout in a deficient state is highly recommended. Funny, isnt it?

oh, and look at this:

1. ASP increases both glucose uptake as well as fatty acid esterification in a manner that is independent of but additive to insulin - you can store fat independent of insulin.

2. In humans, an increased ASP secretion was found after a fatty meal, while the ASP
concentrations remained unchanged after an oral administration of glucose.

3. YET: Mas³owska et al. have proven that insulin enhances
ASP synthesis. Both insulin and ASP suppress fatty tissue lipolysis . ASP
increases triglyceride synthesis and storage in the fat cell and it also decreases
fatty acids secretion from adipocytes.

so eating a "fatty" meal will as a result have increased ASP secretion, and eating a "carby" meal will enahce ASP synthesis, so ultimately, it is imminent that you will store fat regardless of meal composition, and thats why the only thing that matters is a quality (if that makes sense?) caloric deficit.

In the end - it is that simple

[--->>405<<---]

Upon further reading i found a post where lyle macdonald addresses bcaas prior to fasted cardio. He says not to take them due to insulin response.

Ive watched a little of the aragon vid ur speaking and believe i quit listening out of boredom. Apparently we have 2 difft schools of thought. I personally dont feel like debating u at this point cuz i simply dont care. I know what has worked for me and am sticking to it for now. I will also continue to discourage ur school of thought.

Have a good one.. U mite wanna read stubborn fat solution.

[HCL]

You are right, in the end, we will all do what we think is best for us.

Have a good day too

[Papiriqui]

upon further reading i found a post where lyle macdonald addresses bcaas prior to fasted cardio. He says not to take them due to insulin response.

Ive watched a little of the aragon vid ur speaking and believe i quit listening out of boredom. Apparently we have 2 difft schools of thought. I personally dont feel like debating u at this point cuz i simply dont care. I know what has worked for me and am sticking to it for now. I will also continue to discourage ur school of thought.

Have a good one.. U mite wanna read stubborn fat solution.

^^x2