Getting diet in check

[sgt2jay]

In november i am starting what i title change from gh to peptides. Some of you have read the thread which details the protocol now i am gettign my diet lined up as i have everything else lined up.

I am looking to drop fro 16% bf to closer to 10%

I figured a Tdee of just over 3000 with figuring on the activety level one less than what i guessed at.

this diet is based off ease of use and you will notice more protein shakes than many here would reccomend. I will however substitue tuna with smaller shake on weekend in a combination to meet the same macro on meals 2 & 4.

meal 1
1 cup egg whites Cal 140 F-0 C-0 P-30
1 Omega 3 egg Cal 85 F-6 C-0 P-7
1 cup oats Cal 300 F-2.5 C-54 P-5
total Cal 525 f-8.5 c-54 p-42

meal 2
shake cal 240 f-2 c-2 p-48
2 fish caps f-2.5
total cal 260 f-4.5 c-2 p-48

meal 3
8 oz chicken cals 345 f-3.4 c-0 p-64.4
1 cup green beans cals 34 f-0 c-8 p-0
3/4 cup brown rice cals 134 f-1.1 c-27.75 p-3.1
total cal 513 f-4.5 c35.75 p-67.5

Meal 4
shake cal 240 f-2 c-2 p-48
2 fish caps f-2.5
total cal 260 f-4.5 c-2 p-48

Meal 5
8 oz steak cal 389 f-11.5 c-0 p-64.4
spinach cal 65 f-1 c-0 p-8
3/4 cup brown rice cal 134 f-1.1 c-27.75 p-3.1
1 cup green beans cal 34 f-0 c-8 p-0
totals cal 622 f-13.6 c-35.75 p-75.5

Meal 6
shake cal 240 f-2 c-2 p-48
2 fish caps f-2.5
total cal 260 f-4.5 c-2 p-48

FAT CARB PRO
FULL TOTAL 2520 45.6 134.5 332.5

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

hey sgt read ur thread in the other section and am interested cuz im thinking of running CJC 1295 (no dac) + IPAM once i get this stuff figured out. where do u get all ur info on peps such as how to shoot it (IM vs subq) as well as combining it together (cjc + ghrp) etc..?? i cant find a lot of info. there are prob questions i need to be askn but cant ask em if i dont know what to ask

what r ur complete stats? u say ur bf% is 16% what is ur total weight? 3000tdee/maintenance is a bit on the high side and im curious to what forumla ur using or if u have figd out thru experience 3000cals per day is indeed maintenance for u?

also where does ur workout fall into all this? how much cardio u plan on doing?

a good starting maintenance formula (kinda new) is (LBM x 15) - for u this would mean ud have to have 200lbs LBM..

food choices look good BTW.

[sgt2jay]

honestly i just used an online tdee calculator to get 3075 as well as there is one on fitday.com which is close to the same.

stats are 210 5' 10" age 41
usin you method i come in at tdee of closer to 2600 so i need to tweek this a bit

Work our is a HIT mon-wed-fri 45 min kickboxing cardio and tue-thur-sat 45 resistance band training between meal 1 and 2

google datbtrue great info on peps.

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

datbtrue: got it thx

typically the online calcs and the tdee formula in the sticky errs to the high side. the error is in the activity multiplier IMO. the "LBM x 15" formula is also not going to be exact but if anything my guess would be itd err to the lower side. personally id rather be lower than higher. esp when cutting (but also bulking). i hate putting on bodyfat

with 176.4lbs LBM i would prob start aroung 2200cals. i also like 60/20/20 pro/carb/fat but i prefer cycling carbs more than std low carb. keeping carbs at or below 20% total cals will optimize ur ability to mobilize and burn body fat. u would wanna implement a refeed of 250g carbs every 14 days keeping the protein and fat macros the same as they are now (or will be when u modify). incidental increases and decreases in the protein and fat macros due to the increase in carbs for that one day i would not be concerned with

[sgt2jay]

i did some adjustments
if i drop 1 oz each on the chicken and steak drop oats to 3/4 cup and rice to 1/2 cup on meal 3 & 5 it gets me to just under 2300 cal with a 60/20/20. i also plan on a refeed.cheat meat every saturday 2 weeks after i start. oh and thanks for no jokes with the kickboxing classes. the guys at my other gym are gettign a kick out of it. i figure i hit a bored point in my work out so off to something new.

thanks for the info adn i wil be starting a peps log when i kick off my cycle with peps in November. just trying to drop a few percentages before hand