Diet

[txnhb]

Hey guys thought if post my diet for some advice.
Stats are 5'9, 205, body fat I'd guess 25 percent more or less.
Goal is to be a 185 at 12-15% bf
Meal 1 = 6 egg whites,1 cup oatmeal, Meal 2 = 2 scoops syntha 6, and either a brown rice cake or Greek yogurt, Meal 3 = 8 oz chicken, 7 oz sweet potato, cup of greens, *work out, Meal 4 = 2 scoops regular whey and creatine, meal 5= 8 oz tilapia and cup of greens.
My other supplements are a multi vitamin and a vitamin D, and carlsonsbfish oil.

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

tx welcome!

what r the total cals and macros of the above diet?

read this:

http://forums.steroid.com/showthread...g#.UM8Sl2_edP8

[txnhb]

Hey man here you go my bad. Thanks for the welcome.

Calories are 1821, 211.4 g for Protein, 180 g Carbohydrate, and 30.5 g for fat. Calories seem kinda low. The egg white data I found online. I buy whole eggs and separate them myself.

[txnhb]

Hey man here you go my bad. Thanks for the welcome.

Calories are 1821, 211.4 g for Protein, 180 g Carbohydrate, and 30.5 g for fat. Calories seem kinda low. The egg white data I found online. I buy whole eggs and separate them myself.

My TDEE is 2309.5

[gbrice75]

At a glance, you'll probably want to lower carbs and will definitely want to bump fat... I wouldn't go below 45g tbh.

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

i suggest posting a pic so we can ballpark ur bf%.. then we can get the ball rolling a bit better

[txnhb]

ok here's some pictures. embarrassing but hopefully not for long with some right dieting.

[txnhb]

Should I try for 1.5 grams of protein per pound of body weight and does it matter if it's 2 or 3 hours in between meals? Is one better than the other? And I'm gonna lower carbs and up fat as suggested so far. Maybe less sweet potato, and take out the rice cake on meal 2 and figure to get about 150 grams of carbs a day and raise the fat to 45 grams. Unless there's specific things you guys wanna recommend I can do.

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

id ballpark u at 30%bf

205lbs 30% bf = 145.6lbs LBM

143.5 x 15 = 2152cals (rough maintenance)

judging by ur pic im gonna guess u havent been working out a lot lately. id also guess ur diet has not been very good. the reason im saying this is because i think at this point simply building a healthy diet is gonna give u decent results along with actually exercising and i dont see a need at this point to create a big deficit. i think by doing these few things u will see progress and we can get a little more anal about deficit down the road.

if i were u id start at 2100cals
50/30/20 split pro/carbs/fat
262g pro
160g carbs
46g fat

post a diet and lets see what u come up with. if u didnt read the sticky i suggest reading it now.. or even again..

[txnhb]

id ballpark u at 30%bf

205lbs 30% bf = 145.6lbs LBM

143.5 x 15 = 2152cals (rough maintenance)

judging by ur pic im gonna guess u havent been working out a lot lately. id also guess ur diet has not been very good. the reason im saying this is because i think at this point simply building a healthy diet is gonna give u decent results along with actually exercising and i dont see a need at this point to create a big deficit. i think by doing these few things u will see progress and we can get a little more anal about deficit down the road.

if i were u id start at 2100cals
50/30/20 split pro/carbs/fat
262g pro
160g carbs
46g fat

post a diet and lets see what u come up with. if u didnt read the sticky i suggest reading it now.. or even again..

Yeah you're right about that. I have just gotten back into lifting for the past 2 months. Ok let me see what I can come up with and I'll post it up. Thanks!

[txnhb]

id ballpark u at 30%bf

205lbs 30% bf = 145.6lbs LBM

143.5 x 15 = 2152cals (rough maintenance)

judging by ur pic im gonna guess u havent been working out a lot lately. id also guess ur diet has not been very good. the reason im saying this is because i think at this point simply building a healthy diet is gonna give u decent results along with actually exercising and i dont see a need at this point to create a big deficit. i think by doing these few things u will see progress and we can get a little more anal about deficit down the road.

if i were u id start at 2100cals
50/30/20 split pro/carbs/fat
262g pro
160g carbs
46g fat

post a diet and lets see what u come up with. if u didnt read the sticky i suggest reading it now.. or even again..

Ok here's what I came up with.
Meal 1 = 6 egg whites, 1 whole egg, 1 cup oatmeal
Meal 2 = 2 scoops of syntha 6
Meal 3 = 8 oz chicken, veggies, 5 oz sweet potato
Meal 3 (post workout) = 2 scoops whey, creatine
Meal 4 = 8 oz ground beef (93/7), veggies
Meal 4 = 1 scoop whey
Meal 5 = 1 cup cottage cheese

Total calories = 2184.3
Pro = 266.6
Carb = 159.3
Fat = 52.9

I'm not sure about that cottage cheese every day. Any other alternative to the last meal?

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

cottage cheese is an excellent last meal for cutting especially where ur at right now

whats with the 2 meal 3 and 4's? alternatives or u just that bad at counting! ??

CARDIO: 5 days per week minimum 30mins. try to do it in the am fasted if u can. as many days as u can drag ur butt out the bed. if u dont have an elliptical at home i suggest u get one, especially if ur like me and dont like the idea of crawling out of a warm bed to go run in the dark cold.. and if maintaining this lifestyle is important to u. itll make it a lot easier trust me! i like to think of the elliptical as the lazy mans cardio. i do mine in my underwear! (NO JOKE!)

once u get up to 30mins 5 days per week every week thereafter increase the duration 5 minutes until u have reached 60minutes.

questions??

[txnhb]

cottage cheese is an excellent last meal for cutting especially where ur at right now

whats with the 2 meal 3 and 4's? alternatives or u just that bad at counting! ??

CARDIO: 5 days per week minimum 30mins. try to do it in the am fasted if u can. as many days as u can drag ur butt out the bed. if u dont have an elliptical at home i suggest u get one, especially if ur like me and dont like the idea of crawling out of a warm bed to go run in the dark cold.. and if maintaining this lifestyle is important to u. itll make it a lot easier trust me! i like to think of the elliptical as the lazy mans cardio. i do mine in my underwear! (NO JOKE!)

once u get up to 30mins 5 days per week every week thereafter increase the duration 5 minutes until u have reached 60minutes.

questions??

Lol I just noticed that. I must have been thinking while typing. So my only question would be to an alternative for cardio. I have 2 German shepherds and was wondering if I should help them get their exercise at the same time getting mine and do a brisk walk with them in the mornings instead of running or the elliptical. Or are those the best way to go? And yeah I've gotten way way unhealthy and I'm tired of it. I guess the 185 and 15% body fat is a wayyyyyys from now. But no worries all the more reason to stay motivated and healthy. I'll keep this thread open to track my progress with everybody.