Need some help... My diet sucks!

[lb9591]

Ok so I'm looking to all you guys for some help. A little background on me, I've done three cycles now and looking to dab into Tren here in the next few months. Problem is I'm sitting at 18% BF right now and can not get it to go down... So I'm here looking for any advice I have been eating the same thing for a long time now and it's just not working.

Currently sitting at:
5'10"
216lbs

Here is my daily breakdown:

Breakfast:

6 egg whites 2 eggs, 2 flour tortillas and tapatio

Lunch:

2 tortilas and either tuna or ground turkey.

Post gym:

2 scoopes gold standard protein generally with 1 cup whole milk.

Dinner:

6oz chicken breast, 1/2 cup miked veggies and 1/2 cup brown rice

Snack:

1/4 cup almonds during class and then 1 scoop gold standard casein before bed.

Total Kcals: 2250 a day

I'm guessing I'm eating way to many carbs but I get hungry as hell. I also drink between 1 1/2 gal - 2gal of water a day. Any help would be much appreciated!!

[Khazima]

What are the macros? That's pretty low calories for 216lb. you could try keto if you're having trouble with hunger, i found it alot easier to maintain my diet eating more fats and less carbs.

[lb9591]

Thanks for the reply man. My macros have been:

Calories Carbs Fat Protein Sugar
2,282 154 84 233 34

[Khazima]

Do you know your TDEE? That macro ratio looks fine.

Try adding/upping cardio instead of a further deficit.

[lb9591]

Ok thanks bro I'll add some more cardio in. My TDEE is 3084. I have been eating the same thing forever should I try to change up the meals some?

[Times Roman]

Thanks for the reply man. My macros have been:

Calories Carbs Fat Protein Sugar
2,282 154 84 233 34

he's in a deficit and will not grow with this intake.

I'd say he's probably a thousand calories a day short of making any gains.

if the 233 is the protein, he's probably pretty close with his protein intake.

oh shit. trying to cut.

ok, let's see

here's one problem, tortillas and rice are typically not ideal for cutting. try switching to whole foods, preferably fruit for your carb source. quicker burning, prevents gym fatigue if a banana right before gym, and more fiber than a tortilla.

dump the milk. ONLY drink water.

and this

"same thing for a long time now".

you need some variety. your body has adapted to "the same thing every day for a long time now". your body is very good at adapting.

learn to change things up.

[lb9591]

Ok thanks man I will try everything you said. I just want to get this down so I can see some good results from my next cycle.

[Buster Brown]

You can also manipulate your carb intake by carb cycling which you basically take in the same protein and fat everyday but cut your carbs back on your days off and add those carbs back in on the other days that you train so that you end up eating the same total for the week but it changes based on the energy requirements for that day if training or not.

[lb9591]

Right now I do cardio as soon as I wake up then go to the gym at about 2:00. I stick to that routine M-F. So on the weekend cut my carbs?

[Khazima]

http://forums.steroid.com/diet-nutri...%2A%2A%2A.html

[lb9591]

Thanks I'll give it a read.