diet help

[nikito]

Wasabi gents ..

Here's my 411. In the past 12 months, I have lost 85lbs of body weight. I know I'm going to hear a lot of shit, but this is what i have been doing:

1. cut out binge drinking 3 nights a week
2. Have been on atkins since january 20 carbs or less per day.
3. Have averaged around 1200 to 1500 calories per day.
4. Exercise 30 min a day 5 days a week doing lifting and cardio
5. I began trt in the spring. Currently on 125 mg per week of test-e.
6. Used t3 50mcg daily for about a month but not currently.


I know this was a crap way to get to where I am now but it was the only way I could do it. As of today, I am 203lbs 5'10 and 34 years old. I still have a lot of bf, my guess is 25 pct.

My lifestyle consists of an extremely sedentary job, where I sit at a desk 6 days a week, 10 hours a day.

I feel good these days and am committed to getting to under 15 percent body fat. The major problem is, I need the diet to be extremely simple in every way, preparation and also menu wise. It really helps me to keep with the diet.

Something like this would be an ideal daily menu
One peanut butter and jelly sandwich on whole wheat bread
Two protein shakes

Considering my sedentary lifestyle and daily exercise amount, I feel like the most important thing for me is to have as large of a calorific deficit as possible while maintaining muscle mass and be able to function daily.

The main reason I am reaching out to everyone is because I want to stop the atkins and I have no clue where to go from here.

Also considering a 1 week on 1 week off clen cycle for 6 weeks along with a very low dose of t3 - 25mcg daily - i am slightly hypothyroid, the t3 would be for mostly general wellness.

I sincerely appreciate any help.

[Mitch535]

Do you mind eating the same thing almost every day over and over for a while?

[nikito]

Do you mind eating the same thing almost every day over and over for a while?

Thanks for the reply.

Don't mind at all. As long as the preparation is really simple and easy.

[ab037]

http://www.ketogenic-diet-resource.com

Has recipes, meal plans, and food lists if you want to stick to low carb. For sanity I would def look at adding in some flavor/ diff foods.
Will be hard to stick to eating PB/J and shakes long term.

[nikito]

BUMP .. any more info is appreciated

[RaginCajun]

Have you read the stickies?

[tarmyg]

Maybe I am asking the obvious but if the current method is still working why do you want to change it? There is only one constant in a successful diet and that is consistency.

[nikito]

Maybe I am asking the obvious but if the current method is still working why do you want to change it? There is only one constant in a successful diet and that is consistency.

I want to change it becauase I don't feel the low carb diet is healthy/sustainable long term. I definitely agree with you about consistency.

[nikito]

Bump

[GirlyGymRat]

I want to change it becauase I don't feel the low carb diet is healthy/sustainable long term. I definitely agree with you about consistency.

T runs high fat and no carbs. He's been cutting for months. There's more then one approach! Read cutting 101 sticky at the top of this forum. There's a few other stickies written by Gbrice. After that. Post up your plan and include training!

[nikito]

T runs high fat and no carbs. He's been cutting for months. There's more then one approach! Read cutting 101 sticky at the top of this forum. There's a few other stickies written by Gbrice. After that. Post up your plan and include training!

My daily diet plan

1 cup of cooked brown rice
2 pancakes
1 cup of vegetables
4 servings of eas protein shake

[novastepp]

I think what may help you is reading the stickies at the top of the forum and looking at all diet examples. Even if the are for bulking, they are a diet strategy.

What you would do after you see examples are choose healthy foods that you can use routinely. All you would have to do, is combine them into meals and eat them several times throughout the day.

Take a look at diet examples here and find something that suits you. Determine your caloric needs, maybe something right around 2000 calories, and split those up into meals.

If you don't want to do that, then pick a lean protein source and a carb source and eat 10 bites of the protein source and 10 bets of the carb source every 3 hours. This sounds terrible, but it is the simplest I can make it; 10 bites of chicken breast, and 10 bites of a sweet potato every 3 hours.

[nikito]

I think what may help you is reading the stickies at the top of the forum and looking at all diet examples. Even if the are for bulking, they are a diet strategy.

What you would do after you see examples are choose healthy foods that you can use routinely. All you would have to do, is combine them into meals and eat them several times throughout the day.

Take a look at diet examples here and find something that suits you. Determine your caloric needs, maybe something right around 2000 calories, and split those up into meals.

If you don't want to do that, then pick a lean protein source and a carb source and eat 10 bites of the protein source and 10 bets of the carb source every 3 hours. This sounds terrible, but it is the simplest I can make it; 10 bites of chicken breast, and 10 bites of a sweet potato every 3 hours.

Thanks a lot for the reply!

I read the stickies as I always do. And for some reason, when it comes to dieting I just can't put 2 and 2 together.