No gear diet question

[Jaded]

I'm looking over the diets I see in the forum but now that I've started a diet I think is right for me the question popped into my head... Is this the right diet if Im not on gear yet??? I haven't been able to find a "no gear diet" so I'm not sure what effect if any there is on diet. I'd like to start a diet and serious training before attempting the gear if I can to make sure I can "do it right". My previous experience was as a 17 year old and I definitely didn't do it right!!!

My maintenance calorie number is 2830 a day (according to harris-elliot formula). From what I've read here I figured a 3000-3200 calories a day would be plenty for a much more serious 3 day a week workout schedule but as I said I got to thinking that maybe what I've read here won't apply directly because I havent yet started my cycle.

Stats:
age: an extremely young 35
height: 5' 10"
weight: 180
b/f%: guessing 16%+
training type: alone at home gym (db's) ~4 days a week
training length: 1 year
previous cycles: one cycle straight test when I was very young
Injuries: sub-located both shoulders several times (kayaking in my sport of choice and that means shoulder problems). My right shoulder is 100% but my left is lingering after a "pop" on a kayaking trip to Colorado in June.

Goals:
I'd like to get back to 195lbs with much less bf. I'm actually very pleased with where I am considering that I only do a light work out at home with db's 4 days a week but I've definitely hit the plateu that is mentioned on many posts here.


Sample diet I used to plan my own: (mikexxl)
TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

[Jaded]

I guess I should also mention that I'm down to 180 from 253 @ my biggest. Although a year ago I was probably closer to 210-215. I've been on a starvation diet for about a year and it's done all it can do. I'm amazed that I've been able to stay with a workout routine with a total lack of food for this long. I have no idea what it will be like to have energy to burn!!!

P.S. I don't know how I'm ever going to be able to eat this quantity of food!!! How do you guys do it???

I'm not done with meal #1 yet and it's time for #2

[audis4]

Welcome and congrats on the weight loss!!

Check out the cutting sticky bro! Read and study.

Google the harris benedict formula to figure out your maintenance cals. Drop 500 cals to lose 1 lbs per week.

Eating 6 times per day is key to keep your metabolism up and to keep you less hungry eating smaller meals throughout the day.

[Jaded]

I'm done lossing... its time to gain baby, GAIN!!!

The diet I'm looking at now is going to be based on a combo of two of the stickys I see in the Diet Forum. Both are bulking diets (mikeXXL & LeanMeOut) and Im wondering if Im making a mistake with a bulking diet before I have my gear sorted out??? I will start a Dianbol/Test/Nolva cycle as soon as I can get the gear for the cycle and PCT but I dont know how long that will take as Im a newby. Still researching suppliers

[audis4]

Bulking at 16% + BF

I would cut to at least 10% but thats just me

Don't worry about cycling until you get your bulk set.

[TR'05]

Push the cycling idea into the deepest depths of your head for now. You can achieve a huge amount with proper diet, training, and dedication.

First, plan out a full diet with 7-8 meals spread out throughout the day. Include the macro breakdowns and it will be critiqued.

Second, I'd recommend investing in a gym membership. Cycling while working out with only dumbbells? Weird.

Third, think about Audi's advice. If you're at 16% and looking to start a bulking diet you have to be prepared for that percentage to go up. It's extremely difficult, if not impossible after training routinely, to put on significant amounts of lean body mass while lowering your bf%. It's advice I would think about employing. Cutting is all about quickly cutting bodyfat%- you'll be happier with your results, I would imagine.

Finally, congrats on the achievements you've made thus far. Browse old threads- read them, study them, build up a solid knowledge base. There is a shitload to learn from the dieting forum.

[Jaded]

thanks for the advice guys... This is good stuff!!! I've spent weeks reading and studying threads and have got a beginners grasp of the info but no practicle experience so this is very helpful.

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Workout

Meal 4: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 5: PPWO
Boneless Skinless Chicken Breast, 2 cup Steamed White Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 6: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 315 grams protein, 181 grams Carbs, and 62 grams of fat. This is roughly 3050 calories if my math is right. I am adding 1/2 cup of soy milk and maybe some fruit to the protein so I guess the calories could be a bit higher.

A little more about the bulking instead of cutting... Im all for doing whats right for me so I would love some advice. I spoke with a friend of mine last night that has been training seriously for about 3 years and he guessed me at closer to 10-12% bf. Since I'm only guessing and I have no experience I snapped a few pics, maybe someone would like to give me an educated guess until I can get a true measurement.

Not the best pics but hey... I was in a hurry!!!


I promise my symetry isnt as bad as it looks in this pic

I wish I had pics like this from when I was 253 lbs that would have been a good before and after!!!

[audis4]

thanks for the advice guys... This is good stuff!!! I've spent weeks reading and studying threads and have got a beginners grasp of the info but no practicle experience so this is very helpful.

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Good.

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Good, I don't normally choose dairy for cutting but this is ok. Olive oil or flax is better IMO.

Meal 3: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
1 can of tuna would be fine here, as your body won't efficiently break down 60g in that amount of time.

Workout

Meal 4: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Some choose dex some don't. I don't find a high GI necessary PWO. 1cup oats and 2 scoops of whey does the job without the crash after consuming dex.

Meal 5: PPWO
Boneless Skinless Chicken Breast, 2 cup Steamed White Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Too many carbs here. 1 cup rice or oats or potato is fine here.

Meal 6: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
Again, too much protein here. Also, I usually stick to whole foods except PWO....just a thought.

That turns into approximately 315 grams protein, 181 grams Carbs, and 62 grams of fat. This is roughly 3050 calories if my math is right. I am adding 1/2 cup of soy milk and maybe some fruit to the protein so I guess the calories could be a bit higher.

A little more about the bulking instead of cutting... Im all for doing whats right for me so I would love some advice. I spoke with a friend of mine last night that has been training seriously for about 3 years and he guessed me at closer to 10-12% bf. Since I'm only guessing and I have no experience I snapped a few pics, maybe someone would like to give me an educated guess until I can get a true measurement.

Not the best pics but hey... I was in a hurry!!!


I promise my symetry isnt as bad as it looks in this pic

I wish I had pics like this from when I was 253 lbs that would have been a good before and after!!!

In BOLD above. I would cut for a while, get your BF% low, then bulk! Drop the milk (soy) and blueberries and raspberries (handful) is all I would consume in the am while cutting JMO. Macros seem decent, you may want to raise the carbs if your feeling lethargic etc. If you decide to cut, lowering your cals by 500 under maintenance, yields 1 lbs weight loss per week.
What are your maintenance cals? Add more greens in your last 2 meals, they are great for "fillers" and packed with nutrients.
The diet looks nice on a whole bro.

[TR'05]

Diet looks alright, bro. I am in agreement with Audi still. I would definately cut for a while before bulking. No flame intended at all here, bro, but your body is dreaming in technicolor- no way is your bf% at 10-12%. I would probably guess in the 18% range. That isn't meant as a flame bro- I was in the same position once.

Anyways, if you do want to bulk I would say that you need more meals throughout the day- 7 to 8. That would allow you to break up those meals where your protein intake is too high. Also, it would allow you to break up the PPWO carbs, which are also a little high.

Bulking or not, I would hit up AM-fasted cardio at 65-70% of your max. heart rate (220-age) * 0.65. Again, I think you'll be happier with your physique if you cut now and bulk later.

Whatever you choose to do, keep researchin' and good luck.

[Jaded]

Thanks for the honest answers!!! Cutting it is then... I'm assuming that as long as Im working out I'll still gain the muscle I want to see and I could definately loss more bf. Anything is better than what I have been doing.

Previous plan:
lunch: peanut butter and jelly sandwich
dinner: top ramon soup
workout: hour a day 5 days a week
FOR A YEAR THATS PRETTY MUCH ALL I'VE DONE... DIVORCE SUCKS!!!

I'll start looking into the cutting diets and post any questions I have. Again thanks for the advise, its what I needed.

[audis4]

Thanks for the honest answers!!! Cutting it is then... I'm assuming that as long as Im working out I'll still gain the muscle I want to see and I could definately loss more bf. Anything is better than what I have been doing.

Previous plan:
lunch: peanut butter and jelly sandwich
dinner: top ramon soup
workout: hour a day 5 days a week
FOR A YEAR THATS PRETTY MUCH ALL I'VE DONE... DIVORCE SUCKS!!!

I'll start looking into the cutting diets and post any questions I have. Again thanks for the advise, its what I needed.

Sorry to hear about the divorce bro!
I've been gaining strength/losing weight while cutting. Only think I don't like about it is, I look small but thats what carb up days are for and bulking soon after

[Jaded]

Sorry to hear about the divorce bro!

It will all workout (pun intended) for the best!

I'm sore in new places for the first time in almost a year so I must be doing something right... I'm going to get a cutting diet together and join a gym probably today or tomorrow. The deciding factor for spending the cash on the gym was when I couldnt even get close to max on my decline bench with the db's simply because I couldnt get in position and I figure cardio will be much easier with all the choices I'll have at the gym.

Thanks again
J

[TR'05]

Right on J! I think you are making a wise choice; first, to get yourself physically in check by eating right and exercising and secondly by choosing to cut.

You've got a good base to work with bro. Once the fat starts melting off you are going to be really pleased with how you look. Joining the gym is another great idea. Shoot me a PM, or check out the past thread with members' old cutting diets, and you can pick and adjust diets that should fit your stats and goals.

Best of luck to you.