Newbie Intro & Diet Critique

[rmax348]

I wanted to start off by saying hello & introduce myself to everyone. I have been hanging around the forum here reading & doing extensive "searches" for the last month or so & am currently trying to refine my diet some.


So heres where I'm at now - My goals are to first cut down my body-fat a considerable amount, & then go through a bulking-phase for some gains!

The template that I am using has been based on the Rambo Sticky for a cutting-diet & is as close as I have been able to get adhering to the basic outline.

My stats are as follows -
Age: 36
Height: 6'1"
Weight: 198lbs

BMI: 25.72 ( considered overweight )
BMR: 1981.84 calories
HBF: I'm at 2898 calories based on averaging "lightly active" & "moderately active".

Supplements include:
Lipoflame
Amplify 02
Creatine - 10g workout days, 5g non

Work-out includes weight training every other day & 1hr cardio on the off-days.

One ( maybe two ) cheat meals & rest on Sunday.

I'm thinking my diet is fairly dialed in but I am still a little concerned that my calorie intake isn't high enough.

Also if any of the ratios or meal plans don't look right I WOULD truly appreciate any advice that could be offered.

Thanks in advance.


5:30am:
Protein, Carb Pr Fat Carb Cal
"Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1/2 Cup Oats 5, 3, 27, 150

8:45am:
Protein, FatPr Fat Carb Cal

Egg Whites ( 8OZ ) 26, 0, 5.25, 131.25
Wheat Tortilla 5, 4, 27, 170
Salsa 1, 0, 6, 25
Whole Egg 3.6, 0.1, 0.2, 17

12:00pm:
Protein, FatPr Fat Carb Cal

12 OZ Can Tuna 75, 5, 0, 350
Celery Stalk 0, 0, 0, 6
3 TBSP Mayo ( Lt ) 0, 13.5, 3, 120
Relish ( 1TBSP ) 0.1, 0.1, 5.3, 20

PWO Nutrition
2:00pm:
Protein, CarbPr Fat Carb Cal

Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1/2 Cup Oats 5, 3, 27, 150

5:00pm:
Protein, CarbPr Fat Carb Cal

Chicken Breast 4 OZ 20, 2, 0, 100
1/2 Cup B. Rice 2.5, 2, 20.5, 110
Veggies 4, 0, 14, 80

8:00pm:
Protein, FatPr Fat Carb Cal

Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1 TBSP Nat P. Butter 4.5, 8, 3.5, 95

Totals:

Calories - 2184.3
Protein - 277.95g
Carbs - 156.75g
Fat - 49.7g

[rmax348]

anyone?

[jon77]

Hey rmax, check this out. A bit more cals for ya......
http://forums.steroid.com/showthread.php?t=311311

[rmax348]

Hey rmax, check this out. A bit more cals for ya......
http://forums.steroid.com/showthread.php?t=311311

Thanks - I read the thread yesterday, lots of great advice!

Mathom is definately bigger than me though so his EXACT numbers probably will be off some from mine.

BTW - Nice avatar!

[Prada]

I wanted to start off by saying hello & introduce myself to everyone. I have been hanging around the forum here reading & doing extensive "searches" for the last month or so & am currently trying to refine my diet some.

I've been working out on & off since HS and have always stayed in pretty good shape by racing MX when not weight training. Recently I ( VERY ignorantly ) thought that I wanted to get a hold of some steroids & simply start off with a cycle to start getting some serious muscle!

Thats what lead me to steroid.com for some quick research & man did I quickly realize there's allot more involved than just sticking a needle in your ass, LOL!

Based on what I have educated myself with it looks like I'm at the VERY least, a year away if not more from doing any kind of a cycle... ( if I even do )

So heres where I'm at now - My goals are to first cut down my body-fat a considerable amount, & then go through a bulking-phase for some gains!

The template that I am using has been based on the Rambo Sticky for a cutting-diet & is as close as I have been able to get adhering to the basic outline.

My stats are as follows -
Age: 36
Height: 6'1"
Weight: 198lbs

BMI: 25.72 ( considered overweight )
BMR: 1981.84 calories
HBF: I'm at 2898 calories based on averaging "lightly active" & "moderately active".

Supplements include:
Lipoflame
Amplify 02
Creatine - 10g workout days, 5g non

Work-out includes weight training every other day & 1hr cardio on the off-days.

One ( maybe two ) cheat meals & rest on Sunday.

I'm thinking my diet is fairly dialed in but I am still a little concerned that my calorie intake isn't high enough.

Also if any of the ratios or meal plans don't look right I WOULD truly appreciate any advice that could be offered.

Thanks in advance.


5:30am:
Protein, Carb Pr Fat Carb Cal
"Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1/2 Cup Oats 5, 3, 27, 150
Eat real food, forget the shake

8:45am:
Protein, FatPr Fat Carb Cal

Egg Whites ( 8OZ ) 26, 0, 5.25, 131.25
Wheat Tortilla 5, 4, 27, 170
Salsa 1, 0, 6, 25
Whole Egg 3.6, 0.1, 0.2, 17

12:00pm:
Protein, FatPr Fat Carb Cal

12 OZ Can Tuna 75, 5, 0, 350
Celery Stalk 0, 0, 0, 6
3 TBSP Mayo ( Lt ) 0, 13.5, 3, 120
Relish ( 1TBSP ) 0.1, 0.1, 5.3, 20
75g of protein is to much, try to keep it consistent and dump the mayo

PWO Nutrition
2:00pm:
Protein, CarbPr Fat Carb Cal

Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1/2 Cup Oats 5, 3, 27, 150

5:00pm:
Protein, CarbPr Fat Carb Cal

Chicken Breast 4 OZ 20, 2, 0, 100
1/2 Cup B. Rice 2.5, 2, 20.5, 110
Veggies 4, 0, 14, 80
I would try to get 30-40g of protein here

8:00pm:
Protein, FatPr Fat Carb Cal

Shake"
Whey ( 2 Scoops ) 42, 3, 6, 220
1 TBSP Nat P. Butter 4.5, 8, 3.5, 95
Again try to get real food, egg whites or steak, fish etc.

Totals:

Calories - 2184.3
Protein - 277.95g
Carbs - 156.75g
Fat - 49.7g

Yeah you should start your macros a tad higher, mainly protein and fat, which in turn will increase calories. Then diminish them on a bi-weekly basis as needed.