I am new to dieting. How does this diet look for cutting and building?

[TheKing.]

I am 5-9 170 lbs. I am not very muscular and a little flabby.
I would consider myself an endomorph.. So I am trying to increase my protein while minimizing fat and carbs.

9:30 AM
5 egg whites with 1 yolk
1 packet cinnamon oatmeal

11:30
50g whey protein
Banana

1:30
8 oz chicken
1/2 cup cottage cheese

3:30
50 g whey protein

5:30
Filet Mignon W seasoning

7:30
1/2 cup cottage cheese
2 tbspoon Peanut Butter

8:00
WORKOUT

9:30
25g whey protein


I am on TRT so I don't think I need insulin spikes after workout..
Please correct me if I am wrong please.

Thanks.

[xlxBigSexyxlx]

If you put down the macros for each meal, then total for the day, people could help you better.

i.e., how much protein, carbs, fats, and calories for each meal

[TheKing.]

I would, but I assume the guys on here who know what they are doing can take one look at my diet and notice what is missing. I am clueless as to how many of the macros are included in my diet.. However, I am trying to do
220g protein
<100 carbs
and low fat

[xlxBigSexyxlx]

Well, if you want to diet properly, you shouldn't be clueless on your macros.


Anywho, the last meal, don't use whey. Go with casein protein or cottage cheese with some good fats like olive oil (extra virgin)

[TheKing.]

You know of a good online calculator?

[FireGuy]

You dont need an online calculator just look at the FDA Nutrition Facts label on what it is you are eating. You can figure out grams and total calories from there.

[Phate]

I am 5-9 170 lbs. I am not very muscular and a little flabby.
I would consider myself an endomorph.. So I am trying to increase my protein while minimizing fat and carbs.

9:30 AM
5 egg whites with 1 yolk
1 packet cinnamon oatmeal

11:30
50g whey protein
Banana
banana is fine, eat some chicken or tuna with it
1:30
8 oz chicken
1/2 cup cottage cheese
but the cheese, add some sweet potatos
3:30
50 g whey protein
real meal here, how bout some steak and red potatos
5:30
Filet Mignon W seasoning
red potatos are brown rice in here
7:30
1/2 cup cottage cheese
2 tbspoon Peanut Butter
cut the pb and add some sweet potatos and a little chicken
8:00
WORKOUT

9:30
25g whey protein
this meal should be DIRECTLY after your workout and should consist of 50-60g of whey protein and 80-90g of carbs, sweet potato is fine

I am on TRT so I don't think I need insulin spikes after workout..
Please correct me if I am wrong please.
trt has nothing to do with insulin spikes, if you were using insulin then you wouldn't need the spike, but i would do it as it will benefit you
Thanks.

still need the macros and totals to help you more but there is some basic info

[TheKing.]

Ok so here is what my day ended up being diet wise.

9:30am
5 egg whites with 1 yolk
1 packet oatmeal

11:30am
50 gram whey protein

1:30
Banana

5:30pm
1 beef patty
Filet mignon Steak
1 cup lettuce
1 slice yellow cheese
tablespoon ketchup


7:30 PM
WORKOUT

9:00pm(POST WORKOUT)
T-bone Steak
1 packet oats


I know it is not perfect. Is it however sufficient as a body building and cutting diet?

[Phate]

Ok so here is what my day ended up being diet wise.

9:30am
5 egg whites with 1 yolk
1 packet oatmeal
double the egg whites
11:30am
50 gram whey protein
Same as above in the other critique
1:30
Banana
this isn't a meal, every meal should have protein and either fats or carbs
5:30pm
1 beef patty
Filet mignon Steak
1 cup lettuce
1 slice yellow cheese
tablespoon ketchup


7:30 PM
WORKOUT

9:00pm(POST WORKOUT)
T-bone Steak
1 packet oats
steak is good, double or triple the oats(up to 80-90g)

I know it is not perfect. Is it however sufficient as a body building and cutting diet?

there are just some little things i would change

1) EVERY MEAL MUST HAVE PROTEIN, that's rule number one
2) last meal of the day should have either red meat or dairy with some good fats
3) PWO meal should contain 50-60g of whey protein and 80-90g of carbs
4) vegetables are you friend, steam and eat to fight cravings, metamusil works well for this too

[TheKing.]

A couple questions.

1.) What does PWO mean?
2.) How can I steam vegetables?

[Phate]

A couple questions.

1.) What does PWO mean? Post workout(it's the meal directly after your workout)
2.) How can I steam vegetables?

couple ways, you can get steamfresh vege packs(should be in the freezer aisle of your supermarket)

or you can get some ziplock steam bags

[xlxBigSexyxlx]

A couple questions.

1.) What does PWO mean?
2.) How can I steam vegetables?

1. Post WorkOut

2. With a steamer. I have a bamboo steamer like this one:

http://www.amazon.com/Joyce-Chen-12-...459249&sr=1-19

[fit4ever180]

You've been given some excellent info above. By oats in the packet, do you mean instant oats? If that is the case, you should switch them to old fashioned or better yet, steel cut oats.

[TheKing.]

Thanks for the info guys.

Yes, it is the instant oats that you add the hot milk to.
What are steel oats?

[TheKing.]

Oh I forgot some things.
I also had a red potato for my pre-workout.
Had 2 tablespoons PB a second ago and am about to have
a beef patty with cheese onion and ketchup.

I have never had so much to eat in one day in my life and for some reason I am
still freaking hungry.

Am I over eating at all for someone who is trying to cut?

[fit4ever180]

Oh I forgot some things.
I also had a red potato for my pre-workout.
Had 2 tablespoons PB a second ago and am about to have
a beef patty with cheese onion and ketchup.

I have never had so much to eat in one day in my life and for some reason I am
still freaking hungry.

Am I over eating at all for someone who is trying to cut?

drop the ketchup and cheese

also how old are you? I can give you a ballpark figure of the caloric amount you should need per day with your age...

google steel cut oats... they are an optimal source of carbs because of there GI ranking

Cutting or bulking depends on the individual... I personally cut or bulk at around 4000 calories and only use cardio to determine which way I go...

Eating more frequently keeps your metabolism revved, thus burning more calories throughout the day, so this can explain why you are still hungry... The amount of lean muscle mass(LMM) you have will also have a dramatic affect on the amount of calories you need to consume per day

[TheKing.]

Well. I am almost 27. I weigh about 170, but its not all muscle or anything.. I am 5'9.
I am shooting 100mg test C a week. I have never done steroids prior to starting TRT this week. I guess what I am trying to do is get my body into ketosis to burn off the fat I have.
I didn't think that ketchup or cheese would have an effect on it..

[AandF6969]

"bodybuilding and cutting" doesn't make sense.

To gain muscle, you eat more calories than you burn every day. To lose fat, you eat less calories than you burn every day. Obviously you can't do both at the same time.

Also, if your diet sucks, than steroids aren't going to do anything for you. You need to eat enough calories for your body to create muscle tissue from.

Read this - Hardgainer? Can't gain weight? READ THIS!!!

[AandF6969]

9:30am
5 egg whites with 1 yolk
1 packet oatmeal How many grams of carbs are in a "packet" of oatmeal?

11:30am
50 gram whey protein

1:30
Banana

5:30pm
1 beef patty Size?
Filet mignon Steak Size?
1 cup lettuce
1 slice yellow cheese
tablespoon ketchup


7:30 PM
WORKOUT

9:00pm(POST WORKOUT)
T-bone Steak
1 packet oats

Looks like it's not enough calories to put on muscle.

If you eat about your maintenance level of calories (BMR) then you can build muscle and that in turn will burn fat and harden you up.

Go here to find your BMR and start eating that number of calories per day. To find out how many calories are in foods, go to www.fitday.com or www.calorieking.com

http://www.bmi-calculator.net/bmr-calculator/

[fit4ever180]

"bodybuilding and cutting" doesn't make sense.

if doing competitive bbing, cutting certainly makes sense... depends on ones goals
To gain muscle, you eat more calories than you burn every day. To lose fat, you eat less calories than you burn every day. Obviously you can't do both at the same time.

I completely disagree with this statement... A lean bulk diet will allow you to increase muscle mass and reduce bodyfat synergistically at the same time if done correctly

Also, if your diet sucks, than steroids aren't going to do anything for you. You need to eat enough calories for your body to create muscle tissue from.

He's on TRT, so steroids are for him...
Read this - Hardgainer? Can't gain weight? READ THIS!!!

....

[AandF6969]

....

In my next post I clarified that he should eat close to his maintenance level of calories (definitely more than he's eating now) and the added muscle would help him lose fat... essentially "bulking" and "cutting" at the same time.

[fit4ever180]

Well. I am almost 27. I weigh about 170, but its not all muscle or anything.. I am 5'9.
I am shooting 100mg test C a week. I have never done steroids prior to starting TRT this week. I guess what I am trying to do is get my body into ketosis to burn off the fat I have.
I didn't think that ketchup or cheese would have an effect on it..

Ketchup is loaded with carbs, which in this case are primarily from sugar, so that's not beneficial at all on keto... Check this thread out by BIGTEXAN on keto:

Keto diet info

Since I do not know your BF% I just input 20% into a BMR calculator and with this assumption in conjunction with your other stats, your BMR would be 2675 calories per day... I would shoot for about 2500 per day and do a little extra cardio to burn off the fat... We still need portion and macro breakdowns for a more effective diet plan though

[fit4ever180]

In my next post I clarified that he should eat close to his maintenance level of calories (definitely more than he's eating now) and the added muscle would help him lose fat... essentially "bulking" and "cutting" at the same time.

True and I agree with you completely on this one... I was just pointing out that given his circumstances, some of your previous statements may be incorrect... However, in other instances you would likely be correct... Not trying to be a dick... Sorry if it came off that way...

[AandF6969]

True and I agree with you completely on this one... I was just pointing out that given his circumstances, some of your previous statements may be incorrect... However, in other instances you would likely be correct... Not trying to be a dick... Sorry if it came off that way...

All good brother.