New job, new life style, need a BIG help on new diet to get ripped up!

[phat_matt85]

I know there are some great guys here with great tips and any info would be great!!

STATS

24 years old
5'10"
190 lbs
11% bf I checked myself with a body fat tester from gnc but I feel like at im at 12% bc my abs are not showing until I wake up or stay low on cal for a day.

I just started

1-12: test p @ 200mg eod
weeks 1-12: eq @ 600mg ew
weeks 6-pct: winny @ 50mg ed but now possibly 25 mg ( I kind of got burned and got 10 mg 100 tabs)
pct:
clomid: 100/50/50/50
nolva: 40/40/20/20
clen with pct

I just started new job which is construction and im on my feet walking allllll day! I need help on comming up with a diet plan to have energy for work and gym and still get ripped as possible for the summer. Also it sucks bc now we will work 4 10 hour day and ew only take one 30 min break lol, so i have to sneak food in my pockets i guess. Plus now i have to get up 4 am where i used to get up 9 am so my whole life style has changed and i know how important diet is so i figured i will come here for help

Here is what i have been doing this week.

4:30 am Meal 1: 40 grams of carbs from oat meal with one spoon of honey, 4-5 eggs usually only whites, cottage chesse, hand full of almonds, coffee
8:00 am Meal 2: eather 2 slices of wheat bread, with 6-7 oz of lean turkey or ham, or just chicken breat with little gatorate and hand full of almonds
11-11:30 Meal 3: 30-50 grams of carbs from brown rice or wheat pasta and green veggies, with 6-8 oz of chicken, turkey
2:30 Meal 4: 50 grams of elliet protein with bannana and hand full of almonds
5:30 Pre-work out drink, new No-shot gun which has protein 40 grams in 2 scoops ( I will get off of this soon when I feel the gear hit me, and
apple
7:00 50-60 grams of elliet protein, with usually 50-60 grams of fast digesting crabs, as gatorte, white pasta or if im reallly hungry I will eat protein from food


I try to pass out by 9-10:00 pm but if I get hungry I will eat almonds, peanuts with no salt and tuna out of the can or cottage cheese

I also like to play with my carbs, as have few low carb days but lately I have been staying the same to have energy for work since imp still getting used to it. I move all 8-10 hours and I prob walk 5 miles if not more. LoL I know it’s a lot of info and allot of reading but I hope we can come up with something good and I will keep all of you updates on my stats

[Phate]

calculate your TDEE for us please

[phat_matt85]

sorry i ment to do that but i totally forgot

CARBS: 250-285 grams on the diet i have listed obove but thats usually the highest i go unless its a cheating day
PROTEIN: 280-300 grams
FAT: 60-90 grams

Thats about 2900-3000 cal a day

[jamyjamjr]

I know there are some great guys here with great tips and any info would be great!!

STATS

24 years old
5'10"
190 lbs
11% bf I checked myself with a body fat tester from gnc but I feel like at im at 12% bc my abs are not showing until I wake up or stay low on cal for a day.

I just started

1-12: test p @ 200mg eod
weeks 1-12: eq @ 600mg ew
weeks 6-pct: winny @ 50mg ed but now possibly 25 mg ( I kind of got burned and got 10 mg 100 tabs)
pct:
clomid: 100/50/50/50
nolva: 40/40/20/20
clen with pct

I just started new job which is construction and im on my feet walking allllll day! I need help on comming up with a diet plan to have energy for work and gym and still get ripped as possible for the summer. Also it sucks bc now we will work 4 10 hour day and ew only take one 30 min break lol, so i have to sneak food in my pockets i guess. Plus now i have to get up 4 am where i used to get up 9 am so my whole life style has changed and i know how important diet is so i figured i will come here for help

Here is what i have been doing this week.

4:30 am Meal 1: 40 grams of carbs from oat meal with one spoon of honey, 4-5 eggs usually only whites, cottage chesse, hand full of almonds, coffee
omit the honey, move the almonds to a non carb meal
8:00 am Meal 2: eather 2 slices of wheat bread, with 6-7 oz of lean turkey or ham, or just chicken breat with little gatorate and hand full of almonds
omit gatorade
11-11:30 Meal 3: 30-50 grams of carbs from brown rice or wheat pasta and green veggies, with 6-8 oz of chicken, turkey
good
2:30 Meal 4: 50 grams of elliet protein with bannana and hand full of almonds
i hope this is pwo, if not, eat real food
5:30 Pre-work out drink, new No-shot gun which has protein 40 grams in 2 scoops ( I will get off of this soon when I feel the gear hit me, and
apple
omit apple for complex carb
7:00 50-60 grams of elliet protein, with usually 50-60 grams of fast digesting crabs, as gatorte, white pasta or if im reallly hungry I will eat protein from food
do gatorade while ur working out... white pastas okay here

I try to pass out by 9-10:00 pm but if I get hungry I will eat almonds, peanuts with no salt and tuna out of the can or cottage cheese
try a lean beef here.. london broil.. or you can do a casien shake
I also like to play with my carbs, as have few low carb days but lately I have been staying the same to have energy for work since imp still getting used to it. I move all 8-10 hours and I prob walk 5 miles if not more. LoL I know it’s a lot of info and allot of reading but I hope we can come up with something good and I will keep all of you updates on my stats

my comments in bold.. ur split looks okay.. it's very close to a 40 40 20 split...

[makod]

Jamy why no honey with the oatmeal at Meal 1?

[eatrainrest]

Jamy why no honey with the oatmeal at Meal 1?

you want to limit insulin spike as much as possible especially during a cut.. alls imple sugars

[eatrainrest]

OP, i suggest you make oatmeal pancakes. with sugar free syrup. eating them right now and am creaming as we speak

[jamyjamjr]

yummy.... i just got hungry

[phat_matt85]

So i shouldnt eat fruits, only after work out?

[phat_matt85]

Im also up for any diet plan if anyone has anything good in mind. Remember im working 4 days 10 hours with 30 min break so i have to sneak food with out too many people seeing.

[eatrainrest]

So i shouldnt eat fruits, only after work out?

semi simple carb for PWO, not too high of GI it iwll replenish liver glycogen not muscle

[phat_matt85]

Oh i never knew that. Do you think some carb supp. are good? I forget whats it called but its all carb powder, would that be good? or a weight gainer and take only 1/4 of the serving to get some quality carbs in with protien?

[eatrainrest]

i take glycomaize from ON, check it out take 1-2 scoops immediate PWO with your whey

[eatrainrest]

and i rotate my carb source from that to plain white bagel periodically, as well as switching up whey sources.. ie-isopure, pro complex

[phat_matt85]

i take glycomaize from ON, check it out take 1-2 scoops immediate PWO with your whey

Good deal, i might get that tomm. You take that when you are on a cutting diet or it doesnt matter bc its all good carbs?

[eatrainrest]

Good deal, i might get that tomm. You take that when you are on a cutting diet or it doesnt matter bc its all good carbs?

i rotate plain bagels and glycomaize.. or will start...

[phat_matt85]

I will prob have a day or few of something else too

[Phate]

i rotate plain bagels and glycomaize.. or will start...

i still don't like the plain bagel thing, but that's just me

[makod]

you want to limit insulin spike as much as possible especially during a cut.. alls imple sugars

I though it was good to have an insulin spike in the morning and PWO.

Will make a topic in diet forum for other users comments. I will also quote you if you don't mind but im not trying to call you or jamy out i just want to understand.

[phat_matt85]

I though the same, since you are in catabolic stage when you wake up so i thought that insulin would would be good. But im sure they are right just because they know wayyyyyyy more then me

[Phate]

I though the same, since you are in catabolic stage when you wake up so i thought that insulin would would be good. But im sure they are right just because they know wayyyyyyy more then me

don't assume, go research and come back here with what you find, that way we all learn and benefit from it

[phat_matt85]

don't assume, go research and come back here with what you find, that way we all learn and benefit from it

True true, will do sometime today

[Phate]

True true, will do sometime today

i look forward to it, not enough debates around here lately IMHO

[eatrainrest]

don't assume, go research and come back here with what you find, that way we all learn and benefit from it

there is no god on this forum, lol we all learn from each other, i have great experince in personal training as thats my profession, but not nutrition so i pick off peoples brains liek phate, jammy, nark,spy etc. WERE HERE TO LEARN remember!

[eatrainrest]

i look forward to it, not enough debates around here lately IMHO

haha phate we got a little one going last night you kept me up thanks.. lol

[laduem88]

look into Oats & Whey by ON....

[jamyjamjr]

i still don't like the plain bagel thing, but that's just me

it's a semi-simple carb phate.. what would u run????

[jamyjamjr]

I though it was good to have an insulin spike in the morning and PWO.

Will make a topic in diet forum for other users comments. I will also quote you if you don't mind but im not trying to call you or jamy out i just want to understand.

your more then welcome to call us out.. we like the challenge..lmao....

[eatrainrest]

phates a waxy maize guy if i recall correctly lol

[Phate]

it's a semi-simple carb phate.. what would u run????

it's not horrible, but not for my body type, i prefer low-medium GI carbs, lately my PWO shake has been

1cup Mootopia milk(6g sugar 12g protein)
1cup egg whites(24g protein)
1 scoop whey(24g protein)
80g oatmeal(54g carbs)
SF chocolate syrup
ice

your more then welcome to call us out.. we like the challenge..lmao....

yep yep

phates a waxy maize guy if i recall correctly lol

sometimes, i ran out so i've been changing it up

[bcbrett]

Im also up for any diet plan if anyone has anything good in mind. Remember im working 4 days 10 hours with 30 min break so i have to sneak food with out too many people seeing.

I work on a drilling rig and work 12 hour shifts everyday. 21 on 10 off. i just tell my employer that i am diabetic and need to eat every 2.5 to 3 hours to ensure stable blood sugar levels.

[phat_matt85]

I work on a drilling rig and work 12 hour shifts everyday. 21 on 10 off. i just tell my employer that i am diabetic and need to eat every 2.5 to 3 hours to ensure stable blood sugar levels.

SMART MAN!!!...i might use that