is this a good diet

[patrick1]

coming to the end of my second test cyp cycle 500g
stats are
age 47
height 5 10
BF 10 -12 %
weight 188 lbs

started doing 30 mins cardio (67%) about 4 weeks ago
and started to reduce my carbs from 400g about the same time by just cutting out my oats at breakfast and potatoes during the day
i want to try and cut abit befor my cycle ends and get bf to 8-10%
still cant`t see my abs.

current meals are

meal 1. 7am
50g oats
3 egg whites, 1 whole egg and a teaspoon of peanut butter
45g whey

meal 2. 930 am
100g chicken,40g tuna 50g potatoes,100g brocoli/cauliflower
1 peach

meal 3. 12.30pm
same as above plus low fat yogurt

meal4. 3pm
170g tuna, low fat yogurt

meal5 PWO about 6pm
45g whey,3 egg whites, 1 whole egg and teaspoon peanut butter

meal 5. 7pm
200g cod, 100g brocoli/cauliflower,100g potatoes
low fat yogurt

meal 6.930pm
130g tuna, 1 teaspoon of flax seed oil
total calories 2800. protein 320. carbs 180. fat 84.

all tuna is mixed with flax oil a little tomatoe puree
i do have a small choc bar after evening meal (club size not snicker size)
also a few decafe`s with sweetners through the day
at weekends i up the carbs to about 300g by taking in a few extra slices of wholemeal bread, but generally i am strict and tea total

[jamyjamjr]

do you have your bmr???

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[patrick1]

yes did my bmr at moderatly active it worked out 2710
at very active 3071.
considering i have a manual job (construction) i would put it somewhere in between
about 2850
thats why i try to stay around the 2800
do you think my protein is to high
and are my food sources good
i also worry i`m not taking in enough EFA
thanks for input

[jamyjamjr]

coming to the end of my second test cyp cycle 500g
stats are
age 47
height 5 10
BF 10 -12 %
weight 188 lbs

started doing 30 mins cardio (67%) about 4 weeks ago
and started to reduce my carbs from 400g about the same time by just cutting out my oats at breakfast and potatoes during the day
i want to try and cut abit befor my cycle ends and get bf to 8-10%
still cant`t see my abs.

current meals are

meal 1. 7am
50g oats
3 egg whites, 1 whole egg and a teaspoon of peanut butter
45g whey
omit the whey for 10 egg whites
meal 2. 930 am
100g chicken,40g tuna 50g potatoes,100g brocoli/cauliflower
1 peach
omit peach, insulin spike
meal 3. 12.30pm
same as above plus low fat yogurt
omit yogurt, insulin spike
meal4. 3pm
170g tuna, low fat yogurt

meal5 PWO about 6pm
45g whey,3 egg whites, 1 whole egg and teaspoon peanut butter
add semi-simple carb like white rice, bagel, pasta.. etc
meal 5. 7pm
200g cod, 100g brocoli/cauliflower,100g potatoes
low fat yogurt
what kind of potatos??
meal 6.930pm
130g tuna, 1 teaspoon of flax seed oil
total calories 2800. protein 320. carbs 180. fat 84.
make your last meal a lean beef.. ull go catabolic in your sleep
all tuna is mixed with flax oil a little tomatoe puree
i do have a small choc bar after evening meal (club size not snicker size)
omit
also a few decafe`s with sweetners through the day
at weekends i up the carbs to about 300g by taking in a few extra slices of wholemeal bread, but generally i am strict and tea total

my comments in bold...

[patrick1]

thanks for advise
when you mention the lean beef, does the tuna not serve the same purpose or should i have the beef as well, would adding cottage cheese to the tuna not do or maybe have more tuna
if i omit the yogurt and fruit i would be under the 150g carbs is this ok
again thanks for advise

[bcbrett]

The reason for lean beef at the end of the day is it digest fairly slow compared to fish or chicken so it will keep your body feed while you sleep. Cottage cheese is also a good bed time protein source.

[bcbrett]

Check this thread out it is all about protein before bed. many good choices listed as well as reasons behind them. Also omit the fruit and yogurt but replace them with complex carbs like sweet potatoes or brown rice.

[patrick1]

the potatoes are just white, but i do only have a few very small ones at these 2 meals
thamks for advise
any input on ratios and amount protein to body weight
also i am getting enough fat
thanks

[eatrainrest]

the potatoes are just white, but i do only have a few very small ones at these 2 meals
thamks for advise
any input on ratios and amount protein to body weight
also i am getting enough fat
thanks

try following a 40/40/20% split 20 being fats and see how your results follow

[jamyjamjr]

what are your goals here??
how bout some stats

age
weight
height
bf
cycle history

[eatrainrest]

what are your goals here??
how bout some stats

age
weight
height
bf
cycle history

right here jam lol first post

stats are
age 47
height 5 10
BF 10 -12 %
weight 188 lbs

[jamyjamjr]

well then.. make the adjustments we gave u and post up a new diet for tweaking.. include macros and daily totals

[patrick1]

thanks for advise will do
i was more or less on the 40 40 20 at the begining of my cycle to try and lean bulk
and i cut down to this the last 4 weeks also when i started cario 7 times every 2 weeks for 30 mins
upped the cardio this week to 4 times per week a couple of them in the morn
will tweak my diet and change the PWO meal and the fruit
thanks

[patrick1]

forgot to say that on this diet i am hungry within an hour of each meal
i spent years having around 4-5000 cal per day and i now have a very big appetite.
so reducing cal to this level will take some getting used to.

[eatrainrest]

thanks for advise will do
i was more or less on the 40 40 20 at the begining of my cycle to try and lean bulk
and i cut down to this the last 4 weeks also when i started cario 7 times every 2 weeks for 30 mins
upped the cardio this week to 4 times per week a couple of them in the morn
will tweak my diet and change the PWO meal and the fruit
thanks

here is a very helpful link on cardio

To those who dont know