2 Month cutting diet, critique please

[catfish]

Stats: 30 years old, 5'10" 188 lbs and 26%bf, first cycle was Test E 500 mg a week for 12 weeks with proper pct. I have 2 months till I can cycle again and I want to be under 20%bf before I cycle again. If I had to guess my bf% at my first cycle I would say 23%. Since my last cycle my diet has suffered and that's is why I'm at 26% now. Critique my diet please

1. 4 egg whites, 1 packet oatmeal, muscle milk shake

2. 1 can tuna mixed with relish and light mayo

3. 1 turkey sandwich on wheat with light mayo and mustard

4. 2 cups salad, 1tbsp shredded cheese and 2 tbsp light italian dressing

Workout followed by pwo shake

5. Dinner which would normally consist of chicken breast, ground beef or a steak

6. Shake before bed...

Totals...
Calories:1410
Carbs:85g
Protein:157
Fat:31g

I will be doing 30 pwo cardio 3 times a day and my main goal is to lose at least 6% bf in 2 months. Thanks in advance for any and all advice...

[Alphatier]

1,410 Calories?!!

Dude are you serious, or do you not like having muscles? You will burn more muscle than fat consuming that little amount of calories.

I'm sure other's with more knowledge than me will chime in and help you tweak your diet.

[Alphatier]

Oh and BTW, many will tell you that 20% BF is too high to be considering a cycle.

[eatrainrest]

you are starving yourself... but ill send you some links.. its essential that you dont start eating at BMR because you will gain fast and rapid fat gain.. slowly increase by 300cals a day to get to your calc BMR and by playing wtih the macros...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS

[eatrainrest]

you might as wel go into ketosis with such low carbs...your fats are wayyyyy to low to be eating that low of carbs...but dont be discouraged!...generally speaking unless your on keto you dont want to go under 156g carbs.. from my research

[catfish]

Would you say it would be ok if I just doubled up on everything I listed?

[eatrainrest]

Would you say it would be ok if I just doubled up on everything I listed?

no, just follow the links i sent and directions so we could get you started

[catfish]

alright Im on the first one now...

[eatrainrest]

alright Im on the first one now...

take notes lol! those dvd vids are very informative and is basically common beliefs around this diet forum

[catfish]

take notes lol! those dvd vids are very informative and is basically common beliefs around this diet forum

I will but I gotta drop off the kid after the first vid, be back in a bit

[catfish]

bump....

[eatrainrest]

check PM's thats what we need next

[catfish]

check PM's thats what we need next

That is my diet I posted at the top of the thread, I will be doubling everything that is there since obviously its way low...

[eatrainrest]

kk we need BMR? and no you cant just double up if you read the BMR link it says nice in bold letters in the beginning you have to read!

[FireGuy]

I agree he is undereating but not by as much as everyone thinks. He is only sporting 139lbs of lean mass.

[eatrainrest]

yes, but on workout days eating on this could be extremely detrimental

[FireGuy]

yes, but on workout days eating on this could be extremely detrimental

Agreed, being he is 139 LBM and should be cutting (26%bf) I am guessing his calories would not be too high. I would start him around 2,000 per day and see how his body reacts to that.

[catfish]

kk we need BMR? and no you cant just double up if you read the BMR link it says nice in bold letters in the beginning you have to read!

I didnt catch the link your referring to and I dont know how to get my bmr

[catfish]

I didnt catch the link your referring to and I dont know how to get my bmr

Ummm sorry I found it...

[eatrainrest]

Ummm sorry I found it...

no problem, were not flaming here. ill retype what i need from you in my next piost

[eatrainrest]

proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL

[catfish]

My bmr is 1922 and my caloric needs are 2979

[catfish]

proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL

Ok give me a few to get all of my new diet stuff in order...

[FireGuy]

My bmr is 1922 and my caloric needs are 2979

I am finding this number hard to believe.

[eatrainrest]

^^show math and which calculation used.

[eatrainrest]

fireguy, you can see the flaws in method number 1 though thats why it really is essential to know calorie expenditure and body fat

[catfish]

I am finding this number hard to believe.

I just did it again and thats what it says, bmr is 1922 and I multiplied it by the 1.55 since Im moderately active...
30 years old, 5'10" 188 lbs, did I do something wrong?

[FireGuy]

fireguy, you can see the flaws in method number 1 though thats why it really is essential to know calorie expenditure and body fat

I didnt even do the math other than computing his lean and those are far too many calories for a guy with so little LBM.

[FireGuy]

I shouldnt say that, maybe his job has him doing incredibly hard manual labor 10 hours a day.

[catfish]

I shouldnt say that, maybe his job has him doing incredibly hard manual labor 10 hours a day.

I install elevators 8 hours a day on a construction site, Im constantly walking,lifting heavy material and tools, so on and so forth...

[FireGuy]

I get 1807 BMR, (139 LBM x 13) x 1.55=2800. Cutting would put you around 2300 per day.

[catfish]

I get 1807 BMR, (139 LBM x 13) x 1.55=2800. Cutting would put you around 2300 per day.

Should I stick with 1g of protein per lb or step it up? My diet is going to be 1 packet oatmeal at 5 along with 4 egg whites and a muscle milk, at 8 it will be 1 can of tuna mixed with mayo and relish, 11 its going to be 2 big turkey sandwiches on wheat with light mayo and mustard along with a cup of salad with light Italian dressing. Snack will be a protein bar and a Redline pre-workout drink on my way to the gym. Post workout shake is isopure 50g protein shake followed by either ground beef,chicken or a steak dinner, and before bed is another isopure shake.

[FireGuy]

40-40-20 @2300 calories would put your protein at 230g per day which is a lil more than 1g per lbs but not too much to cause any issues.

[catfish]

40-40-20 @2300 calories would put your protein at 230g per day which is a lil more than 1g per lbs but not too much to cause any issues.

Ok perfect, thanks a lot for stickin with me on this one, I'm not very knowledgeable on the whole diet stuff but I know its key. Any other diet advice would be greatly appreciated

[FireGuy]

The biggest thing is just finding a starting point then going from there. Get going and track your progress.

[catfish]

The biggest thing is just finding a starting point then going from there. Get going and track your progress.

I just added up my totals, calories is 1920, protein is 267, carbs are 118 and fat is 43. Why do I feel like I need a lot more carbs?

[FireGuy]

Try putting something together thats 230g protein, 230g carbs and 50g of fat. That will get you real close to a 40-40-20 split which is always a safe ratio to start with.

[eatrainrest]

^^ yep

[catfish]

Try putting something together thats 230g protein, 230g carbs and 50g of fat. That will get you real close to a 40-40-20 split which is always a safe ratio to start with.

My carbs are 168 I forgot the bread, but I will try what you said thanks. Also I've been trying to work on my second cycle. I'd like to try Test Sust, is that a good second cycle or does it need something else? My first was Test E 500mg a week for 12 weeks which I gained around 18 lbs and my body fat was probably way too high. Thats why I want to lose as much as I can for my next cycle...

[eatrainrest]

My carbs are 168 I forgot the bread, but I will try what you said thanks. Also I've been trying to work on my second cycle. I'd like to try Test Sust, is that a good second cycle or does it need something else? My first was Test E 500mg a week for 12 weeks which I gained around 18 lbs and my body fat was probably way too high. Thats why I want to lose as much as I can for my next cycle...

lets work on getting your diet in order first you ahvent even started and your worrying about your 2nd cycle. fire and I have supplied you with very very helpful life altering information. things take time, start dieting/working out hard and youll be amazed.. you are currently too high BF% , many health risks involved... plus if you show yourself you have self discipline with the diets, than maybe the 2nd cycle will be worth it down the road. GL