Need a new diet

[G4R]

Well guys, after a while of running a variation of the Gain Lean Muscle Mass diet by MIKE_XXL, I seem to be putting on some extra fat.

I am currently sitting at 12% BF. I am looking to start a moderate cutting cycle, and lose around 1 to 2% BF. Let me brake my current diet down for you....

Keep in mind I work 3rd shift, so my hours are broken down into the equivelent of a normal day (5am to around 10pm)

9pm
5 egg whites
1/2 cup plain oatmeal (cooked)
1 slice wheat bread

12am
1 can of tuna

3am
5 egg whites
lean cut steak
1 can of tuna
2 slices wheat bread

6am
1 can of tuna

7am
Workout
protein shake

9am
lean cut steak
2 cups plain uncooked broccoli
3 egg whites
1 plain baked potato

12pm
1 can of tuna

3pm
1/2 cup cottage cheese

3:30pm
bed time

This diet seemed to be working for me very well for some time now. But like I said, lately I have noticed some extra fat showing up. Exercise routine has not changed. While I do have some water retention due to my current cycle, this excess is not water.

[Phate]

Well guys, after a while of running a variation of the Gain Lean Muscle Mass diet by MIKE_XXL, I seem to be putting on some extra fat.

I am currently sitting at 12% BF. I am looking to start a moderate cutting cycle, and lose around 1 to 2% BF. Let me brake my current diet down for you....

Keep in mind I work 3rd shift, so my hours are broken down into the equivelent of a normal day (5am to around 10pm)

9pm
5 egg whites
1/2 cup plain oatmeal (cooked)
1 slice wheat bread

12am
1 can of tuna

3am
5 egg whites
lean cut steak
1 can of tuna
2 slices wheat bread

6am
1 can of tuna

7am
Workout
protein shake

9am
lean cut steak
2 cups plain uncooked broccoli
3 egg whites
1 plain baked potato

12pm
1 can of tuna

3pm
1/2 cup cottage cheese

3:30pm
bed time

This diet seemed to be working for me very well for some time now. But like I said, lately I have noticed some extra fat showing up. Exercise routine has not changed. While I do have some water retention due to my current cycle, this excess is not water.

need macros bro and totals for the day, sorry i should have told you that earlier

[G4R]

9pm
5 egg whites cal 85 / fat 0.5 / carbs 1 / protein 18
1/2 cup plain oatmeal (cooked) cal 75 / fat 1.5 / carbs 13.5 / protein 2.5
1 slice wheat bread cal 60 / fat 1 / carbs 12 / protein 2.5

12am
1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

3am
5 egg whites cal 85 / fat 0.5 / carbs 1 / protein 18
lean cut steak cal 130 / fat 4 / carbs 0 / protein 24
1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5
2 slices wheat bread cal 120 / fat 2 / carbs 24 / protein 5

6am
1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

7am
Workout
protein shake

9am
lean cut steak cal 130 / fat 4 / carbs 0 / protein 24
2 cups plain uncooked broccoli cal 62 / fat 0.6 / carbs 4 / protein 5.2
3 egg whites cal 51 / fat 0.3 / carbs 0.6 / protein 10.8
1 plain baked potato cal 145 / fat 1 / carbs 34 / protein 5

12pm
1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

3pm
1/2 cup cottage cheese cal 90 / fat 2.5 / carbs 3 / protein 16

3:30pm
bed time

Hope this helps
Whoops, forgot the totals, hold on....

[G4R]

Forgot my protein shake too, cal 290 / fat 1 / carbs 7 / protein 60

Totals

Cal - 1807
Fat - 23.7
Carb - 100.1
Protein - 301

[Phate]

Forgot my protein shake too, cal 290 / fat 1 / carbs 7 / protein 60

Totals

Cal - 1807
Fat - 23.7
Carb - 100.1
Protein - 301

i can see a few things to do from here, how do you feel about going into a carb cycling diet? if not that then i'd change it to include lots of fibrous veggies and pre and post workout starchy carbs with a weekly refeed, your choice

[G4R]

Either one is fine with me. What do you suggest?

[Phate]

Either one is fine with me. What do you suggest?

have you done a carb cycle before?

carb sensitive?

[G4R]

have you done a carb cycle before?

carb sensitive?

Never done one before. No, I am not carb sensitive.

[Phate]

what is your cycle and how much longer are you running it?

[G4R]

what is your cycle and how much longer are you running it?

Right now just running a simple Dbol/Test C cycle, currently in my 3rd week, so 3 more weeks of the Dbol, and 9 more weeks of the Test.

Dbol - 50mg day/ split up twice a day
Test C - 500mg week/ split up twice a week

[Phate]

Right now just running a simple Dbol/Test C cycle, currently in my 3rd week, so 3 more weeks of the Dbol, and 9 more weeks of the Test.

Dbol - 50mg day/ split up twice a day
Test C - 500mg week/ split up twice a week

in that case how bout we run both, let's start with the fibrous veges and run that for two weeks to see how you do, then we'll shift into carb cycling

have you calculated your TDEE yet?

[G4R]

in that case how bout we run both, let's start with the fibrous veges and run that for two weeks to see how you do, then we'll shift into carb cycling

have you calculated your TDEE yet?

That sounds good.

No, I have not calculated it yet.

[Phate]

That sounds good.

No, I have not calculated it yet.

do that for me, here's a calculator
http://www.cordianet.com/calculator.htm

[G4R]

do that for me, here's a calculator
http://www.cordianet.com/calculator.htm

Ok, according to the left side column, my TDEE is 3100
The right side column based on what I want my BF to be, the TDEE is 3865

[Phate]

Ok, according to the left side column, my TDEE is 3100
The right side column based on what I want my BF to be, the TDEE is 3865

hmmm...plug yours stats in here and then multiply by your activity factor

66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)

# edentary = BMR X 1.2 (little or no exercise, desk job)
# Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
# Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
# Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
# Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

[G4R]

hmmm...plug yours stats in here and then multiply by your activity factor

66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)

# edentary = BMR X 1.2 (little or no exercise, desk job)
# Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
# Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
# Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
# Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

66 + (6.23 x 217) + (12.7 x 71) - (6.8 x 27)
66 + 1351.91 + 901.7 - 183.6
2136.1
2136.1 x 1.725

3684.7725

[Phate]

66 + (6.23 x 217) + (12.7 x 71) - (6.8 x 27)
66 + 1351.91 + 901.7 - 183.6
2136.1
2136.1 x 1.725

3684.7725

that makes sense, k, so let's start you at 2600cal/day, i want this broken down into 300g of protein, 200g of fibrous carbs and 70g of fat per day split over 6 meals

only pre and post workout will have complex carbs and the rest of the meals will be fibrous carbs

once a week you will do a refeed which will be 300g of complex carbs along with your 300g of protein and 70g of fat

on days you only do cardio(you will be doing cardio every day) you will only consume fibrous carbs, keep protein the same, drop the carbs to 120g and add 15g of fat

[G4R]

that makes sense, k, so let's start you at 2600cal/day, i want this broken down into 300g of protein, 200g of fibrous carbs and 70g of fat per day split over 6 meals

only pre and post workout will have complex carbs and the rest of the meals will be fibrous carbs

once a week you will do a refeed which will be 300g of complex carbs along with your 300g of protein and 70g of fat

on days you only do cardio(you will be doing cardio every day) you will only consume fibrous carbs, keep protein the same, drop the carbs to 120g and add 15g of fat

Ok, sounds good. What about my current diet, can I modify it to fit this new diet (add items and take away some), or should I start fresh? I don't mind starting fresh, but if so, can you throw out some ideas for meals?

[Phate]

Ok, sounds good. What about my current diet, can I modify it to fit this new diet (add items and take away some), or should I start fresh? I don't mind starting fresh, but if so, can you throw out some ideas for meals?

meals are pretty simple in most cases

6-8oz of chicken(depending on stats of the chicken)
2cups broccoli(25g of fibrous carbs)
2-3g of fish oil

6-8oz beef
3c cauliflower
no oil caps, beef has enough fat

8-10 egg whites
1cup peppers
1cup onion
1cup mushrooms
1/4oz nuts

[G4R]

meals are pretty simple in most cases

6-8oz of chicken(depending on stats of the chicken)
2cups broccoli(25g of fibrous carbs)
2-3g of fish oil

6-8oz beef
3c cauliflower
no oil caps, beef has enough fat

8-10 egg whites
1cup peppers
1cup onion
1cup mushrooms
1/4oz nuts

I appreciate the help bro.
So, run this for 2 weeks, then we are going to carb cycling, correct?

[Phate]

I appreciate the help bro.
So, run this for 2 weeks, then we are going to carb cycling, correct?

tentatively two weeks, if you like the results we'll extend it another couple weeks

[G4R]

Your the man Phate.

Well see how it works, and thanks again.

Talk to ya around the forum bro