Somone gave me this pre contest diet critc

[yannick35]

This is the diet a amateur bodybuilder used to drop nearly 25 pounds in 2 weeks at least that is what i have been told.

Diet is has followed its high protein low carb and high fat.

I will give it a try has well because i really need to lose fat, 22% is way to much for me at 5 feet 10 and 215 pounds YUKE.

My cutting cycle:
The Clenbuterol is taken every day, in the morning, from week 1 to week 6.
The Ketotifen is taken everyday, before bed, in weeks 2-6
The T3 Cytomel is taken everyday in weeks 1-3 & 7-9 (giving you 3 weeks on, 3 weeks off, 3 weeks on)

Diet:

8:00am 4 whole eggs

10:00am 2 scoops whey protein mix with 1 tea spoon natural peanut butter and a bit of water (this makes a really awsome tasting pudding)

12:30pm 250g meat (chicken fish or beef lean of course) mixed salade or 1 cut raw veggies

3:30pm same has meal 2

6:00pm same has lunch

8:30pm 1/3 cup of unsalted nuts

11:00pm 2 scoops of protein.

From what i can see i did low carb before but never have i ever lost that much weight in 2 weeks, most i have lost is around 10-15 pounds.

Starting all of this on Monday.

[jamyjamjr]

Welcome to the diet forum....
please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..
you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)
once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)

But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs
275 - 38.5 = 236.5lbs lean body weight
236.5 / 2.2 = 107.5 lean mass in kg
370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)
TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
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

Once you have your TDEE, i need you to watch these videos
Milos Sarcev "Secret of the Pro's" on Nutrition
http://forums.steroid.com/showthread.php?t=323516
this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..
it's also very informative as to how dieting works and what you need to be doing..

once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...

try to remember that dieting is not an overnight thing.. it takes time and patience....

[eatrainrest]

25 lbs in 2 weeks??

[yannick35]

25 lbs in 2 weeks??

Yeah i know i am very sceptic myself most i lost was about 14 and 10 of them was water.

[yannick35]

jamyjamjr thank you very much for your advise man 80% is so true diet diet diet.

[makod]

that looks like a keto diet 5kg+ a week>i dont think so

[jamyjamjr]

follow the directions in my sticky bro.. we'll get you set up..