New Diet proposal

[Twist]

BRIEF HISTORY
On my last diet I gained up to about 170 pounds with a low bf%, not sure what it was but calipers said 6.5%, but I was told that was wrong. I have lost many of my gains and gained a bit of fat due to almost no testosterone. Here is the link if you are curious about that: http://forums.steroid.com/showthread.php?t=397277

Now that I am on trt I would like to get back on track. I appreciate the help I know I will get.

MY DIET
I do not count protein shakes in my daily diet to make sure that I am getting all of my necessary nutrition from real food.

BMR = BMR = 1,750.00325
Daily Caloric Need = 2,406.25447


Protein shake

Meal 1
Egg whites 48g protein, 8g carbs, 0g fat
Mild cheddar Cheese 14g protein, 1g carbs, 0g fat


Meal 2
7oz chicken 45g protein, 0g carbs, 23g fat
Peas 2cups 16g protein, 42g carbs, 1g fat
o m e g a-3 and efa here


Meal 3
8oz steak (filet mignon) 62g protein, 0g carbs, 34g fat (way less I am guessing)
Brown Rice 1 cup 5g protein, 44g carbs, 2g fat

Workout - when doing pwo cardio there will be a 40g protein shake consumed along with bcaa, no carbs and no fat.

Meal 4 PWO
Cod Fish 23gprotein, 3g carbs, 8g fat
White Rice 1 cup 4g protein, 44g carbs, 1g fat (less)
Chobani Yogurt 18g protein, 7g carbs, 0g fat
Efa and O-3


Meal 4
Cod Fish 23gprotein, 3g carbs, 8g fat
Add something here?


Meal 5 (last)
8oz steak (filet mignon) 62g protein, 0g carbs, 34g fat (way less I am guessing)

Total: 320g protein, 152g carbs, 111g fat = 583
Calorie Total: 1,280 p, 608 c, 999 f = 2,887 calories (not including protein shakes and any snacks)

my protein intake is super high and I was not aware that I was eating that much. I know this one needs work. My last one was better.

[Twist]

Here are some pics. Guess my bf%. this was taken today. I am 8lbs less and have a much higher bf% than a month ago. I am looking to clean bulk btw.

http://s890.photobucket.com/albums/ac108/twist1000cc/

[Twist]

Nobody?

[Klimax]

I would add also supplements in the caloric amount and in the macros. You could not take the shakes and rise crbo dropping pro: less meat and more rice in meal 3 and oat in meal 1 (without cheese)

[FireGuy]

You HAVE to include the calories from your shakes into your macros. They are still calories being ingested into your body. Looks like you are 400 calories over your tdee and that's not counting shake calories. Too much food in my opinion, especially since you have some excess fat that need to be worked off.

I would run my total calories (supplement calories included) in the 2400-2600 range for now and up your cardio.

[Twist]

Ok I will add that into my count. Are the food combinations ok and are they at good times? anything I should add?

[FireGuy]

Ok I will add that into my count. Are the food combinations ok and are they at good times? anything I should add?

Combinations and times look fine to me. Post again with the changes showing your supplement calories and what your totals come out to. Cardio??

[Twist]

320g protein, 152g carbs, 111g fat
76g protein, 3g carbs, 3g fat = 343 calories

396 p, 155 c, 114 f
2,887 + 343 = 3,230 calories including shakes

cardio is 30-40 minutes after workouts 3 times per week. any guess on my bf?

[FireGuy]

I would drop calories by about 1,000, or drop by 700 and increase the cardio to 6x per week. You got a bit chunky there, I am guessing you are in the 14-16% range.

I would also focus on the legs. You have good arms and the chest/back have decent development but the bottom half is lacking.

[Twist]

Yea I have been working on my bottom for so long but it just refuses to grow. I worked on my training with eatrainrest and I made significant gains in the chest area but the bottom lacked progress still. then I lost everything and now I have to start over. o well

Reduce by 700-1000? that seems like a lot. I can do that though. I feel like if I do that I will lose tons of muscle because my test is still in the low range. SO what bf should I try to cut to before I bulk?

[FireGuy]

700-1000 is going to still put you in the 2200-2500 range. I am cutting on 2700 calories at the moment and I outweigh you but quite a bit, plus doing 75 minutes of cardio every day 7 days a week. Trust me you are not going to starve in that calorie range.

Cant really tell you what percent to get to before you bulk but there is never a reason to go over 12-14% bodyfat.

[Twist]

Ok I am gonna do what you have advised. I will cut my calories down and then I will do cardio 5-6 times per week. When cutting my calories should I just decrease the amount of food I eat per meal or should I cut whole meals out? How do you suggest that I cut my calories down?

[FireGuy]

I would do 6-7 meals between 350-400 calories each.