350 protein/350 carbs

[Adreja]

Would a diet thats made up off 350g protein, 350g carbs and low fat all per day be good on a cutting diet? It would be 8 meals and made up of mostly fish and chicken with rice, potatoes, vegetables and whey shakes. If Im not mistaken that would be around 3200 calories per day?

[Klimax]

Stats?
1g pro=4kcal
1g carb=4 kcal
1g fat=9 kcal

In cutting i drop carb as much as possible and eat more fats. I think that fats in cutting are important as pro in bulking.
I'm not suggesting you a keto, but i wanna remember you to keep carbo under control and to take a minimum of fat (15%-20% of caloric intake).

[FireGuy]

No one can answer your question unless they knew how much muscle you are carrying and how much cardio you plan on doing. Even then, the best thing to do is run the diet and cardio schedule for a month and gauge the results. If you are not dropping bodyfat you need to redo the diet or add more cardio.

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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....

[POPS]

I love it when you post all of this information! Sooner or later Ill be able to resite this backwards. lol!

[jamyjamjr]

if people actually follow the directions on it they'll be set... it gives the more experienced guys all the info they need and gets the OP in the right mind set and format of diet critiquing...

sometimes i think its too much for some people to handle, i might split it up

[Adreja]

33
188cm
100kg
15%bf
85kg lean mass (not sure if got that right)

Diet

8am
Whey shake (2 scoops with oatmeal, banana, 3 egg whites)
p. 60 c. 90 f.7

10am
200g fish with 200g couscous
p. 46 c. 70 f. 4

12pm
200g fish with 200g couscous
p. 46 c. 70 f. 4

2pm
200g chicken with 100g pasta
p. 60 c. 40 f. 6

4pm
Pre workout Whey shake
p. 50 c. f.

6pm
Post workout Whey shake
p. 50 c. 69 f. 17
7pm
Steak with steamed veggies
p. 30 c. 8 f. 6

9pm
Apple, orange etc
p. 0 c. 20 f. 0

11pm
Whey shake
p. 24 c. 0 f. 0

Total
p. 367 c. 367 f. 44

The high carbs and fat in the post workout is due to a mars bar. Following advice from Milos Sarcev's videos.

[kaptainkeezy04]

A mars bar? lol. I find that reducing carbs and increasing healthy fats is better when cutting.

[Twist]

4 shakes as meals... that's a lot

[Adreja]

I have been looking at making the pre workout a meal instead of a shake. And as for the mars bar, Milos Sarcev advises that chocolate is good during and immediately after workout to feed the muscle with carbs which get into the blood stream very fast (within 3 minutes).
http://forums.steroid.com/showthread.php?t=323516

[Klimax]

A mars bar? lol. I find that reducing carbs and increasing healthy fats is better when cutting.

Yes, it will be difficult to cut with so much carbs (at 9 pm i see a meal with only carb). I see also simple carbs from fruits.

[Adreja]

One apple at 9pm is bad? And thats the only fruit in the day. But point taken and carbs will be cut, not hard at all.

[Klimax]

I saw also a banana. Fruits are not bad, but not in a diet wich so much carb. In every meal there should be pro (and fat in cutting).

[Reed]

One apple at 9pm is bad? And thats the only fruit in the day. But point taken and carbs will be cut, not hard at all.

place it first thing in the morning w/ breakfast would be my suggestion not in the evening.

[Adreja]

Revised Diet

8am
Whey shake (2 scoops with oatmeal, 3 egg whites, flex seed oil)
p. 60 c. 70 f.25

10am
200g fish with 100g couscous
p. 46 c. 40 f. 4

12pm
200g fish with veggies
p. 46 c. 20 f. 4

2pm
200g fish with veggies
p. 46 c. 20 f. 4

4pm

200g chicken with 100g pasta
p. 60 c. 40 f. 6

6pm
Post workout Whey shake
p. 50 c. 69 f. 17 (simple carbs for fast delivery to the muscle)

7pm
Steak with steamed veggies
p. 30 c. 8 f. 6

9pm
100g Chicken with steamed veggies
p. 30 c. 8 f. 6

11pm
Whey shake with flex seed oil
p. 28 c. 0 f. 25


Total
p. 396 c. 266 f. 97

How does it look?

[jamyjamjr]

what are the total calories and what is your bmr/tdee??

i gave you the formula in my sticky

[Adreja]

Bmr 2167
Tdee 3358
Total calories 3521 (i think)

[jamyjamjr]

goals??

[Adreja]

Cut my body fat, increase in muscle volume.
Cycle will most likely consist of Winny inj, Test e, Tren e, Arimidex , and clen .
Will know more detail for the cycle when i get back from the doctor as he will put it together for me.

[Adreja]

bump

[Klimax]

So you wanna do a cutting with an higher caloric intake than your tdee...

[Adreja]

Yes. cut the body fat but increas muscle mass. you dont think that would be achieveable with this diet? if carbs are low and fat fairly low why wouldnt it be?

[Klimax]

Recomposition diets are very hard. I think you'll achieve your goals if you start with cutting and then do a clean bulk. If you wanna do a recomposition carb cycling would be better.

[Adreja]

WHat is recomposition carb cycling?

[jamyjamjr]

Yes. cut the body fat but increas muscle mass. you dont think that would be achieveable with this diet? if carbs are low and fat fairly low why wouldnt it be?

eat maint calories and do cardio..

the amount of nitrogen retention you'll be having it'll be fine, you wont grow as much as you would if you went over yout tdee, but since your goals are what they are you can get by...

do alotta cardio and eat at your tdee

[Adreja]

So to eat at my tdee it would be good to cut the carbs a little more? But will i still have the energy to carry out the workouts properly. If im not mistaken carbs give energy, protein builds?

P,s thanks for info guys!

[Klimax]

WHat is recomposition carb cycling?

Recomposition: gain lean mass, loose bf and stay at the same weight.
Carb cycling: swich from high carb to medium and low carb day.