Need some Direction help.

[NC600cbr]

Hey gang,

First and foremost my diet sucks. I don't eat poorly, I just don't have a set schedule or diet laid out at all.

Here's a link to some pictures and background
http://forums.steroid.com/showthread.php?t=406262

For those that want the basic details, i'm 6' Around 193lbs, 25 yo.
I'm looking to add some more muscle (aren't we all) but mostly drop some of this body fat I'm carrying around. I don't think I need a strict cutting diet at this point / clearly don't want a bulking diet.

I think just a good consistent clean diet would be a good starter - any tips to point me in the right direction before I try to make my own diet would be GREATLY appreciated

Let me clarify that most of the diets seem to be geared (no pun intended) towards cutting or bulking - I guess I would more gravitate towards the cutting end of the spectrum but as I said any help is great

[**TOP**]

Hello have you seen these vids yet? This will give you a better understanding of whats about to happen!

http://forums.steroid.com/showthread.php?t=323516

[**TOP**]

After watching make a meal plan comprised of 5-7 meals,of protein carbs,and fats. label them like this

8am-10 egg whites
1 cup oatmeal


10am-protein shake
2 tbls natty peanut butter


12pm-8oz steak
sweet potato
2 cups veggies

Pre workout....


etc......etc......

Also let us know your daily routine/How many times a week you workout/whats your job/dailyactivity etc.......
This will get you started and we will work from there! TOPHER

[NC600cbr]

TOPHER - Very excited to see you take an interest in my thread. A big thank you!

I got halfway through the videos, and they are top notch so far. I will finish up the videos and post a draft of my crafted Diet tomorrow - getting near my bed time at the moment.

As for my routine it is as follows.

I Lift 5 days a week - roughly hour to an hour and a half per workout.
(I would like to start adding cardio in the morning at least 3, perhaps 4 days a week for fat loss / heart health etc. Leaning towards alternating days of 30 minutes of HIIT one and 30 mins of incline walk)

For work I am in sales, this involves driving around, making in person calls, occasionally lugging heavy equipment around, performing demo's. Low intensity for my average work day.
The nice part about my job is it is fairly flexible - I leave the house around 7:30 - 8 usually and have returned by 3. Not always done with work, however am at my home for kitchen purposes.

[**TOP**]

Sounds like you have the ideal daily routine,so there shouldnt be any obstacles that stand in your way!! Keep us posted

[NC600cbr]

Oh boy here we go -

Like I said a Diet DRAFT. Also I have the nutrition labels for some of these food items - but can you direct me towards a good / reliable website to use for macros to put this together?
I'm sure you could ballpark and eyeball it but i'm sure Macros would help everyone out.

Also could use some advice with the days I do cardio - i'd like to hit the cardio in the AM before I head out for work - I lean more towards the you should eat before that theory especially if I want to do HIIT on certain days, but let me know your thoughts.

In addition I take Fish Oil / CLA supplements 1g each usually with major meals. BCAA's first thing in the morning / before and after Lift / and at Night.

Anyways here we go. THANK YOU!

7am - 1 cup oatmeal.
1 Whole Egg
5 Egg Whites

10am - 2 Tbsp Natty PB with Celery

12/1pm - Chicken sandwich on whole grain bread.

4pm - Chicken with brown rice / sweet potato

Preworkout - 1 Scoop ON Protein Shake (24g proteins) Additonal BCAA's

Lift - Is around 5:45 to 6:30 everyday, and wraps up around 7:30 on average depending on lifting partners schedule.

Post WO - 2 Scoops ON 2:1:1 Recovery (35g protein 70g fast carbs with maxi-waise) Additonal BCAA's

9pm - Steak with Veggies.

[**TOP**]

Oh boy here we go -

Like I said a Diet DRAFT. Also I have the nutrition labels for some of these food items - but can you direct me towards a good / reliable website to use for macros to put this together?
I'm sure you could ballpark and eyeball it but i'm sure Macros would help everyone out.

Also could use some advice with the days I do cardio - i'd like to hit the cardio in the AM before I head out for work - I lean more towards the you should eat before that theory especially if I want to do HIIT on certain days, but let me know your thoughts.

In addition I take Fish Oil / CLA supplements 1g each usually with major meals. BCAA's first thing in the morning / before and after Lift / and at Night.

Anyways here we go. THANK YOU!

7am - 1 cup oatmeal.
1 Whole Egg This is ok but you could do more

5 Egg Whites Thisis ok but you could do more

10am - 2 Tbsp Natty PB with Celery Add 1 can of tuna

12/1pm - Chicken sandwich on whole grain bread. Throw out the sandwich part, keep the chicken ,add 2 cups veggies and fish oil
2/3pmI would throw in another whole food meal here if applicable a pro/fat meal

4pm - Chicken with brown rice / sweet potato

Preworkout - 1 Scoop ON Protein Shake (24g proteins) Additonal BCAA's Dont do this!! Just use the protein shake alone
Lift - Is around 5:45 to 6:30 everyday, and wraps up around 7:30 on average depending on lifting partners schedule.

Post WO - 2 Scoops ON 2:1:1 Recovery (35g protein 70g fast carbs with maxi-waise) Additonal BCAA's Once again loose the BCAAs here and sip on them during workout.
9pm - Steak with Veggies.Add 2 tblspoons of natty peanut butter

Well first off ill need your TDEE or your bodyfat % but until then i can clean house with what i have! Figure the macros up on this,find your tdee and i assume you are wanting to gain lbm while losing bf correct.
nutritiondata.com
I hope ive helped you better and if i can be of any assistance dont hesitate....TOP

[NC600cbr]

TOP - again thanks so much for taking the time to assist me with this. Yes my goals are to gain lean mass while losing BF.

Not sure if these macro's are perfect I tried to get things as close as possible with nutritiondata and labels of a few things.

First off my BMR using the Harris-Benedict formula (I know, i'll work on getting an accurate BF%) is 1,980

so for me TDEE assuming

Moderate exercise is 3,069 which seems low.
Heavy = 3,415
Very Heavy = 3,762

I would probably put myself roughly in the heavy category now, adding as much cardio as I would like - very heavy??

Here is the diet with macros.

7am - Oatmeal 58g's
8g Protein - 38g carbs - 4g fat 200cal

2 Whole Eggs
12g Protein - 2g carbs - 10g fat 154cal

10 Egg Whites
36g Protein - 2g carbs - 1g fat 170cal



10am - 2 TBSP Natty PB
14g protein - 12g carbs - 32g fat 380cal

Celery roughly 5 stalks
0g Protein - 5g carbs - 0g fat 15cal

Canned Tuna in Water
39g Protein - 0g carbs - 1g fat 179cal



12/1 - 8oz chicken
72g protein - 0g carbs - 8g fat 368cal

2 cups mixed Vegetables
12g Protein - 48g carbs - 0g fat 236cal



2/3 - If I was to add a meal here, what would it be? Turkey Meat and Almonds perhaps?



4pm - 8 oz chicken (with sweet potato OR brown rice)
72g Protein - 48g carbs - 8g fat 368cal

Sweet Potato
4g Protein - 41g carbs - 0g fat 180cal
OR
1 cup Brown Rice
8g Protein - 66g carbs - 2g fat 300cal



PreWO - ON Whey Shake
24g protein - 3g carbs - 1g fat 120cal



Post WO - ON 2:1:1 shake
35g Protein - 70g carbs - 1g fat 430cal



9pm - 1 London Broil Steak 8oz
65g Protein - 0g carbs - 17g fat 430cal

2 Cups Mixed Vegetables
12g Protein - 48g carbs - 0g fat 236cal

2TBSP Natty PB
14g Protein - 12g carbs - 32g fat 380cal




Totals with sweet potato option

419g Protein - 281g Carbs - 115g Fat (plus EFA's)
Cal 3,846

Totals with brown rice

424g Protein - 306 Carbs - 117g Fat (plus EFA's)
Cal 3,966