lookin for AS diet while trying to get cut at the same time

[Cedric]

I have looked through a lot of diet plans but most are specifically for bulking up or getting cut or just pure fat loss. I`m kinda looking for something in between all that. I`m on my first cycle an these are my current stats:

Age:23
Weight: 217lbs
BF%: 19..
Height: 5`11

Been seriously working out for 2 years, used to be about 240lbs an disgustingly fat then i dropped to 190 an was hardly considered chubby anymore My strength an bulk increased massivelyy while i was trying to burn fat and I`m able to do high weight with medium reps such as 315lb flat bench press 4 reps. Im big an bulky right now an my diet is.. well its not there. I just eat what i can find an using protein shakes.

So what im looking for is a diet that can help me get cut/lean, I dont mind losing a bit of strength or even muscle cuz ill be able to make up for it since im on a cycle of AS atm. Im 5 weeks into my cycle and way behind in my diet so help would be grealty appreciated.

[FireGuy]

I would try and figure out your TDEE. (Total Daily Energy Expenditure). Which for you I am guessing is around 2500-2800 calories a day. I would construct a diet with a 40-40-20 split which equaled right around 2500-2800 calories. 250g Protein, 250g Carbs and about 65g of fats. I would then add in cardio at 60 minutes a day 7 days a week. Maybe 30-40 minutes first thing in the morning on an empty stomach and then the remaining minutes post workout.

[Cedric]

I would try and figure out your TDEE. (Total Daily Energy Expenditure). Which for you I am guessing is around 2500-2800 calories a day. I would construct a diet with a 40-40-20 split which equaled right around 2500-2800 calories. 250g Protein, 250g Carbs and about 65g of fats. I would then add in cardio at 60 minutes a day 7 days a week. Maybe 30-40 minutes first thing in the morning on an empty stomach and then the remaining minutes post workout.

kk Thats better than what i thot i should do. But if you or anyone else could actually give me an actual diet i could use listing the foods an such i need to eat at what times, that would be great too.
p.s i workout at 12 noon 6 days a week

[FireGuy]

6-7 meals a day, calories spread out evenly. No carbs with the last meal. Lean proteins sources, Beef, Chicken Breast Turkey Breast, Eggs and Egg Whites, White Fish. Carbs from Oats, Lentils, Sweet Potatoes, Yams. Lots of fibrous carbs as well. These are general food staples in most bodybuilders diets but by all means not the entire list. It is going to take some research on your part to figure out the quantities. You will also need to invest in a food scale and lots of tupperware. Suggest reading the stickies at the top of this forum. They will lead to more questions but also educate you quite a bit.

[**TOP**]

kk Thats better than what i thot i should do. But if you or anyone else could actually give me an actual diet i could use listing the foods an such i need to eat at what times, that would be great too.
p.s i workout at 12 noon 6 days a week

Im sorry i wasnt going to say anything but ive gotta!! Cedric you have no business on the sauce if you are already into a cycle without a proper diet you are poorly misinformed. Hopefully in the future you wont be this ignorant again!

Now, i feel better having said that. what have you been eating, whats your day like,what do you have axcess to?

Also watch these and then post up a diet of what you think is right then we can further assist

So you wanna learn how to Diet?

[Cedric]

I wake up an take a weight gainer/protein shake with some fruit and i go to the gym right after eating this. After my workout i usually have a granola bar or some fruit with me to help me recover. When i get home i eat skinless chicken breasts, seasoned, with a half a serving of my protein shake. I then go to work an on my break i always get either 4 chicken tenders or a sub. The tenders are unfortunetly breaded an aren`t made any other way. After work I dont usually eat anything till i have my full serving of protien shake before bed. As for putting up what i think is right.. i can tell u right now what i put up would be wrong, without a doubt because i don't know much about diets, hence asking for help. I am currently watching those videos as i write this.

[**TOP**]

I wake up an take a weight gainer/protein shake with some fruit and i go to the gym right after eating this. After my workout i usually have a granola bar or some fruit with me to help me recover. When i get home i eat skinless chicken breasts, seasoned, with a half a serving of my protein shake. I then go to work an on my break i always get either 4 chicken tenders or a sub. The tenders are unfortunetly breaded an aren`t made any other way. After work I dont usually eat anything till i have my full serving of protien shake before bed. As for putting up what i think is right.. i can tell u right now what i put up would be wrong, without a doubt because i don't know much about diets, hence asking for help. I am currently watching those videos as i write this.

I dont care this needs to be fixed asap!! 5 weeks into a cycle and your diet is not there. You are only hindering your results! post up like this

meal#1 whatever it may be

meal#2 etc.....

meal#3 etc.................................

.........................

.................................................. ...Also tell me you have PCT on hand right?

[FireGuy]

Thanks for addressing the bigger problem TOP. I did feel like giving a lecture tonight and figured I would just address his question.

[Cedric]

Meal 1, 11am: weight gainer/protein shake with some fruit
post workout - fruit/protien/granola bar
Meal 2, 12:30pm: skinless chicken breasts some veggies

Meal 3, 4pm: Chicken tenders(strips) with water or vitamin water

Meal 4, 6pm: Full serving of protein/weight gainer

Meal 5, 9pm: whole grain bread with light peanut butter, almonds an assorted nuts

11pm-12am somewhere in between there i take a half serving of my protein shake before bed

I appreciate your enthusiasm in this TOP and for spending time to help me out lol

[**TOP**]

Thanks for addressing the bigger problem TOP. I did feel like giving a lecture tonight and figured I would just address his question.

Well D7M and i have had the convo that i cant save the world or babysit everyone that comes in here,but its hard for me to stand by and see people think what we do is easy as injecting and lifting weights. I would much rather take my diet into battle before i would AAS! Everytime!

[**TOP**]

I assume you go to bed at like 12 midnight and wake up at 11-12 noon?

[MuscleScience]

I assume you go to bed at like 12 midnight and wake up at 11-12 noon?

That sounds like my sleep schedule...

[Cedric]

Well D7M and i have had the convo that i cant save the world or babysit everyone that comes in here,but its hard for me to stand by and see people think what we do is easy as injecting and lifting weights. I would much rather take my diet into battle before i would AAS! Everytime!

I know no one wants to baby sit. I was asking for help an suggestions, i wasn`t asking to be told what i already know. I know i need to get my diet right thats why im doing this, i know it sucks bad right now and im trying to fix that as best as i can. I dont need to be told im an idiot, i know i screwed up, but i dont need to know what i should have done cause ive gone through that with others already, i just need to know what i can do to make the best of my situation. So please, no more of what i shouldve done or could've. No offence intended.

[Cedric]

I assume you go to bed at like 12 midnight and wake up at 11-12 noon?

Yes that is right. sometimes i sleep earlier if im exhausted

[Cedric]

That sounds like my sleep schedule...

Haha yeah, i cant sleep earlier even if i try, i have to be pooped to go to sleep earlier than 12

[LionsGate]

fitday.com will help you a lot. stick around here. its 90% diet for any goal. these guys are great at it. but ill tell ya, u need to put some research in. there is no magic bullet here.

its about getting your ducks in a row and following it day in and day out.

imo do some research on lean meats. low GI carb sources and fibrous veggies then implement them to a 5-6 meal a day plan. make it something you can follow and keep it simple. post it, then they will critique.

example: protein every meal. complex carbs 2-3 times per day. fibrous carbs 3-6 with meals would be a good starting format. good luck!

also, u say you been lifting 2 years...hows your cardio during all this? 19% seems high if your lifting 6 times a week.

save on, TOP, save on

[Cedric]

fitday.com will help you a lot. stick around here. its 90% diet for any goal. these guys are great at it. but ill tell ya, u need to put some research in. there is no magic bullet here.

its about getting your ducks in a row and following it day in and day out.

imo do some research on lean meats. low GI carb sources and fibrous veggies then implement them to a 5-6 meal a day plan. make it something you can follow and keep it simple. post it, then they will critique.

example: protein every meal. complex carbs 2-3 times per day. fibrous carbs 3-6 with meals would be a good starting format. good luck!

also, u say you been lifting 2 years...hows your cardio during all this? 19% seems high if your lifting 6 times a week.

save on, TOP, save on

Will do! Thanks a lot guys I busted my knee in a football game a about 7ish months ago an havent been able to do cardio much since. I recently got surgery done on it but have been cautious an gone very very light on cardio for fear of hurting it again. But im slowly getting back into doing more an more cardio. I will be sure to post the diet i come up with! Thanks again man

[LionsGate]

dam a knee injury. sorry to hear.

thers a misconceptoin out there about cardio. most think running or jogging. this burns muscle tho. not to mention bad on the knees.

really the only cardio u need is low intensity cardio (LIT) 45min first thing am on empty stomach. 20-30 min after lifting. both LIT sessions.(some do diff amounts of cardio for various goals/shows/maintenance etc) but for fatloss this would be the general consensus if im not mistaken.

LIT would be 60-65% of your heart rate. for me its around 8-10 incline 3-3.5mi pace. brisk walk. adjust accordingly. the more cardio u do the more u will adapt to it. so keep your heart rate at this level regardless of your fitness...

220-age x .65 will give you your needed heart rate for low intensity so you dont burn muscle.

so the good news is you can still get your cardio in and still not kill your knee. eliptical, treadmill, bike to name a few.

[Cedric]

Mhm yeah, pretty shitty. I`ll start doing cardio when i wake up before i leave for the gym starting tomorrow morning for 45 mins, before eating or anything

[MuscleScience]

dam a knee injury. sorry to hear.

thers a misconceptoin out there about cardio. most think running or jogging. this burns muscle tho. not to mention bad on the knees.

really the only cardio u need is low intensity cardio (LIT) 45min first thing am on empty stomach. 20-30 min after lifting. both LIT sessions.(some do diff amounts of cardio for various goals/shows/maintenance etc) but for fatloss this would be the general consensus if im not mistaken.

LIT would be 60-65% of your heart rate. for me its around 8-10 incline 3-3.5mi pace. brisk walk. adjust accordingly. the more cardio u do the more u will adapt to it. so keep your heart rate at this level regardless of your fitness...

220-age x .65 will give you your needed heart rate for low intensity so you dont burn muscle.

so the good news is you can still get your cardio in and still not kill your knee. eliptical, treadmill, bike to name a few.

Ugg, that is my biggest pet peeve when I hear that. Its just an excuse for people to not do cardio.

[Cedric]

Ive also always thought that running breaks down muscle. Thats why runners are always skin an bones an all their muscle is just on their calves's. Many disagree but at the same time many dont. Its one of those things where no one really has any proof to back up their theories lol

[MuscleScience]

Ive also always thought that running breaks down muscle. Thats why runners are always skin an bones an all their muscle is just on their calves's. Many disagree but at the same time many dont. Its one of those things where no one really has any proof to back up their theories lol

I do, it is well documented in the literature how much muscle one actually burns when performing various types and intensities of cardio.

[LionsGate]

Ugg, that is my biggest pet peeve when I hear that. Its just an excuse for people to not do cardio.

hey MS u have a link to a post or article about this, i am interested. i for one would rather run 3 miles ed/eod in 30 min than walk 1.75 mi in 1hr ed.

but to my defense i have read more about sustained high intensity cardio burning muscle. sure running burns more calories per session....

im down 37lbs. avg 2.5 a week since aug. lots of inches lost. 45-50min cardio am 30min after weights. LIT entire time, so i do support the LIT concept.

but im back in the 220s and would like to start running. but with all the scary info about sustained high intensity cardio out there and how much benefit there is to maintain lbm i am having second thoughts. thanks!

[MuscleScience]

hey MS u have a link to a post or article about this, i am interested. i for one would rather run 3 miles ed/eod in 30 min than walk 1.75 mi in 1hr ed.

but to my defense i have read more about sustained high intensity cardio burning muscle. sure running burns more calories per session....

im down 37lbs. avg 2.5 a week since aug. lots of inches lost. 45-50min cardio am 30min after weights. LIT entire time, so i do support the LIT concept.

but im back in the 220s and would like to start running. but with all the scary info about sustained high intensity cardio out there and how much benefit there is to maintain lbm i am having second thoughts. thanks!

There are a lot of these papers that should be free online. Either look in the Journal of Medicine and Science in Sports and Exercise (MSSE) or in the Journal of Strength and Conditioning. You can pubmed many of these articles or you can also look them up on Highwire.org. I have a ton of these Journals in hard copy.

Key words for a search: energy expenditure, Caloric expenditure, Aerobic Exercise, High intensity interval training, steady state cardiovascular training/ aerobic exercise, VO2 max, gluconeogenesis, glucogenic amino acids, protein utilization.

Or any other combo you can think of, should be able to find a ton. Or just click on the review article only option which will decrease your search a lot.

[MuscleScience]

Just in case you dont know what a review article is. It is a paper that does a "Review" of the literature. Meaning it looks at all the current scientific papers that our out on a particular subject. Typically these papers have a technical summary of the subject at hand. These are great because they are a condensed source of information and you can see what the "body of evidence" says on the subject. Which gives you a much better picture on which theory has more evidence to support it.

[Cedric]

So i took what i could from watching those videos and and the advice i was given here and this is what i have come up with for a diet so far.

Meal 1
8-10 egg whites
1 Cup oatmeal mixed with 1tbs jam
1 cup Orange juice

post workout - PWO shake

Meal 2
2 skinless chicken breasts 1/2 cup veggies
2 tbs natty peanut butter

Meal 3
1Chicken breast
1 cup Brown rice mixed with peas

Meal 4
1 can Tuna on whole wheat bread
2 cup steamed veggies
2 tbs natty peanut butter

Meal 5
1/2 cup assorted nuts
1 Chicken/steak or any other source of protein

[**TOP**]

so i took what i could from watching those videos and and the advice i was given here and this is what i have come up with for a diet so far.

Meal 1
2-3 egg whites
oatmeal mixed with jam
orange juice

post workout - fruit/protien/granola bar

meal 2
skinless chicken breasts some veggies
2 scoops of weight gainer (500 cals, 25g protein 9g of fatmeal 3
chicken breast
1 cup brown rice mixed with peas an corn

meal 4
tuna on whole wheat bread
2 cup steamed veggies

meal 5
assorted nuts
chicken/steak or any other source of protein

before bed
2 scoops of weight gainer (500 cals, 25g protein 9g of fat))this is incorrect! You better post up the carb value.better yet do not use this for this meal!!

i would appreciate some feed back an suggestions. Oh an my stats are listed above.

...top

[Cedric]

Ill tell ya what the label says, i might have been wrong.

"Mutant Mass - With ISO-STACK10, Multi staged Protein"
Per 4 scoops
1050 Calories
Fat 18g
Saturated an trans fat 3G
Potassium 1400MG
Carbs 170g
sugars 29g
protein 52g

Anything else you want me to find out? an holy shit that number for carbs seems pretty damn high..

[**TOP**]

Ill tell ya what the label says, i might have been wrong.

"Mutant Mass - With ISO-STACK10, Multi staged Protein"
Per 4 scoops
1050 Calories
Fat 18g
Saturated an trans fat 3G trans fat????Potassium 1400MG
Carbs 170g
sugars 29gprotein 52g

Anything else you want me to find out? an holy shit that number for carbs seems pretty damn high..

Thats why i said there was something wrong with what you posted!! I do not suggest doing that before bed!!

[Cedric]

Alright I wont take it before bed anymore. Is the rest of the diet i laid out ok?

[**TOP**]

So i took what i could from watching those videos and and the advice i was given here and this is what i have come up with for a diet so far.

Meal 1
2-3 egg whites Iwould do between 8-10 egg whites
oatmeal mixed with jam
Orange juice this should be fine due to this being a preworkout meal

post workout - fruit/protien/granola bar throw the granola bar in the trash,use a PWO shake here with either complex carbs OR some fats

Meal 2
skinless chicken breasts some veggies
2 Scoops of weight gainer (500 cals, 25g protein 9g of fat)here is the weight gainer again! add 2 tbs natty peanut butter and skip the weight gainer for now and lets see what happens shall we!
Meal 3
Chicken breast
1 cup Brown rice mixed with peas an corn cut the corn out.
Meal 4
Tuna on whole wheat bread
2 cup steamed veggies
Add 2 tbs natty peanut butter
Meal 5
assorted nuts
Chicken/steak or any other source of protein
Add 2 tblspoons natty peanut butter
Before bed
2 Scoops of Weight gainer (500 cals, 25g protein 9g of fat) TRASH THIS!

I would appreciate some feed back an suggestions. Oh an my stats are listed above.

Follow this for 2 weeks and let us know how it goes,also add 3-5 grams of fish oil into every other meal. OH would you look at that i cut out your weight gainer and the 200carbs and 50grams of sugar but by adding the natty peanut butter you re still getting 600 additional cleaner cals yayyyyyy!!...TOP

[**TOP**]

please please please dont ever cycle again without a proper diet cedric!...top

[FireGuy]

Meal One- Is lacking in protein. Lose the orange juice.
I would NOT recommend fruit post work out.
Meal Two-Why are you taking weight gainers with your meals? Makes no sense to me.
You are not listing the ounces or grams on the majority of what you listed. Saying you are having "oatmeal" "chicken" "nuts" "tuna" really doesnt tell us much. Also, you need to list the calories for each meal and then add the totals together for the day.

[yungone501]

Age:23
Weight: 217lbs
BF%: 19..
Height: 5`11

You should not have cycled with a BF% this high. And like everyone else has already suggested, should've had your diet in fine tune. Not an expert at the AAS but I would think you should end cycle and PCT properly, get your diet in line and maybe start again at a MUCH later date.

[Cedric]

please please please dont ever cycle again without a proper diet cedric!...top

lol I wont, I'll be well prepared when i do my 2nd cycle thanks to you an the others who gave me tips. And about the body fat yungone501, i got my BF checked after i read your post and its at 16%. I used a online calculator when i got 19% but i had a trainer check mine at the gym today.

[Cedric]

You are not listing the ounces or grams on the majority of what you listed. Saying you are having "oatmeal" "chicken" "nuts" "tuna" really doesnt tell us much. Also, you need to list the calories for each meal and then add the totals together for the day.

Edited, calculating cals etc now

[Cedric]

I've come up with a total of: 2,607 calories, 108.2g of fat, 196.4g of carbs, 235.4g of protein. I calculated this using a Food Journal provided by fitday.com

[**TOP**]

I've come up with a total of: 2,607 calories, 108.2g of fat, 196.4g of carbs, 235.4g of protein. I calculated this using a Food Journal provided by fitday.com

Wonderful now find your TDEE and adjust accordingly!The rest is history just remember to readjust your calories as the weight starts coming off!

[Cedric]

I used a TDEE calc i googled an came up with the number 3735. I used another TDEE calc an it ave me 3794, so they all seem to give the same answer.

[**TOP**]

Stick with the diet in post #31 and call us back in 2 weeks!! GL...TOP