Newb- Need Advice please on my Diet/Supp program

First post....hope I've done this correctly-

I would really appreciate feeback on my program, Specifically the diet and Supps.
Tried to be as detailed as I can so I don't waste anyone's time.
My goal is to get down to 10% body fat in the next 10 weeks while keeping as much lean weight on as possible. I'd like to keep at least 200lbs. Here are the details of where I'm at and what I'm doing now. Thanks for taking a look and telling me if I'm on track to get to 10% and not shrivel up or if I'm crazy-

Height- 6ft
Weight- 220lbs
Body Fat-16%
BMR (based on nutritionist calculation)- 3296

Lifting Schedule (Lift every other day)-
Day 1- Chest/Bi's/Forearms
Day 2- Shoulders/Tri's/Abs
Day 3- Legs
Day 4- Back/Calves/Abs
Repeat
No cardio

Supplement Schedule (just started my second week)-
Test Cyp-400/Wk
Deca-200/Wk
Arimidex- 1mg EOD
Will be adding 50mg/day Anavar for 8 weeks after first 4 weeks of Test/Deca
I'm planning on a 12 week program

Protein/Carb/Fat (in grams)
Breakfast 8am
1 Scoop whey P-23 C- 3 F-2.5 Cal-130
Apple P- 0 C- 21 F- 0 Cal- 80

Breakfast 2 9am
3 Eggs P-18 C- 3 F-13 Cal-240
3 Egg Whites P-12 C- 0 F- 0 Cal- 51
1 Cup Plain oats P-10 C- 54 F- 6 Cal-300

Lunch (11:00 am)
whl wheat 2 slices P-6 C-26 F- 2 Cal-140
1 TBSP Light Mayo P-1 C-1.3 F- 4.9 Cal-50
6 oz Deli Rst beef P-48 C-9.6 F- 6.6 Cal-300
1 Slice 2% Swiss P-12 C- 0 F- 9 Cal-140
1/2 Tomato P-1 C-6 F- 0 Cal- 27

Pre lift (12:30)
1 Scoop (whey) P-23 C-3 F-2.5 Cal-130
1 Cup Plain Oats P-10 C-54 F- 6 Cal-300

Post lift (2:30)
2 Scoop (whey) P-46 C-6 F-5 Cal-260
slice Angel Food P-2 C-32 F-0 Cal-140
cake

Dinner (5:30)
6 oz Trkey Breast P-53 C-0 F-3 Cal-246
1 Cup Broccoli P-2 C-6 F-0 Cal-30

Late Snack (usually 9:00pm)
1 cup 1%Cottage Chz P-13 C-5 F-1.5 Cal- 80
2 Tbsp Roast Flax P-6 C-8 F- 8 Cal-130
1/2 Cup Plain oats P-5 C-27 F- 3 Cal-150


Daily Totals Protein 290.1g Carb 264.9g Fat- 73.5g

Calories- 2,924

At a glance (its 2:30am and I cant sleep) this is what I would consider changing:

Post lift I would drop the angle food cake and put in a PWO drink of Whey with ~50 grams of dextrose (you can increase or decrease that to tailor it to your body type and workouts)...maybe consider gluatmine and creatine (totally your choose) as for the 1/2 cup of oat for a late night snack...I personally could see that going away, you can also consider using a protein like casesin at night to provide you a long acting protein while you sleep.

I no pro, just my thoughts! Hope it helps

Hey thanks for taking a look. I appreacite all of the help I can get. It's tough getting started and trying to figure this Sh!t out from scratch. If I drop the Oats at night, should I add them in somewhere earlier in the day to keep my total carbs/Calories up to a reasonable level?

Assuming your numbers are correct, you need to drop 15lbs of bodyfat to hit 10%. You are in a 300 calorie a day deficit. If we assign all of that deficit to pure fat loss you should lose 1lb of fat every 11.5 days, meaning you should hit your goal weight in 175 days or about 6 months. Or you can add in some cardio to the equation and make this happen in about 8 weeks.

Thanks for taking the time to calculate that and respond FireGuy. I'll likely increase the deficit to 500Cal and add cardio in to speed this up.

Are there any foods choices I've included in my diet that stick out as a "bad idea" or poor timing in your opinion?

I would switch out the deli meat with a less processed protein source and dump the angel food cake in favor of a lower GI carb. I would also move more carbs earlier in the day, especially meal #1. Other than that I think you have a good starting point mapped out.

Quote:

---

Originally Posted by FireGuy1

Assuming your numbers are correct, you need to drop 15lbs of bodyfat to hit 10%. You are in a 300 calorie a day deficit. If we assign all of that deficit to pure fat loss you should lose 1lb of fat every 11.5 days, meaning you should hit your goal weight in 175 days or about 6 months. Or you can add in some cardio to the equation and make this happen in about 8 weeks.

---

is this a formula? If I am 180lbs 18% and at 600 under TDEE how long would it take and what weight to be around 10-12%? Sorry to highjack

by ur numbers u got 32.5lbs of fat---600 back of tdee would b 4200 cals a week---1lb is 3500 cals--so ur looking at burnin around 1 lb a week---if its all fat ur burning in a week it would take u 18 weeks to get to 10%----180x8%=18lbs of fat----so u would weigh 162lbs at 10% bf



of course if ur 600 back and doing cardio this can b achieved alot sooner

I would do a carb cutoff at least 2 hours before bed, knowing nothing more about you. Also, don't mix carbs and fats, ie what you've done for your late snack.

Quote:

---

Originally Posted by mg1228

by ur numbers u got 32.5lbs of fat---600 back of tdee would b 4200 cals a week---1lb is 3500 cals--so ur looking at burnin around 1 lb a week---if its all fat ur burning in a week it would take u 18 weeks to get to 10%----180x8%=18lbs of fat----so u would weigh 162lbs at 10% bf



of course if ur 600 back and doing cardio this can b achieved alot sooner

---

def doing cardio. currently 20 mins after workout 5 days a week and 3-4 days a week I throw in a 2nd session 45 mins on empty stomach and I might be closer to 16% now. either way thanks!

Thanks a ton for the suggestions.

I'll cut off carbs two hours prior to sleep and make sure no fat with Carbs....also switching deli meat to whole chicken breast.

Swapping out Angel food with Plain Yogurt.

If any of these sound like bad choices drop the hammer on me. Otherwise I think I'm pretty close to being lined out now.

Thanks again.

Quote:

---

Originally Posted by Bshim

Thanks a ton for the suggestions.

I'll cut off carbs two hours prior to sleep and make sure no fat with Carbs....also switching deli meat to whole chicken breast.

Swapping out Angel food with Plain Yogurt.i would do oats instead of yogurt

If any of these sound like bad choices drop the hammer on me. Otherwise I think I'm pretty close to being lined out now.

Thanks again.

---

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

Quote:

---

Originally Posted by Bshim

First post....hope I've done this correctly-

I would really appreciate feeback on my program, Specifically the diet and Supps.
Tried to be as detailed as I can so I don't waste anyone's time.
My goal is to get down to 10% body fat in the next 10 weeks while keeping as much lean weight on as possible. I'd like to keep at least 200lbs. Here are the details of where I'm at and what I'm doing now. Thanks for taking a look and telling me if I'm on track to get to 10% and not shrivel up or if I'm crazy-

Height- 6ft
Weight- 220lbs
Body Fat-16%
BMR (based on nutritionist calculation)- 3296

Lifting Schedule (Lift every other day)-
Day 1- Chest/Bi's/Forearms
Day 2- Shoulders/Tri's/Abs
Day 3- Legs
Day 4- Back/Calves/Abs
Repeat
No cardio

Supplement Schedule (just started my second week)-
Test Cyp-400/Wk
Deca-200/Wk
Arimidex- 1mg EOD
Will be adding 50mg/day Anavar for 8 weeks after first 4 weeks of Test/Deca
I'm planning on a 12 week program

Protein/Carb/Fat (in grams)
Breakfast 8am
1 Scoop whey P-23 C- 3 F-2.5 Cal-130
Apple P- 0 C- 21 F- 0 Cal- 80 No need for this apple. Have an EFA source with your shake instead.

Breakfast 2 9am
3 Eggs P-18 C- 3 F-13 Cal-240 Spot on
3 Egg Whites P-12 C- 0 F- 0 Cal- 51
1 Cup Plain oats P-10 C- 54 F- 6 Cal-300

Lunch (11:00 am)
whl wheat 2 slices P-6 C-26 F- 2 Cal-140 Ezekiel bread and gluten-free bread are great choices, standard whole wheat is a weak carb source but it's fine if you don't have access to better bread.
1 TBSP Light Mayo P-1 C-1.3 F- 4.9 Cal-50
6 oz Deli Rst beef P-48 C-9.6 F- 6.6 Cal-300 Have a grilled chicken breast or sliced flank or a real protein source.
1 Slice 2% Swiss P-12 C- 0 F- 9 Cal-140 Just depends how quickly you wanna shed the weight, if eating for taste is very important to you, the cheese is fine but little tweaks here and there will make a difference in the long-run
1/2 Tomato P-1 C-6 F- 0 Cal- 27

Pre lift (12:30)
1 Scoop (whey) P-23 C-3 F-2.5 Cal-130
1 Cup Plain Oats P-10 C-54 F- 6 Cal-300

Post lift (2:30)
2 Scoop (whey) P-46 C-6 F-5 Cal-260
slice Angel Food P-2 C-32 F-0 Cal-140 do oats here, simple carbs PWO are acceptable but not what you want for a strict cut.
cake

Dinner (5:30)
6 oz Trkey Breast P-53 C-0 F-3 Cal-246 using the caloric leeway we've created by removing the carbs from your following meal, have a healthy fat source with this meal.
1 Cup Broccoli P-2 C-6 F-0 Cal-30

Late Snack (usually 9:00pm)
1 cup 1%Cottage Chz P-13 C-5 F-1.5 Cal- 80
2 Tbsp Roast Flax P-6 C-8 F- 8 Cal-130
1/2 Cup Plain oats P-5 C-27 F- 3 Cal-150 No oats. No carbs period before bed, you'll hinder fat loss.


Daily Totals Protein 290.1g Carb 264.9g Fat- 73.5g

Calories- 2,924

---

Most of my edits have already been touched on by others, but it's always easier to have a formal critique layed out. Make those changes and it's a very, very strong cutting diet.

All of the feedback has been GREAT from you guys. DamienM05, thanks for the specifics on your reply. I'll pull this all together and I should be set. Next step....posting before and afters:7up: