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02-07-2010, 12:42 AM #1New Member
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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
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02-08-2010, 04:32 AM #2New Member
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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
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02-08-2010, 03:21 PM #3New Member
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Newb- Need Advice please on my Diet/Supp program
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?
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02-08-2010, 06:40 PM #4
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.
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02-08-2010, 08:41 PM #5New Member
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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?
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02-09-2010, 03:11 PM #6
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.
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02-09-2010, 03:23 PM #7Member
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02-09-2010, 03:34 PM #8
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
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02-09-2010, 04:21 PM #9Associate Member
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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.
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02-09-2010, 07:45 PM #10Member
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02-10-2010, 04:29 PM #11New Member
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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.
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02-10-2010, 04:42 PM #12
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02-10-2010, 05:52 PM #13
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02-11-2010, 08:35 PM #14New Member
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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
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