25yr will log Diet and first Cycle, but need Help

[vvp24]

Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet and suggestions for a starting cutting cycle.

Here are all the facts:
Weight: 241.6
Fat Mass: 27% << I have never been able to get this down below 20%
BMI: 32.8
Height: 6'0
Age 25

Current diet:
BF: 8 egg whites, fiber bread
SnaK: Protein bar
Lunch: turkey burger < thin multi grain bread turkey burger patties 8 oz and Swiss Cheese.
SnaK: Protein shake < after work out
Dinner: 8 oz chicken breast, 1 cup rice
Snak: a few almonds

Never drink anything but water < love water!!! football mentality

the break down is below let me know if you want a meal by meal break down.. I got this with a throw together off a P90X meal chart.

Daily nutrient totals
Nutrient Value %DV*
Calories 1345 53%
Total fat 14 18%
- Saturated fat 2 25%
- Trans fat 0 N/A
Cholesterol 176 46%
Sodium 1569 90%
Total carbs 179 53%
- Dietary fiber 10 26%
- Sugars 44 66%
Protein 120 83%

- all feed back is appreciated!

[mg1228]

need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

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


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[vvp24]

Thanks for the reply I will post my BMR/TDEE and macros tomorrow I calculated them a little bit ago. also is there a better way of posting pics last time it didn't take.

[vvp24]

Pics current and past.

[vvp24]

only 5 pics is a rip off. one more

[mg1228]

thats less than a year ago---damn those holidays!!! lol

just saw where u were wantin to start a cycle---i wouldnt

lets just get ur diet fixed up

[Damienm05]

just saw where u were wantin to start a cycle---i wouldnt

x2! Doing a cycle in your current state is a terrible idea. You clearly still have a good bit of LBM under that fat. Let's get it stripped off so you can see where you're actually at and then go from there. If you were to cycle now, it may help with fat loss a bit - but you'd feel very bloated, be at a higher risk for sides, and would be limited in terms of calories and unable to make optimal gains.

[vvp24]

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976


Meals
BF:8am 8 egg whites 28.8/1.6/.8/126.5
SnaK: 10am Protein bar 29/29/9/290
SnaK: 1 pm Protein shake 10/39/2/220
Lunch: 3pm turkey burger 55/25/17/500
Dinner: 6pm 8 oz chicken breast, 1 cup rice 63.3/114.4/2.8/765.6
Snak: 9pm a few almonds 2.5/2.1/6.6/72.8


there you have it please help me build a better one. I don't want anything to complex. I just cook it all in one night so this is easy for me to cook.

More pics to come. if not start a cycle now this is a cutting cycle, then when would you recommend one?

[mg1228]

did u watch the videos?

[vvp24]

I have watched the first one.. but I will finish them on friday. so I need more protein?

[Damienm05]

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976


Meals
BF:8am 8 egg whites 28.8/1.6/.8/126.5 Macros are off. Add 1 whole egg to yield a complete protein source and 1/2 cup oats
SnaK: 10am Protein bar 29/29/9/290 real food, lean protein, complex carb. This is not what you think it is - it's a snickers bar with a scoop of whey.
SnaK: 1 pm Protein shake 10/39/2/220 Is this your PWO shake? If so, add 30g complex carbs - 1/2 cup oats is the ideal. Macros have gotta be way off.
Lunch: 3pm turkey burger 55/25/17/500 If you're eating this on a bun, scrap the meal. All whole wheat buns are enriched and a poor carb source. Say 6 oz. lean ground turkey with 1 cup of lentils or 1/2 cup brown rice.
Dinner: 6pm 8 oz chicken breast, 1 cup rice 63.3/114.4/2.8/765.6 Let me get this straight, you have no carbs in your first three meals and you're eating a cup of white rice for dinner? Bad idea. Just by taking the carbs out of this meal, you'll exponentially increase fat loss. 8 oz. chicken breast, 1 tbspn. extra virgin olive oil, 2 cups green veggies
Snak: 9pm a few almonds 2.5/2.1/6.6/72.8 Pick up some casein powder. It's a good low-cal before bed meal and will result in continued amino acid breakdown throughout the night as you sleep. 1 scoop, 1 oz. almonds.


there you have it please help me build a better one. I don't want anything to complex. I just cook it all in one night so this is easy for me to cook.

More pics to come. if not start a cycle now this is a cutting cycle, then when would you recommend one?

When you are at a low bf% and trying to get lower while still increasing LBM. Right now, you don't need a cycle to cut. When my body fat was that high, I was losing 3 lbs. per week with minimal effort just doing cardio and not eating carbs after 5:00 PM. I was training hard and eating clean but I wasn't on a proper diet by any means.

Look for the bold, you've skimped on some pivotal info, like say, your daily macro totals which I don't feel like adding up and when you train. That said, I've fixed some major problems.

[vvp24]

When you are at a low bf% and trying to get lower while still increasing LBM. Right now, you don't need a cycle to cut. When my body fat was that high, I was losing 3 lbs. per week with minimal effort just doing cardio and not eating carbs after 5:00 PM. I was training hard and eating clean but I wasn't on a proper diet by any means.

Look for the bold, you've skimped on some pivotal info, like say, your daily macro totals which I don't feel like adding up and when you train. That said, I've fixed some major problems.

Thanks for the help but I'm looking for a simple stuff that I can cook in one night and eat through out the week. I can switch the white rice to brown rice or to steamed veggies.

I need a really simple diet. I don't need things like 10 oz fish .. with splash of EVO and some lentils on the side along with something else.

I am really lazy when it comes to cooking. I don't understand how my macros are off. I found the nutrition facts for 1 egg white and * it by 8 .. I did the same for the rest.

Total for macros are 188.6/211.1/38.2/1974

[vvp24]

Hey these are pics of me flexing. I am on my 4th day of 2 day work outs.

Still looking to get my diet in check. thanks for everyones help so far.

[vvp24]

did u watch the videos?

Alright I have finished watching the videos and I want to restructure my diet.

I need help with this. I need a really simple yet effective diet. I can do egg whites, chicken, mixed protein , whey protein, turkey, and beef. I need 350g of protein per day.

My thinking would be to go with ( i don't have the macros for this yet but I will try to figure them out soon
meal 1 egg whites and whole grain toast
meal 2 mixed protein
meal 3 chicken
meal 4 whey protein PWO
meal 5 turkey
meal 6 mixed protein including casien

how does this sound? should I add something or replace something?