Hopefully last time reposting diet

[BESTGUYEVER]

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(10) carb(31) cal(322)

Meal 2
4oz chicken breast
1 cup green beans
1 tbspn. extra virgin olive oil
pr(37) f(23) carb(10) cal(380)

Meal 3
4oz Chicken Breast
1/2 cup of oatmeal
pr(38) f(11.2) carb(27) cal(221)

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(44) f(27) carb(27) cal(530)

Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(39) cal(370)

Dinner
4.5oz Chicken breast
1/2 hass avocado
pr(35) f(21.5) carb(7.5) cal(498)

Bedtime
2 scoops of casein protein
2 tbsp natty pb
pr(55) f(18) carb (12) cal(359)

Total pr(287) f(114.7) carb(153.5) cal(2680)

Made changes from last post let me know if this looks better thanks!

[BESTGUYEVER]

Bump

[mg1228]

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(10) carb(31) cal(322)

Meal 2
4oz chicken breast
1 cup green beans
1 tbspn. extra virgin olive oiltake this out and add a sweet potato--ur fats for the day are too high
pr(37) f(23) carb(10) cal(380)

Meal 3
4oz Chicken Breastcheck macros--too much fat for 4oz chicken breast--too much protein too--should b like 3gr fat 23-24gr protein
1/2 cup of oatmeal
pr(38) f(11.2) carb(27) cal(221)

Meal 4
6oz Lean Ground Beef 95%check macros--too much fat
1 Large sweet potato
pr(44) f(27) carb(27) cal(530)

Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(39) cal(370)

Dinner
4.5oz Chicken breast
1/2 hass avocado
pr(35) f(21.5) carb(7.5) cal(498)

Bedtime
2 scoops of casein protein
2 tbsp natty pb
pr(55) f(18) carb (12) cal(359)

Total pr(287) f(114.7) carb(153.5) cal(2680)

Made changes from last post let me know if this looks better thanks!

food choices are good---check macros as stated---imo your fats need to b around 60-70gr---up ur carbs to get cals back to 2600

[BESTGUYEVER]

food choices are good---check macros as stated---imo your fats need to b around 60-70gr---up ur carbs to get cals back to 2600

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(10) carb(31) cal(322)

Meal 2
4oz chicken breast
1 cup green beans
1 sweet potato
pr(39) f(10) carb(37) cal(374)

Meal 3
4oz Chicken Breast
1/2 cup of oatmeal
pr(28) f(5.5) carb(27) cal(260)

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(52) f(13) carb(27) cal(442)

Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(39) cal(370)

Dinner
4oz Chicken breast
1/2 hass avocado
pr(26) f(16) carb(7.5) cal(248)

Bedtime
2 scoops of casein protein
2 tbsp natty pb
pr(55) f(18) carb (12) cal(359)

Total pr(278) f(76.50) carb(180.50) cal(2375)

BETTER? CALORIES SEEM LOWER SHOULD I BOOST THEM UP AND WHERE?

[mg1228]

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)do 3/4 cup
pr(33) f(10) carb(31) cal(322)

Meal 2
4oz chicken breastdo 6oz
1 cup green beans
1 sweet potato
pr(39) f(10) carb(37) cal(374)

Meal 3
4oz Chicken Breast6oz
1/2 cup of oatmeal do 3/4 cup
pr(28) f(5.5) carb(27) cal(260)

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(52) f(13) carb(27) cal(442)

Post workout
Shake w/ 1/2 cup of oatsdo 3/4 cup
pr(45) f(4) carb(39) cal(370)

Dinner
4oz Chicken breast6oz
1/2 hass avocado
pr(26) f(16) carb(7.5) cal(248)

Bedtime
2 scoops of casein protein
2 tbsp natty pb
pr(55) f(18) carb (12) cal(359)

Total pr(278) f(76.50) carb(180.50) cal(2375)

BETTER? CALORIES SEEM LOWER SHOULD I BOOST THEM UP AND WHERE?

making the oats 3/4 cup should give u another 225 cals---make the 4oz chicken breasts 6oz and see what that does for ur cals--try to get it to 2800-2900----looks real good though

ur goals are a little unreasonable--u are wanting to cut 9lbs of fat and add 9lbs of muscle--u could prob do that in 1-2 years---i think u need to cut to 10% and try and maintain lbm

to do this we need to reduce cals to about 2100-2200

[BESTGUYEVER]

making the oats 3/4 cup should give u another 225 cals---make the 4oz chicken breasts 6oz and see what that does for ur cals--try to get it to 2800-2900----looks real good though

ur goals are a little unreasonable--u are wanting to cut 9lbs of fat and add 9lbs of muscle--u could prob do that in 1-2 years---i think u need to cut to 10% and try and maintain lbm

to do this we need to reduce cals to about 2100-2200

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(35.5) f(11) carb(45.5) cal(397)

Meal 2
4oz chicken breast
1 cup green beans
1 sweet potato
pr(51) f(11.5) carb(37) cal(429)

Meal 3
4oz Chicken Breast
1/2 cup of oatmeal
pr(42.5) f(8.5) carb(40) cal(390)

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(52) f(13) carb(27) cal(442)

Post workout
Shake w/ 1/2 cup of oats
pr(47.5) f(5) carb(52.5) cal(445)

Dinner
6oz Chicken breast
1/2 hass avocado
pr(38) f(17.5) carb(12) cal(303)

Bedtime
2 scoops of casein protein
2 tbsp natty pb
pr(55) f(18) carb (12) cal(359)

Total pr(321.50) f(84.50) carb(221.50) cal(2765)

Ok how does this look?

Also in the first thread I posted I was told to shoot for about 180 and 10% by the end of spring.

So do I go ahead with the diet I reposted or cut back to 2100-2200 like your suggesting?

[mg1228]

post up ur cardio schedule

[BESTGUYEVER]

5 times mon-fri directly after workout for 30-45 min on stairmaster or gauntlet.

Outside of this I surf (when there is waves) usually an hour session

[mg1228]

what multiplier did u use to calculate ur tdee? seems like 2500 is a little low

[Damienm05]

Noted that on the last thread as well. I wish i'd seen it sooner. Can't be less than 2800 imo.

He's got you down dude, cals to where they need to be via a lil more pro/carb, fats down early in the day. Fat number is currently distorted due to macros for some of your protein sources.

[BESTGUYEVER]

Thanks to the both of you for bein patient and helping me....I think I have it down good enough from here. I multiplied my bmr by 1.375 which is why it seemed low if you feel I need to be 1.55 Ill take your advice you both def have alot of knowledge in the diets! Again thanks....Ill have to post some before and after pics after my cycle so you can see the progress!

[mg1228]

yea use 1.5---then go 400-500 back of there---and you should b gtg

would like to see bfore and afters

keep us updated

[BESTGUYEVER]

I Dont Wanna be at 2800 right now then? Thats right about where the diets at. Also would it be benificial to have a thermogenic or anything to aid while shedding some bf

[Damienm05]

Goals was to add LBM right?

[mg1228]

his goals were to cut from 15% to 10% and stay the samee weight--not likely

if 2800 is 500 back of tdee i think that would b a good place to start

[BESTGUYEVER]

I'm confused should I take in 2800 a day or 500 less?

[mg1228]

whats ur tdee using 1.5 to multiply

[BESTGUYEVER]

Almost 2800 like 2740

[mg1228]

ok start at 2400 with similar macros

[BESTGUYEVER]

I could just minus one meal and be pretty close right? Or do I keep the meal and down my portions?

[mg1228]

i would down the portions on wo days--and take a meal out on off days

[BESTGUYEVER]

Sounds good thanks bro! What do u suggest about throwin in a thermogenic I'm on test c 600mg wk

[mg1228]

i dont wanna steer u wrong---dont know much about it---im sure someone around here does though

[BESTGUYEVER]

No worries thanks bro...think I'm all set for now!