Diet Questions

[sherpa27]

Hello all, Longtime member (2003!) infrequent poster
Im always here readnig but now i need your help

age 26
weight 193
height 5/11
bf 17
goal: to cut up

Ive been lifting for a while and really want to dial my diet in now. I've been trying a few different things but nothing seems to be working well enough so I'm gonna ask for help, something I rarely do!

BMR is 2018
TDEE is 3100

Question is I never was reaching anywhere near those calories before. I tried a diet that was 2200cal 50p/20c/30f and lost fat for a while then it slowed. I figured my metabolism was crappin out so i bumped up the cals to 2400 keeping the same macro ratio. And again lost fat for about 1-2 weeks I honetly am full at 2400. Is my metabolism shit? I train 4 times a week and cardio 3days. What sort of deficiet should i be shooting for from my TDEE?

Pro/carbs first three meals
Pro/fats last three.
Cheat once/twice a week

I'm thinking about cutting out carbs PWO. Right now I'm taking ON 2:1:1 which is 75g simple carbs.

Also I drink about 4 shakes a day, I have a shitty schedule at work (ent biz) but I can get real food throughout the day if I make my meals before. I really want to shift to real food and am adding more now.

Do you guys think my semi liquid diet has slowed my metabolism down a lot? Do you suggest bumping up the cals more with real food? Seems to me thats the first step.

Thanks Bros!

[baseline_9]

Hello all, Longtime member (2003!) infrequent poster
Im always here readnig but now i need your help

age 26
weight 193
height 5/11
bf 17
goal: to cut up

Ive been lifting for a while and really want to dial my diet in now. I've been trying a few different things but nothing seems to be working well enough so I'm gonna ask for help, something I rarely do!

BMR is 2018
TDEE is 3100

Question is I never was reaching anywhere near those calories before. I tried a diet that was 2200cal 50p/20c/30f and lost fat for a while then it slowed. I figured my metabolism was crappin out so i bumped up the cals to 2400 keeping the same macro ratio. And again lost fat for about 1-2 weeks I honetly am full at 2400. Is my metabolism shit? I train 4 times a week and cardio 3days. What sort of deficiet should i be shooting for from my TDEE?

Pro/carbs first three meals
Pro/fats last three.
Cheat once/twice a week

I'm thinking about cutting out carbs PWO. Right now I'm taking ON 2:1:1 which is 75g simple carbs.

Also I drink about 4 shakes a day(Shakes dont count as a meal IMO unless they include milk, cottage cheese, peanut butter, whey, oats etc) REPLACE THEM!, I have a shitty schedule at work (ent biz) but I can get real food throughout the day if I make my meals before, (this is the key). I really want to shift to real food and am adding more now.

Do you guys think my semi liquid diet has slowed my metabolism down a lot? Do you suggest bumping up the cals more with real food? Seems to me thats the first step.Yes, 2 shakes a day MAX, IMO i would only use shakes PWO or as a last option to get some protein and carbs down my neck

Thanks Bros!

See Bold

Post a sample Diet (What ur eating now, and what your planning on changing it to)

What are your goals? Gain lean Body Mass? Loose Fat?

[sherpa27]

Thanks Base!
Here is my diet as of now

Meal One
5egg whites
2 whole eggs
1/2 cups oats
2scoop whey

cal / pro /carbs /fat
510/64/32/13

meal 2

2scoops whey 1/2 cup oats
430/59/33/6

meal 3
two chicken patties
plate of greens

325/38/9/12

meal 4
shake
1/4 cup almonds

443/63/12/18

meal 5
can of tuna
2 tbsp peanut butter
330/33/7/20


Totals:
2038/257/90/70

To me it looks like i have to add another meal, and a few better source of protein.
I am full from ths amount of food.

Any suggestion?

Thanks

[sherpa27]

bump

[dj_pacman51]

Yea dude you definetly need real meals in there. Those shakes leave your body so fast, you won't have time to get any nutrients. When you get a day off make all your meals for the week. You might have to get use to eating them cold tho if your busy. It takes me a grand total of 7 mins to heat and eat one of my meals(10 mins if I want to savor a meal lol).

Get some real food in there tho. Save your whey for PWO only and casein for bedtime.

[baseline_9]

Thanks Base!
Here is my diet as of now

Meal One
5egg whites
2 whole eggs
1/2 cups oats
2scoop whey (Drop the whey and increase whole eggs and whites)

Eggs and whey are both fast digesting, u dont need both

cal / pro /carbs /fat
510/64/32/13

meal 2

2scoops whey 1/2 cup oats (Change protein source if you can, fish,beef, chicken)
430/59/33/6

meal 3
two chicken patties
plate of greens

325/38/9/12

meal 4
shake (Change protein source if you can, fish,beef, chicken)
1/4 cup almonds

443/63/12/18

meal 5
can of tuna
2 tbsp peanut butter
330/33/7/20


Totals:
2038/257/90/70 (Overall cals look too low for your TDEE, I would start off aiming to consume your TDEE, use cardio to drop below this)

To me it looks like i have to add another meal, and a few better source of protein.
I am full from ths amount of food. You will soon get used to more food

Any suggestion?

Thanks

See bold