here's the cutter

[the big 1]

Stats
198-202 lbs fluctuates
15 or 16% bf
BMR - 3189 Kcal




MEAL
1 - 6 egg whites with 2 slice w/g toast
1 scoop whey
1 tsp olive oil
Pro/50g - carb/36g - fat/12g
2 - 6 oz meat (NOT oily fish or beef)
fiberous carbs
1 tsp olive oil
Pro/50g - carb/fibre - fat/12g
3 - large bowl of tuna in brine (pepper and lime)
8 brazil nuts
Pro/55g - carb/neg - Fat/16g
4 - 6 oz meat (NOT oily fish or beef)
fiberous carbs and 2 slices of w/g toast
1 tsp of olive oil
Pro/50g - carb/36g - fat/12g

TRAIN

5 - PWO nutrition - 2 scoops of whey
1 bannna
Pro/50g carbs/20g Fat/neg
6 - Large bowl of tuna
8 brazil nuts
pro/50g - carbs/nil - fat/16g

TOTALS protien - 305 grams
carbs - 100 grams give or take
fat - 68 grams

Supps - cyx3 (clen, yohimbine and T3 combo) 3 a day

Im also doing 45 minutes of cardio on empty in the morning, please critique, thanks

Ive probly forgotton something!

[the big 1]

hello????????

[OH REALLY]

hihi...

[gbrice75]

Carbs and/or fats are too low IMO... one of them has to increase. Are you trying to run a keto type diet? If so, i'd drop the carbs significantly and up the fat. If not, i'd leave the fat about the same (maybe 10g or so more) and up the carbs for sure.

What are the total calories of this meal plan? I'm too lazy to do the math!

[the big 1]

[QUOTE=gbrice75;5139593]

What are the total calories of this meal plan? I'm too lazy to do the math![/QUOTE

Me too, lol!

hold on ile work it out

[the big 1]

Kcals are 2232

[the big 1]

common sense would say i up my fats or carbs

but, i dont react well to carbs or fat coz im kind of an endo

perhaps i should add carbs, bring the total to 2500 kcal???

[gbrice75]

Ok, there are a few flaws here that I see. Firstly, you state that your BMR is 3189 - that sounds extremely high. Are you sure that 3189 isn't your TDEE/maintenance? Also, how tall are you?

Secondly, you didn't state your goals - are you looking to bulk or cut? Regardless of whether the 3189 is your BMR or TDEE, at 2232 cals/day you are GROSSLY undereating and will burn muscle and slow your metabolism quickly! I'm guessing your not doing a keto diet - you can make up a bunch of those calories quickly by adding in some carb sources. Oats, brown rice, sweet potato or yam, etc. I'd stick with adding them in meals 1-5. Keep the fiberous veggies and higher fat meals for later in the day/before bed.

[the big 1]

for my wieght (198 lbs) my bmr is 2058 according to bmr calculator

2058 x 1.55 for my acctivity level is 3189kcal, and minus the 500kcal for wieght loss is roughly around 2500 kcal, right ???

The idea of the initial plan was to slowly cut fat, hence the use of clen/t3/yohimbine

I was aiming for daily intake of 60%pro 30%carb 10%fat, thats were i need advice

I know i should be consuming more carbs to add up too the 2500 kcal mark, but as i said i react badly to carbs, so i was gonna sort of drop them, not cut them out

What would you advise???

[the big 1]

hihi...

lol, is this my welcome to the diet section or the site???

[gbrice75]

for my wieght (198 lbs) my bmr is 2058 according to bmr calculator

2058 x 1.55 for my acctivity level is 3189kcal, and minus the 500kcal for wieght loss is roughly around 2500 kcal, right ???

The idea of the initial plan was to slowly cut fat, hence the use of clen/t3/yohimbine

I was aiming for daily intake of 60%pro 30%carb 10%fat, thats were i need advice

I know i should be consuming more carbs to add up too the 2500 kcal mark, but as i said i react badly to carbs, so i was gonna sort of drop them, not cut them out

What would you advise???

Ok, so that number was your TDEE, lol. I figured as much.

I don't want to pretend to be a diet guru; there are guys on here who helped me and would be better at making suggestions - but I think protein is too high and the other macros are too low. I understand being carb sensitive, I have the same problem. You'd still be ok with a 40/40/20 split IMO, or even a 45/35/20.

at 2200 or so calories a day, your about 700-800 below maintenance - still too low. I wouldn't go less than 500, so you do still have room to add some carbs in there - stick with just your early meals, although i would suggest carbs in your PWO meal as well.

Let's see what the experts say.

[the big 1]

Ok, so that number was your TDEE, lol. I figured as much.

I don't want to pretend to be a diet guru; there are guys on here who helped me and would be better at making suggestions - but I think protein is too high and the other macros are too low. I understand being carb sensitive, I have the same problem. You'd still be ok with a 40/40/20 split IMO, or even a 45/35/20.

at 2200 or so calories a day, your about 700-800 below maintenance - still too low. I wouldn't go less than 500, so you do still have room to add some carbs in there - stick with just your early meals, although i would suggest carbs in your PWO meal as well.

Let's see what the experts say.

Grand advice, i will probly go with 45-35-20, but if i go too flat, ile up carbs and cardio.

Its such a bitch working out this stuff, ive been doin it all night! lol

Im gonna shoot for 2500 cal by upping my carb intake, it will happen slower i suppose, but no-one likes losing muscle hey.

[the big 1]

fire guy? what you reckon man

[Damienm05]

Stats
198-202 lbs fluctuates
15 or 16% bf
BMR - 3189 Kcal




MEAL
1 - 6 egg whites with 2 slice w/g toast
1 scoop whey
1 tsp olive oil
Cut out the whey and oil, get your 12g of fat and additional protein by adding 2 whole eggs. Also, whole grain toast is not a match for 1/2 cup of oats or an oat-based multigrain hot cereal.
Pro/50g - carb/36g - fat/12g
2 - 6 oz meat (NOT oily fish or beef)
fiberous carbs
1 tsp olive oil This meal looks fine to me.
Pro/50g - carb/fibre - fat/12g
3 - large bowl of tuna in brine (pepper and lime)
8 brazil nuts I'd have a pro/carb meal at this point. Substitute the brazil nuts for 2 slices of 7-grain ezekiel bread. Not only will it be a better energy source for this point in the day but it will make your tuna meal less gross. Also, you're eating a pretty large portion of tuna multiple times per day - mercury adds up. Limit the protein here to 30-40g via tuna.
Pro/55g - carb/neg - Fat/16g
4 - 6 oz meat (NOT oily fish or beef)
fiberous carbs and 2 slices of w/g toast
1 tsp of olive oil This is a fairly complete pre-workout meal. Again, I'd suggest ezekiel bread or a non-processed carb source such as oats or sweet potato instead.
Pro/50g - carb/36g - fat/12g

TRAIN

5 - PWO nutrition - 2 scoops of whey
1 bannna Based on what you've said about yourself in this thread thus far, I'd stay away from simple carbs/sugar PWO (banana). In fact, I'd reccomend you do pro/fat only from here. A better PWO shake would be 2 scoops of whey and 1 tbspn. macadamia/walnut/EVO/udo's/etc oil. You could even do 2 tbspn. natural PB.
Pro/50g carbs/20g Fat/neg
6 - Large bowl of tuna
8 brazil nuts This is your last meal obviously. When are you eating it? Should be no later than 60 minutes after your pwo shake. It should also be eaten right before bed. That said, I have a feeling we may need to add a casein shake when your head hits the pillow. If not, I'd recommend a beef meal here.
pro/50g - carbs/nil - fat/16g

TOTALS protien - 305 grams
carbs - 100 grams give or take
fat - 68 grams

Supps - cyx3 (clen, yohimbine and T3 combo) 3 a day

Im also doing 45 minutes of cardio on empty in the morning, please critique, thanks

Ive probly forgotton something!

my thoughts are in bold. please reply with times of meals so we can get everything right. I have no problem with you eating only 120g or so with my changes, however, I've also brought your fat up to 90g or so and reduced protein slightly. 1.5g per lb. of LBM is plenty imo.

[the big 1]

my thoughts are in bold. please reply with times of meals so we can get everything right. I have no problem with you eating only 120g or so with my changes, however, I've also brought your fat up to 90g or so and reduced protein slightly. 1.5g per lb. of LBM is plenty imo.

Thanks mate, great advice.

NEW DAILY MACROS (according to you)

meal 1 - 7.00-7.30am
6 egg whites 2 whole eggs added
Bowl of oats (30g of carb)
Pro-35 carb-30g fat-12g

meal 2 - 10.00-10.30am
6 oz of lean meat
Fiberous carb
1 tsp olive oil
pro-50 carbs-fibre fat-12g

meal 3 - 1.00-1.30pm
1 tin of tuna
brown pasta (30g of carb)
pro-40 carb-30 fat-low

meal 4 - 4.00-4.30pm
6 oz lean meat
brown pasta (30g of carb)
1 tsp olive oil
Pro-50 carb-30 fat-12

TRAIN

PWO - 6.30-7.00pm
2 scoops of whey (myofusion)
8 brazil nuts (or two scoops natty pb)
Pro-50 carbs-hardly none fat-16

Meal 6 - 7.30-8.00pm
4 oz lean beef steak
1 tsp olive oil
pro-35g carb-low fat-12g

Pre bed - 10.30-11.00pm
1 scoop whey
2 tsp natty pb
pro-25 carb-low fat-16g

TOTALS-
POTIEN - 285g
CARBS - 100g giv or take
FAT - 80g

so ive upped fats , changed some carb sources , and lowered protien intake.

And added rough meal timings,

Is this now looking better?

[the big 1]

Im gonna keep this thread updated with daily stats and weekly pics

Ile add pics later tonight

[gbrice75]

Its such a bitch working out this stuff, ive been doin it all night! lol

Dude, no doubt! Remind me sometime to show you the ENDLESS meal plans I have put together for myself - I have them for 2000 cals, 2200, 2500, 3000, etc. and multiple menus for each calorie intake to boot! Fu(king insane!

[Damienm05]

Thanks mate, great advice.

NEW DAILY MACROS (according to you)

meal 1 - 7.00-7.30am
6 egg whites 2 whole eggs added
Bowl of oats (30g of carb) I'd have 1 full cup of oats. 50g.
Pro-35 carb-30g fat-12g

meal 2 - 10.00-10.30am
6 oz of lean meat
Fiberous carb
1 tsp olive oil
pro-50 carbs-fibre fat-12g

meal 3 - 1.00-1.30pm
1 tin of tuna
brown pasta (30g of carb)
pro-40 carb-30 fat-low

meal 4 - 4.00-4.30pm
6 oz lean meat
brown pasta (30g of carb) See how it goes but you may want to have a more generous portion of carbs here. Nothing wrong with 40-60g pre-workout
1 tsp olive oil
Pro-50 carb-30 fat-12

TRAIN

PWO - 6.30-7.00pm
2 scoops of whey (myofusion)
8 brazil nuts (or two scoops natty pb)
Pro-50 carbs-hardly none fat-16

Meal 6 - 7.30-8.00pm
4 oz lean beef steak
1 tsp olive oil
pro-35g carb-low fat-12g

Pre bed - 10.30-11.00pm
1 scoop whey Bad idea. Whey is such a fast digesting protein source that it will do all but no good here. Any whole lean meat source would be better here. 1 scoop of casein is your best best. A lean steak is also a good idea. In fact, I only do casein if I wake up during the night. Otherwise, I go to bed with 6 oz. of flank steak. Digestion of red meat can take twice as long as poultry/fish/eggs.
2 tsp natty pb
pro-25 carb-low fat-16g

TOTALS-
POTIEN - 285g
CARBS - 100g giv or take
FAT - 80g

so ive upped fats , changed some carb sources , and lowered protien intake.

And added rough meal timings,

Is this now looking better?

Aside from your before bed meal, It looks pretty damn good now. Minimal changes. Meal times are all good too.
Add another 10g of fat via fish oil or 3/6/9 capsules throughout the day. Just pop 3 with breakfast, PWO, and before bed meals ideally. It's a great way to get your EFAs in without having to worry about going high on calories.

Also, don't limit yourself to brown pasta, rice, bread, and oats. Sweet potatoes, lentils, beans, chickpeas, quinoa, barley, and an endless list of other carbs are better. Run this for 2 weeks but don't hesitate to up your carbs early in the day if you're feeling lethargic or your workouts aren't as intense as you'd like. Everyone demonizes carbs now but as someone who's easily prone to gaining body fat, even I've learned they are your best friend as long as you train hard and do cardio.

[the big 1]

Aside from your before bed meal, It looks pretty damn good now. Minimal changes. Meal times are all good too.
Add another 10g of fat via fish oil or 3/6/9 capsules throughout the day. Just pop 3 with breakfast, PWO, and before bed meals ideally. It's a great way to get your EFAs in without having to worry about going high on calories.

Also, don't limit yourself to brown pasta, rice, bread, and oats. Sweet potatoes, lentils, beans, chickpeas, quinoa, barley, and an endless list of other carbs are better. Run this for 2 weeks but don't hesitate to up your carbs early in the day if you're feeling lethargic or your workouts aren't as intense as you'd like. Everyone demonizes carbs now but as someone who's easily prone to gaining body fat, even I've learned they are your best friend as long as you train hard and do cardio.

Ok, so ile up my carbs in meal 1.

And scrap the shake before bed, and have meat instead ( beef )

[gbrice75]

Ok, so ile up my carbs in meal 1.

And scrap the shake before bed, and have meat instead ( beef )

Or at least scrap the whey shake in favor of casein.

[the big 1]

So here it is, macros are the same as above unless stated

Meal 1 - 7.00 am
6 egg whites
2 whole eggs
2 cups of oats (50g carb)

Meal 2 - 10.00am
6 oz Lean meat
1 tsp olive oil
green beans, salad

meal 3 - 1.00pm
1 tin of tuna ( 40 pro instead of 50)
2 slices of linseed and soya bread (10g fat)

Meal 4 - 4.00pm
6 oz lean meat
brown pasta (40 g carb)
1 tsp olive oil

PWO - 2 scoops of whey and 1 tsp of pb

60 mins after PWO - 1 tin of tuna
1 tsp olive oil

Before bed - 10.30-11.00pm
3.5 oz of beef and 4 brazil nuts

Cardio - 30 minutes on empty stomach pre breakfast
15 - 30 mins after training
Supps - clen, yohimbine, t3 combo

[the big 1]

Or at least scrap the whey shake in favor of casein.

cottage cheese ? mixed in with my whey ?

Or should i have the beef ?

c / cheese does contain small amount of sugar

[gbrice75]

cottage cheese ? mixed in with my whey ?

Or should i have the beef ?

c / cheese does contain small amount of sugar

Cottage cheese is a good option if you can tolerate it. It does contain a small amount of sugar, but nothing to be concerned about (you cannot use the cottage cheese with fruit mixed in though!). If you don't mind dealing with making up the beef meal before bed, that's probably your best option - for me, it's too much work when i'm ready to pass out.

Personally, I like a casein shake with a tbsp or 2 of Natty PB - it's like a snack before bed!

[SHANE704]

^^^mixing in 2 tbsp of natty PB will make any protein shake taste great!!!!

[the big 1]

Cottage cheese is a good option if you can tolerate it. It does contain a small amount of sugar, but nothing to be concerned about (you cannot use the cottage cheese with fruit mixed in though!). If you don't mind dealing with making up the beef meal before bed, that's probably your best option - for me, it's too much work when i'm ready to pass out.

Personally, I like a casein shake with a tbsp or 2 of Natty PB - it's like a snack before bed!

i actually dont mind cottage cheese, im gonna mix in enough to get 20g pro from it, then mix in 1 tsp pb, and 1 scoop whey.
that should do it!

[the big 1]

^^^mixing in 2 tbsp of natty PB will make any protein shake taste great!!!!

I agree, pb is lush, its one of my binge foods, i better be careful carrying around a whole tub of it, i might just eat the fvckin lot!

[Damienm05]

i actually dont mind cottage cheese, im gonna mix in enough to get 20g pro from it, then mix in 1 tsp pb, and 1 scoop whey.
that should do it!

I had this as a before bed meal the other night because I didn't feel like cooking. I thought it was tasty and a pretty good option.

[the big 1]

Heres the first lot of pics, ile do the same ones every week till i reach my goal.

Also can somone give me a bf % estimate please?

[gbrice75]

i actually dont mind cottage cheese, im gonna mix in enough to get 20g pro from it, then mix in 1 tsp pb, and 1 scoop whey.
that should do it!

Again, I would not do the whey here, do casein instead. Whey is too fast acting and will be through your system in an hour or so. Good for PWO and that's about it. The cottage cheese might even be sufficient; I don't know that you'll really need 50 +grams of protein right before bed. Just my opinion.

[the big 1]

Again, I would not do the whey here, do casein instead. Whey is too fast acting and will be through your system in an hour or so. Good for PWO and that's about it. The cottage cheese might even be sufficient; I don't know that you'll really need 50 +grams of protein right before bed. Just my opinion.

Ok, so ile stick with 20-30grams of protien from the cottage cheese before bed, ile save my whey for post workout.
thanks

Any ideas on bf% on my pictures above ???

[Swifto]

Again, I would not do the whey here, do casein instead. Whey is too fast acting and will be through your system in an hour or so. Good for PWO and that's about it. The cottage cheese might even be sufficient; I don't know that you'll really need 50 +grams of protein right before bed. Just my opinion.

Its not even optimal for PWO, I dont think. Its too quick.

A mixture of whey/casein is superoir.

[Swifto]

ok, so ile stick with 20-30grams of protien from the cottage cheese before bed, ile save my whey for post workout.
Thanks

any ideas on bf% on my pictures above ???

17-20%.

[the big 1]

Its not even optimal for PWO, I dont think. Its too quick.

A mixture of whey/casein is superoir.

Ok, so ile take some c/cheese to the gym and have wiv my shake

also, before bed im gonna have lean beef (3 oz's), and some cottage cheese.
i was damn hungry this morning on waking!!!!

hows that looking?

also, my whey protien is good brand, myofusion by gaspari nutrition.
its consists of ; whey iso, whey con, milk con, egg alb, all cold prosessed.

[the big 1]

17-20%.

yeah i figured it was around that, damn carbs are turning me into father christmas!!!

so if im 198 lbs with lets say 18% bf, my lean body mass is around 160-170 lbs.

so in need to drop about 15lbs of fat to look lean right ?

2 pounds a week would mean it could happen in 6 - 8 weeks ?

Also, how many grams of protien per lbs of body wieght would you suggest for a cutting diet ? 1.5 - 2 grams

[the big 1]

heres the second progress pic, i feel quite lean now, i have more vascularity in my arms etc... the diet is working well, thanks for the help guys.

[the big 1]

heres a couple of proggress pics, ive only dropped 2 or 3 pounds in around two weeks, so im keeping the muscle i think, as for carbs im currently on 100-125g a day, then every third day i bump it to 200-250g

[the big 1]

sorry about the blur in first pic shitty lens

no front pics yet, nothing to look at anyway

[the big 1]

over all difference in back after two weeks....not much, but ide rather it be slow than lose all my mass

[gbrice75]

Back is looking thick and wide bro, keep it up!

[the big 1]

Back is looking thick and wide bro, keep it up!

thanks mate

its really wierd, i feel more energetic now im doing more cardio and eating cleaner, my matabolism feels on fire !

im taking 120mcg of clen and 100mcg of T3 to aid fat loss, and doing cardio post workout for 30-45 minutes, tried morning cardio but its not for me, im a builder and do 7 hour shifts monday to friday...

once my bf is down to 9 or 10 % im gonna do lean bulk cycle, probably winny,prop and EQ...

anyway, more pics in 1 or 2 weeks...