Help with diet!! Asap!

[ARMANiGUiDO]

Hi, I need help with my diet...

i'm looking to start a cycle of EQ and TEST but, i was advised not to yet due to my bf% my stats right now are:

5'11
234.0lbs.
30.6%

I dont have a diet per say i eat whatever but, i'm getting back into the gym and i'm looking for a sample diet so that I can go to the gym and bring my bf% down to 15% so I was told to start a cycle.

[gbrice75]

If you're just looking for a sample diet, there are 100 threads right in this section. When you're ready to come up with your own diet and post it for tweaking, start your own!

And yea, 30% is WAY too high for a cycle.

[YoungGunsNY]

30.6%

i eat whatever but, i'm getting back into the gym

Jeez, running a cycle within your first week back is extremely pointless - muscle memory? and long-term would just screw with your natural gains IMO.

But just get a diet together, get your BMR and TDEE figured out...then work out a diet by counting calories.

[gettingthere]

Definately dont start a cycle until you are at least back training for a good while!! if your going to cut then check my diet makeover thread that i had a few weeks ago, it has a big list in there about proper food and black list food, going by a sample diet wont just work, you need to work the diet around you

[ARMANiGUiDO]

Thanks for all the feedback. Now how do I figure out how many calories I need to intake a day to lose BF and drop weight?

[ARMANiGUiDO]

Would this diet work out for me?



Meal 1:

1 whole eggs (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs fried in 1 tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 585

Meal 2:

1.5 cans of tuna in sunflower oil (59g Pro, 18g Fat, 414 Cal), 1/2 cups green beans (5g Carb, 1g Pro, 22 Cal) , tbspn of flax oil (14g Fat, 130 Cal)


Pro: 60g | Carb: 5g | Fat: 32g Total kcal: 566


Meal 3:

10 oz grilled chicken breast (60g Pro, 8g Fat, 320 Cal), 1 cup cooked brown rice (5g Pro, 45g Carb, 2.5g Fat, 216)

Pro: 65g | Carb: 45g | Fat: 10.5g Total kcal: 536

Workout

Meal 4:

PWO Shake (46g Pro, 76g Carb, 16g Fat, 630 Cal)

Pro: 46g | Carb: 76g | Fat: 16g Total kcal: 630

Meal 5:
10 oz chicken breast(60g Pro, 8g Fat, 320 Cal) , 1 cups Veggies (10g Carb, 2g Pro, 44 Cal) , 1/2 cup cooked brown rice (2.5g Pro, 22.5g Carb, 1g Fat, 108 Cal).

Pro: 64.5g | Carb: 32.5g | Fat: 9g Total kcal: 472

Meal 6:
zero carb shake(50g Pro, 1g Fat, 210 Cal)

Pro: 50g | Carb: 0 | Fat: 1g Total kcal: 210


Grand total

Pro: 332.5g | Carb: 185.5g | Fat: 90.5g Total kcal: 2999

[ARMANiGUiDO]

Jeez, running a cycle within your first week back is extremely pointless - muscle memory? and long-term would just screw with your natural gains IMO.

But just get a diet together, get your BMR and TDEE figured out...then work out a diet by counting calories.

Ok my BMR is: 2255.52

and

my TDEE is: 3101 based on (Lightly Active (Light exercise/sport 1-3 days/wk)

[YoungGunsNY]

Ok my BMR is: 2255.52

and

my TDEE is: 3101 based on (Lightly Active (Light exercise/sport 1-3 days/wk)

Your TDEE is 3101 and your diet has 2999 calories.. you would shed a little body fat by switching from junk foods to clean eating, but you should have a diet at a 20% deficit of your TDEE to lose weight - so in your case, you should consume 2481 calories..so 2500 calories should be your goal in your diet.. next work on a percentage split of pro/carb/fat.. you could go with many different ratios and adjust.. i feel with ripping tho - 40/40/20 is ideal..
so 2500*.4=1000/4=250 .. so 250g pro and carbs per day.. and 2500*.2=500/9=56.. so 56g fat per day

your guidelines for your diet plan should come very close to 250g pro/250g carb/56g fat per day..ill check your diet next..but im no guru..

[YoungGunsNY]

Would this diet work out for me?



Meal 1:

1 whole eggs (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs fried in 1 tbspn of virgin olive oil (14g Fat, 120 Cal)
9 egg whites seem like a lot! i go with 6 & drop the olive oil.. i'd go with pam or something - your fat should be coming in after workouts or later on in day after you cut carbs
Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 585

Meal 2:

1.5 cans of tuna in sunflower oil (59g Pro, 18g Fat, 414 Cal), 1/2 cups green beans (5g Carb, 1g Pro, 22 Cal) , tbspn of flax oil (14g Fat, 130 Cal)
id prefer a pro/carb meal here instead of a pro/fat meal..just because it's still early.. and ive seen many comments knocking flax seed oil - go with fish oil/olive oil/nut oils for your fat source..

Pro: 60g | Carb: 5g | Fat: 32g Total kcal: 566


Meal 3:

10 oz grilled chicken breast (60g Pro, 8g Fat, 320 Cal), 1 cup cooked brown rice (5g Pro, 45g Carb, 2.5g Fat, 216)
1cup brown rice = 45g carbs? you sure? check the nutrition on the stuff you buy from your stores- not online sources, also 10oz chicken is a lot
Pro: 65g | Carb: 45g | Fat: 10.5g Total kcal: 536

Workout

Meal 4:

PWO Shake (46g Pro, 76g Carb, 16g Fat, 630 Cal)
good - carbs should be higher than protein pwo..IMO
Pro: 46g | Carb: 76g | Fat: 16g Total kcal: 630

Meal 5:how long after PWO would you have this meal? i think 45mins - an hour would be best
10 oz chicken breast(60g Pro, 8g Fat, 320 Cal) , 1 cups Veggies (10g Carb, 2g Pro, 44 Cal) , 1/2 cup cooked brown rice (2.5g Pro, 22.5g Carb, 1g Fat, 108 Cal).
pro/fat meal here instead of meal 2..and again 10oz chicken is a lot
Pro: 64.5g | Carb: 32.5g | Fat: 9g Total kcal: 472

Meal 6:assuming before bed?
zero carb shake(50g Pro, 1g Fat, 210 Cal)
i'd ditch this and go with casein & natural peanut butter..
Pro: 50g | Carb: 0 | Fat: 1g Total kcal: 210


Grand total

Pro: 332.5g | Carb: 185.5g | Fat: 90.5g Total kcal: 2999

Comments are in bold

you could check out my diet information here if you'd like to get an idea - although this was a pretty clean diet..just i'd modify it towards your caloric goals..http://forums.steroid.com/showthread.php?t=429373

[YoungGunsNY]

Oh by the way - if you feel you are sensitive to carbs - another split you could do is 45pro/30carb/25fat or 40pro/35carb/25fat .. you get the drift.. keep playing wit the numbers..but I would stick to a diet for minimum 4 weeks before changing..

[breakbones]

hit the diet section
http://forums.steroid.com/forumdisplay.php?f=6

[ARMANiGUiDO]

Ok Will Do! Thanks YoungGuns.

[ARMANiGUiDO]

Ok so should I break up my meals to 6 0r 8 a day? and just to make sure I got this right, I should be consuming 270g Protein, 180g Carbs and 150g fat a day???

Also I fugured the:

BMR is: 2255.52

and

TDEE is: 3101 based on (Lightly Active (Light exercise/sport 1-3 days/wk) when I start to workout should does numbers change?

[D7M]

Actually, I would suggest keeping your cals at or around your TDEE,

and start hitting the cardio to create the deficiency.

If you start cutting with your cals that low you won't be leaving yourself much room to work with when fat loss stalls.

[YoungGunsNY]

Ok so should I break up my meals to 6 0r 8 a day? and just to make sure I got this right, I should be consuming 270g Protein, 180g Carbs and 150g fat a day???

Also I fugured the:

BMR is: 2255.52

and

TDEE is: 3101 based on (Lightly Active (Light exercise/sport 1-3 days/wk) when I start to workout should does numbers change?

Hm, the post below by D7M is very valid.. SO if I were you I'd shoot for 3000-3100 calories, sorry about that buddy. But, where are you getting those numbers from.. 270/180/150.. at what TDEE and at what split? (my diet is at 3100 calories so you can use that for a few references) but, personally I'd prefer to keep carbs up as high as protein (so a 40/40/20 split) and 150g fat IS ALOT!

[ARMANiGUiDO]

Hm, the post below by D7M is very valid.. SO if I were you I'd shoot for 3000-3100 calories, sorry about that buddy. But, where are you getting those numbers from.. 270/180/150.. at what TDEE and at what split? (my diet is at 3100 calories so you can use that for a few references) but, personally I'd prefer to keep carbs up as high as protein (so a 40/40/20 split) and 150g fat IS ALOT!

From this TDEE: 3101 and I'm sensitive to carbs so I was thinking 40/35/25 or 40/30/25. Now like I said before will my TDEE change when I start to work out?

[YoungGunsNY]

From this TDEE: 3101 and I'm sensitive to carbs so I was thinking 40/35/25 or 40/30/25. Now like I said before will my TDEE change when I start to work out?

Yeah - depends on your activity. So if you do little-to-no work now and your at a low multiplier - that's going to change when you start to work out 4-5 days a week, and then cardio's another factor. So adjust accordingly to your activity.

[ARMANiGUiDO]

Thank you.