Proposed 'cutting' diet after 6 month dirty bulk please critique

[bigp87]

Hi guys

I have been bulking, trying to keep it clean but couldnt tempt my self.
Anyway, from January to now i have been trying to gain as much mass as possible, but in doing so have gained a fair bit of fat around the mid section.

I have been on test enanthate at 600mg for the last 12 weeks.

I am going to start trying to lose bodyfat from monday, this is what i have in mind:

Meal #1: 48g WPI Shake, half cup of oats.
Meal #2: 4 Eggs with 2 slices wholemeal bread.
Meal #3: 2 slices of wholemeal bread with some sort spread (PWO)
Meal #4: 48g WPI Shake with around 25 - 30g of Dextrose
Meal #5: 24g WPI Shake & can of tuna

That will rougly be my diet, i think it comes to round 1700 calories.

I am 5"7, around 210 LBS and 23 years of age.

I will try get photo up but what do you think? Thanks

[gbrice75]

Hi guys

I have been bulking, trying to keep it clean but couldnt tempt my self.
Anyway, from January to now i have been trying to gain as much mass as possible, but in doing so have gained a fair bit of fat around the mid section.

I have been on test enanthate at 600mg for the last 12 weeks.

I am going to start trying to lose bodyfat from monday, this is what i have in mind:

Meal #1: 48g WPI Shake, half cup of oats.
Meal #2: 4 Eggs with 2 slices wholemeal bread.
Meal #3: 2 slices of wholemeal bread with some sort spread (PWO)
Meal #4: 48g WPI Shake with around 25 - 30g of Dextrose
Meal #5: 24g WPI Shake & can of tuna

That will rougly be my diet, i think it comes to round 1700 calories.

I am 5"7, around 210 LBS and 23 years of age.

I will try get photo up but what do you think? Thanks

I'm really hoping this is a joke. Honestly - the diet is horrible. You barely have any real food in there at all. 3 of your 5 meals (and 5 isn't enough) are protein shakes. I'm willing to bet 1700 calories is way low and you'll wind up in starvation mode.

I'd be happy to help you with your diet, but you really need to start from square one. I suggest you spend some time in this section reading up and looking at other people's diets - there are many here that have been refined to be very very good cutting diets. Find out your BF% and TDEE. Come back and post up a decent diet and we can take it from there.

Sorry if I sound like a dick, I don't mean to - it's just really bad bro!

[Damienm05]

I can't believe you did a cycle with such limited knowledge of diet. Not trying to flame but it's completely asinine. I'm sure I could have well exceeded your gains in the same period while shedding 5-7% body fat on AAS, not gaining it.

Anyway, as Gbrice said, back to the drawing board.

1- all meals must have 20-50g lean protein (depending on your daily needs - body composition, LBM, goals)
2- all meals must contain complex carbs, healthy fat, or both. Use carbs early in the day, especially pre/post WO - fats later in the day when carbs won't be burned due to sleep or sedentary activities.
3- avoid protein shakes and eat real food when possible.

Use this info:


Welcome to the boards diet forum....

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 prepare 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 everya 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://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





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....

When you've completed reading all this feel free to post up your diet for critique..

[gbrice75]

Damien - thanks for posting the above info, I need to copy and save it so I can offer help along with the criticism, lol.

OP - take the time to really read what Damien posted above. It will take alot of effort on your part to get the diet right, but it will be worth it in the end.

[bigp87]

Thanks for the info guys.

However, my bulking diet had decent macros, at least I thought it does.

I was consuing easily around 400g carbs per day, at least 250g protein and keeping fats do around 40 -60g.

I was planning on dropping my body fat % down in around 12 weeks.

i'll try modify diet, but i have faily high bodyfat i would put it in the 25% easy.

I have been training in a 5x split, where I would focus on one bodypart per day.
Monday: Chest
Tuesday: Back
Wednesday: Day off
Thursday: Shoulders & traps
Friday: Arms
Saturday: Legs
Sunday: Day Off

I plan to change this to a 3 - 4 day split once I start cutting, good idea? or should i stick do usual routine.
I propose to do:

Monday: Chest & Tris
Tueday: Back & bi's
Wednesday: off
thursday: shoulders & traps
Friday: Legs
Saturday: Day off
Sunday: Day off

[gbrice75]

If you're bulking diet had the macros you listed, that is decent - but how sure are you that what you wrote is accurate? Also, if most of that 250g of protein came by way of shakes, it was not a good diet either. Real food, that's what you need.

[bigp87]

Can you guys guess my current bodyfat %?
This is a pic, ill do a before after:

First pic is from January 2010,
Second pic is June 2010,

thanks

[gbrice75]

1st pic i'd say 20% second possibly 30%. You're bodyfat was way too high to begin with to even think about bulking. Here i'm about to sound like a dick again - but i'm only saying this to help - I see no noticable muscle gains at all in the 2nd pic, just a fatter version of the 1st pic. You'll thank me for my honesty later on when you get this diet thing licked.

I was thinking of bulking when I was around 18%, and luckily Fireguy was harsh with his reply in my thread - thank God he was because I completely dropped the idea of bulking and got down to an appreciable 12% before trying to make any real gains.

You REALLY need to spend alot of time in this section learning how to diet. Definitely watch the videos Damien linked for you - they are of the utmost value and will help you to get started. Listen to the good people here who give you feedback; many of them helped set me straight, and you can rely on them for their honesty.

Now get to dieting!