Diet to go along with TRT and new workout regimen

[frawnz]

Hi all,

I have been on TRT (Testosterone Replacement Therapy) for almost 2 months now, and will soon be switching over to injections as opposed to the Androgel topical cream I'm currently on. I have no intentions of cycling steroids , as these injections will just be to bring my testosterone levels to appropriate levels that I should have naturally for my age, and I will probably be on Test E or C at ~100mg/week indefinitely.

Stats-

Age: 30
Weight: 180
Bodyfat: 22% (as of 8/10/10)
Goals: 15% BF at around 170 pounds.

I just signed back up at the gym and am going 3 days a week doing about 45-60 minutes of weight training followed by 30 minutes of moderate cardio (swimming, elliptical, treadmill). And one day a week I do a more intense, 45 minute run in the park.

I used to work out a lot, but it's been a few years so it feels like I'm starting back at zero. My diet is decent, but I'm not getting enough calories right now and certainly not enough protein and have been having wicked carb cravings lately. Back in my workout days, I lived on tuna, egg whites, salmon, chicken breasts, etc. I can still tolerate the chicken and eggs, but tuna almost makes me gag now unless I can mix it with something.


My current diet looks something like this. My vegetable intake is almost zero right now. I realize it's nothing to write home about, but that's why I'm looking for some help. I work odd hours, so keep that in mind.


330 AM: Uncooked oatmeal, skim milk, scoop of whey
7 AM: Yogurt, Nectarine or Plum
930 AM: Whole wheat pasta in olive oil and basil, usually with some shrimp thrown in.
12 PM: Nectarine or Plum and some pretzels (I'm usually pretty full around this time for some reason, and this is the meal I most often skip).
3 PM: Pre-workout shake (skim milk +1 scoop whey)
530 PM: Post-workout shake (Apple Juice + 2 scoops whey + flax seed oil)
6 PM: Usually either chicken breast, fish or beef cooked on a skillet in some olive oil.
9 PM: Bed

I live by myself and like things easy, so if there's something that tastes good that I can make in bulk at the beginning of the week, that would be ideal.

Things I don't like: mushrooms, liver, any type of squash, sweet potatoes, brussel sprouts

Thanks in advanced for the help!

[gbrice75]

Hi all,

I have been on TRT (Testosterone Replacement Therapy) for almost 2 months now, and will soon be switching over to injections as opposed to the Androgel topical cream I'm currently on. I have no intentions of cycling steroids , as these injections will just be to bring my testosterone levels to appropriate levels that I should have naturally for my age, and I will probably be on Test E or C at ~100mg/week indefinitely.

Stats-

Age: 30
Weight: 180
Bodyfat: 22% (as of 8/10/10)
Goals: 15% BF at around 170 pounds.

I just signed back up at the gym and am going 3 days a week doing about 45-60 minutes of weight training followed by 30 minutes of moderate cardio (swimming, elliptical, treadmill). And one day a week I do a more intense, 45 minute run in the park.

I used to work out a lot, but it's been a few years so it feels like I'm starting back at zero. My diet is decent, but I'm not getting enough calories right now and certainly not enough protein and have been having wicked carb cravings lately. Back in my workout days, I lived on tuna, egg whites, salmon, chicken breasts, etc. I can still tolerate the chicken and eggs, but tuna almost makes me gag now unless I can mix it with something.


My current diet looks something like this. My vegetable intake is almost zero right now. I realize it's nothing to write home about, but that's why I'm looking for some help. I work odd hours, so keep that in mind.


330 AM: Uncooked oatmeal, skim milk, scoop of whey

This is all fine, but add 2 whole eggs and maybe some whites. Since you want to reduce bodyfat, I'd consider dropping the milk as well - sure it's skim, but still has alot of unnecessary sugar.

7 AM: Yogurt, Nectarine or Plum

There's alot wrong with this one. First it's 3.5 hours after your last meal. Try to keep meals 2.5-3 hours apart all day, never more than 3 hours. Second - there's no real protein here! Yogurt is low in protein and high in sugar; i'd drop it AND the fruit (also sugar) and opt for a lean protein + complex carbs here. It's early so you can go with more oats for your carb if you'd like. Eggs would be fine here but I don't know how much you can tolerate. Otherwise, chicken, lean beef, turkey, fish, bison, etc.

930 AM: Whole wheat pasta in olive oil and basil, usually with some shrimp thrown in.

Not horrible but usually pastas (yes even whole wheat) are a poor carb choice. If possible, try to stick with all natural food - brown rice, quinoa, oats, lentils and beans, etc. Sweet potato is a staple for me, but you said you don't like them - I guess that goes for yam too?

12 PM: Nectarine or Plum and some pretzels (I'm usually pretty full around this time for some reason, and this is the meal I most often skip).

This is not a meal!!! No protein whatsoever in this meal, and all poor carb choices. Every meal should have a lean protein source, as well as a complex carb and/or healthy fat. I personally like to keep my carb and fat meals separate - carbs in the 1st half of my day, fats later on.

3 PM: Pre-workout shake (skim milk +1 scoop whey)

A shake won't do jack for you pre-workout. Go with whole food here again - lean protein and definitely complex carb in this meal - you'll need it to fuel your workout. I'd do it in water and drop the milk

530 PM: Post-workout shake (Apple Juice + 2 scoops whey + flax seed oil)

shake here is good for quick protein - make sure it's whey. Drop the apple juice; fructose has the tendency to replenish liver glycogen and not much beyond that. If you're looking for a fast acting carb, look into waxy maize or vitagro or something like that. I personally mix oats right into my shake, i always stick with complex carbs as I tend to put on bodyfat very easily, so i'm not looking for any insulin spikes

6 PM: Usually either chicken breast, fish or beef cooked on a skillet in some olive oil.

Since this is a few hours before bed, I would keep carbs out of this meal as you already have. This is a fine meal - but cooking the olive oil renders it's healthy fats useless. You can cook in it, but to get it's benefits try drizzling fresh olive oil right over the food after it's cooked. Also, where are the veggies? I haven't seen one meal include veggies. You should get plenty of fiberous carbs - green lettuces, asparagus, spinach, broccoli, etc.

9 PM: Bed

Add a meal here. You're about to go to sleep all night, and that's when you grow. Why would you starve your body at this time? Go with either a casein shake + a tbsp of natural peanut butter (the fat will slow the protein absorption down and keep you from going catabolic longer), whole milk cottage cheese, or a lean steak if you can hack it before bed.

I live by myself and like things easy, so if there's something that tastes good that I can make in bulk at the beginning of the week, that would be ideal.

Things I don't like: mushrooms, liver, any type of squash, sweet potatoes, brussel sprouts

Thanks in advanced for the help!

Hey bro, congrats on getting back into the swing of things! The diet needs alot of work, honestly. It's all over the place - 3 glaring mistakes I see are meals with no protein source at all, and I see virtually no healthy fats or green fiberous veggies in any meal. I made suggestions above in bold that will improve your diet DRASTICALLY.

Next time you post up your diet, please include macro info for each meal (protein/carbs/fat/total calories) so we can get an idea of what you're taking in.

[frawnz]

Thanks for your feedback. Here's some answers to your questions/comments.


This is all fine, but add 2 whole eggs and maybe some whites. Since you want to reduce bodyfat, I'd consider dropping the milk as well - sure it's skim, but still has alot of unnecessary sugar.

Should I cook the oatmeal then? I use skim milk because I eat it like cold cereal, and water just won't work that way.


There's alot wrong with this one. First it's 3.5 hours after your last meal. Try to keep meals 2.5-3 hours apart all day, never more than 3 hours. Second - there's no real protein here! Yogurt is low in protein and high in sugar; i'd drop it AND the fruit (also sugar) and opt for a lean protein + complex carbs here. It's early so you can go with more oats for your carb if you'd like. Eggs would be fine here but I don't know how much you can tolerate. Otherwise, chicken, lean beef, turkey, fish, bison, etc.

Due to work, there's really no way around the 3.5 hour period between breakfast and my 2nd meal of the day (which is my first break at work at 7 AM). Should I get rid of fruit completely from my diet? Maybe I can make some kind of oatmeal/beef patty?


Not horrible but usually pastas (yes even whole wheat) are a poor carb choice. If possible, try to stick with all natural food - brown rice, quinoa, oats, lentils and beans, etc. Sweet potato is a staple for me, but you said you don't like them - I guess that goes for yam too?

This one's gonna be hard. I grew up on pasta, so even switching to whole wheat or spinach pasta was hard enough! lol. I guess I could switch to rice and beans and just the occassional day of pasta, but my coworkers are gonna hate me! haha. I can tolerate yams, but definitely not a fave. As this is my lunch, I should probably try to incorperate some kind of vegetable here. Are all veggies created equal? I like carrots, cauliflower, broccolli, spinach, salad...



This is not a meal!!! No protein whatsoever in this meal, and all poor carb choices. Every meal should have a lean protein source, as well as a complex carb and/or healthy fat. I personally like to keep my carb and fat meals separate - carbs in the 1st half of my day, fats later on.

You're right, it's pretty crappy. This is my least hungry time of day, so usually a fruit or a handful of pretzels is about all I can stomach. Maybe some boiled egg whites?


A shake won't do jack for you pre-workout. Go with whole food here again - lean protein and definitely complex carb in this meal - you'll need it to fuel your workout. I'd do it in water and drop the milk

K, nix the milk with the shake. natty PB + oatmeal + whey + water ok?


shake here is good for quick protein - make sure it's whey. Drop the apple juice; fructose has the tendency to replenish liver glycogen and not much beyond that. If you're looking for a fast acting carb, look into waxy maize or vitagro or something like that. I personally mix oats right into my shake, i always stick with complex carbs as I tend to put on bodyfat very easily, so i'm not looking for any insulin spikes

Ya, I use the fruit juice to quickly transport the protein. I've seen some people mention dextrose/maltose? Is that the same as the vitagro? If I use oatmeal (basically replicate my pre-workout shake), do I need to take it ASAP after my workout since it's going to take longer to digest and transport my needed protein to my muscles?


Since this is a few hours before bed, I would keep carbs out of this meal as you already have. This is a fine meal - but cooking the olive oil renders it's healthy fats useless. You can cook in it, but to get it's benefits try drizzling fresh olive oil right over the food after it's cooked. Also, where are the veggies? I haven't seen one meal include veggies. You should get plenty of fiberous carbs - green lettuces, asparagus, spinach, broccoli, etc.

Ya, no carbs here. I try to eat no carbs after workout aside from my PWO shake. Usually after I cook in olive oil, I put more on and just a little parm cheese for flavor. There pretty much are no veggies in my diet, unless I go out to dinner or stop by the parent's house for a Sunday meal. I'll try to incorperate them more. Are the low sodium V8s worth using as supplemental veggie servings (if I can do 2 natural servings and then get the 2 from a can of V8)?



Add a meal here. You're about to go to sleep all night, and that's when you grow. Why would you starve your body at this time? Go with either a casein shake + a tbsp of natural peanut butter (the fat will slow the protein absorption down and keep you from going catabolic longer), whole milk cottage cheese, or a lean steak if you can hack it before bed.

This is the only advice you gave that surprised me, as so many health/fitness enthusiasts scream at me to not eat a few hours before bed. I can handle the cottage cheese so I'll give that a whirl.



I'm really not sure on the macro nutrient stats on my foods (aside from the proteins). I'll try and pay more attention to them. What kind of carb/fat/protein/caloric numbers should I be looking at trying to reach every day?

[Damienm05]

Thanks for your feedback. Here's some answers to your questions/comments.


This is all fine, but add 2 whole eggs and maybe some whites. Since you want to reduce bodyfat, I'd consider dropping the milk as well - sure it's skim, but still has alot of unnecessary sugar.

Should I cook the oatmeal then? I use skim milk because I eat it like cold cereal, and water just won't work that way. Just add 2x as much water in metric cups as oats and microwave for like 1:30-2:00. Add some artificial sweetener. Of course, if you're really serious, you could just chug them in water like many of us who are on-the-go.


There's alot wrong with this one. First it's 3.5 hours after your last meal. Try to keep meals 2.5-3 hours apart all day, never more than 3 hours. Second - there's no real protein here! Yogurt is low in protein and high in sugar; i'd drop it AND the fruit (also sugar) and opt for a lean protein + complex carbs here. It's early so you can go with more oats for your carb if you'd like. Eggs would be fine here but I don't know how much you can tolerate. Otherwise, chicken, lean beef, turkey, fish, bison, etc.

Due to work, there's really no way around the 3.5 hour period between breakfast and my 2nd meal of the day (which is my first break at work at 7 AM). Should I get rid of fruit completely from my diet? Maybe I can make some kind of oatmeal/beef patty? You can't mix a scoop of whey protein in a water bottle and chug it at 5:00 AM when nobody is looking? Do what you can. Oat/beef patty sounds like the best option but shakes with oats mixed in are good too - but not as good - as a last resort!


Not horrible but usually pastas (yes even whole wheat) are a poor carb choice. If possible, try to stick with all natural food - brown rice, quinoa, oats, lentils and beans, etc. Sweet potato is a staple for me, but you said you don't like them - I guess that goes for yam too?

This one's gonna be hard. I grew up on pasta, so even switching to whole wheat or spinach pasta was hard enough! lol. I guess I could switch to rice and beans and just the occassional day of pasta, but my coworkers are gonna hate me! haha. I can tolerate yams, but definitely not a fave. As this is my lunch, I should probably try to incorperate some kind of vegetable here. Are all veggies created equal? I like carrots, cauliflower, broccolli, spinach, salad... That's fine on the pasta for now as long as it's whole wheat, you're not looking to be a professional BB. As you get more hardcore into this lifestyle, you can change your eating habits. It just seems like you're eating too much for taste in general. Get your kicks from pounding pvssy and looking jacked - not your taste-buds. Also, make sure "some shrimp" = lots of shrimp for protein purposes and I hope you're not using a calorie heavy sauce. All veggies are not equal. Fibrous green ones like spinach, broccoli, asparagus, cauliflower (not green but great), etc. are what you want. Watery salad lettuce and carrots are not good.



This is not a meal!!! No protein whatsoever in this meal, and all poor carb choices. Every meal should have a lean protein source, as well as a complex carb and/or healthy fat. I personally like to keep my carb and fat meals separate - carbs in the 1st half of my day, fats later on.

You're right, it's pretty crappy. This is my least hungry time of day, so usually a fruit or a handful of pretzels is about all I can stomach. Maybe some boiled egg whites? Grow a sack, fill it with some balls, and stuff yourself if you have to; your stomach will expand within days. To make it easier, do a pro/fat meal since starchy carbs and fiber are what will make you feel really full. Example: 4 oz. cooked chicken breast, 22 almond kernels.


A shake won't do jack for you pre-workout. Go with whole food here again - lean protein and definitely complex carb in this meal - you'll need it to fuel your workout. I'd do it in water and drop the milk

K, nix the milk with the shake. natty PB + oatmeal + whey + water ok? Nah, he means change the protein source. No need for the natty PB here. Just oatmeal + lean meat (slower protein than whey).


shake here is good for quick protein - make sure it's whey. Drop the apple juice; fructose has the tendency to replenish liver glycogen and not much beyond that. If you're looking for a fast acting carb, look into waxy maize or vitagro or something like that. I personally mix oats right into my shake, i always stick with complex carbs as I tend to put on bodyfat very easily, so i'm not looking for any insulin spikes

Ya, I use the fruit juice to quickly transport the protein. I've seen some people mention dextrose/maltose? Is that the same as the vitagro? If I use oatmeal (basically replicate my pre-workout shake), do I need to take it ASAP after my workout since it's going to take longer to digest and transport my needed protein to my muscles? I doubt your glycogen is fully depleted, you don't need a 100% super-fast carb and all carbs will have a similar effect on protein synthesis when eaten; so, no - you can keep everything the same with oats and that would be the best course.


Since this is a few hours before bed, I would keep carbs out of this meal as you already have. This is a fine meal - but cooking the olive oil renders it's healthy fats useless. You can cook in it, but to get it's benefits try drizzling fresh olive oil right over the food after it's cooked. Also, where are the veggies? I haven't seen one meal include veggies. You should get plenty of fiberous carbs - green lettuces, asparagus, spinach, broccoli, etc.

Ya, no carbs here. I try to eat no carbs after workout aside from my PWO shake. Usually after I cook in olive oil, I put more on and just a little parm cheese for flavor. There pretty much are no veggies in my diet, unless I go out to dinner or stop by the parent's house for a Sunday meal. I'll try to incorperate them more. Are the low sodium V8s worth using as supplemental veggie servings (if I can do 2 natural servings and then get the 2 from a can of V8)? No, fvck V8 - however, some powdered veggie products that mix into water are great. Look into these products made by Udo's and other health food companies.



Add a meal here. You're about to go to sleep all night, and that's when you grow. Why would you starve your body at this time? Go with either a casein shake + a tbsp of natural peanut butter (the fat will slow the protein absorption down and keep you from going catabolic longer), whole milk cottage cheese, or a lean steak if you can hack it before bed.

This is the only advice you gave that surprised me, as so many health/fitness enthusiasts scream at me to not eat a few hours before bed. I can handle the cottage cheese so I'll give that a whirl. No carbs before bed. Pro/fat can be eaten at any hour as long as it fits within your caloric requirements/deficit.



I'm really not sure on the macro nutrient stats on my foods (aside from the proteins). I'll try and pay more attention to them. What kind of carb/fat/protein/caloric numbers should I be looking at trying to reach every day? Depends on the indidual my man. Figure out your BMR/TDEE and set them accordingly.

My input above.

[frawnz]

Thanks, trying to make a shopping list for the upcoming week.

[frawnz]

How is this looking? From the calculators I've been using, my caloric maintenance level is around 2500. This diet would put me a little over this, so should I take something out? Removing the PB from my PWO shake would drop it about 200 calories.

[frawnz]

I went and bought all my needed groceries. Can I get some feedback on the attachment to my last post that shows my daily plan so I know if any tweaking needs to be made? Thanks.

[gbrice75]

Man, I hate these attachments! Is there any way you can post this so I can reference it while i'm typing, like we did above?

I forgot to mention earlier, sick ink btw.

[frawnz]

Breakfast: Oatmeal, 2 Egg Whites, Whey 58 carbs / 10 fat / 58 protein / 540 cals

1st Break: Oatmeal, Lean Ground Beef 25 carbs / 12 fat / 27 protein / 325 cals

Lunch: Brown Rice, Black/Kidney Beans, Vegetable, Hot Sauce 88 carbs / 3 fat / 19 protein / 462 cals

2nd Break: 4 Egg Whites, Celery w/PB 5 carbs /18 fat / 26 protein / 270 cals

Pre-Workout: Tuna Salad (Tuna, Eggs, Mayo, Celery) 8 carbs / 8 fat / 14 protein / 160 cals

Post Workout: Protein Shake (whey, oatmeal, PB) 35 carbs / 21 fat / 50 protein / 510 cals

Dinner: Grilled Chicken/Fish, Vegetable, Olive Oil, Parm Cheese 2 carbs / 12 fat / 20 protein / 194 cals

Pre-Bedtime: Cottage Cheese 4 carbs / 2 fat / 16 protein / 100 cals


Daily total: 225 carbs / 86 fat / 230 protein / 2561 calories


According to my weight and bf measurements, my BMR is 1746 and my TDEE is 2704

[frawnz]

I forgot to mention earlier, sick ink btw.

I only wish it were mine. It's my inspiration for my next session though, so I like seeing it every day to motivate me.

[gbrice75]

Breakfast: Oatmeal, 2 Egg Whites, Whey 58 carbs / 10 fat / 58 protein / 540 cals

Add a couple whole eggs. Make sure oatmeal isn't packet oatmeal with all the sugar. Just whole/rolled oats. Also missing is how much oatmeal?

1st Break: Oatmeal, Lean Ground Beef 25 carbs / 12 fat / 27 protein / 325 cals

Fine, but again - how much of each?

Lunch: Brown Rice, Black/Kidney Beans, Vegetable, Hot Sauce 88 carbs / 3 fat / 19 protein / 462 cals

Where's the protein source? Don't tell me you're relying on the rice and beans to create a complete protein!

2nd Break: 4 Egg Whites, Celery w/PB 5 carbs /18 fat / 26 protein / 270 cals

This is ok, but your macros are off. 4 egg whites would be about 16g protein or so, not 26. Check macros. Celery is ok but not much nutrition. I'd rather see a complex carb here than the PB, but I understand about your schedule

Pre-Workout: Tuna Salad (Tuna, Eggs, Mayo, Celery) 8 carbs / 8 fat / 14 protein / 160 cals

Sorry, I don't like it. I would DEFINITELY add a complex carb here to fuel your workout. Plus, when you're mixing things to create salads (tuna, chicken, etc) I know first hand it becomes really difficult to keep macros right, so be very careful or you may be over (or under) eating!

Post Workout: Protein Shake (whey, oatmeal, PB) 35 carbs / 21 fat / 50 protein / 510 cals

Drop the PB - you don't want fat in the meal slowing the protein absorption

Dinner: Grilled Chicken/Fish, Vegetable, Olive Oil, Parm Cheese 2 carbs / 12 fat / 20 protein / 194 cals

Good meal

Pre-Bedtime: Cottage Cheese 4 carbs / 2 fat / 16 protein / 100 cals

I'd double the serving and make sure it's whole milk cottage cheese


Daily total: 225 carbs / 86 fat / 230 protein / 2561 calories


According to my weight and bf measurements, my BMR is 1746 and my TDEE is 2704

Hmm... honestly bro I don't know if it's gotten better or worse! Sure you changed alot of foods, but still made alot of the same mistakes. See bolds above.

Not trying to be a dick or give you a hard time, but you came here for help with the diet and it's not going to be easy if you want it to be a really good clean diet. Implement the changes I have above!

[frawnz]

I think what would be easier for me is just to get a basic idea of the carb/fat/protein ratio i should be looking to achieve and then it will be a lot easier for me to plan the meals around it.

[Damienm05]

I think what would be easier for me is just to get a basic idea of the carb/fat/protein ratio i should be looking to achieve and then it will be a lot easier for me to plan the meals around it.

40/40/20 pro/carb/fat.

[Damienm05]

Here bud, take a look at my current diet. It's a pretty basic structure for cutting or growing, the difference being just the calorie intake basically and perhaps removing the carbs one meal sooner for a cut.

My 2nd cycle/Diet set for August 13th.