Help with diet

[K_PIN]

I have used AAS in the past and plan on doing another cycle soon. Probably will do a Test/Var Cycle or Tbol/Var cycle.

I used to have a pretty decent build. The last 2 years i haven't worked on it and made some bad decisions in my life which has caused me to lose any muscle i may have gained from previous cycles and work. I have kicked this horrible habit but in doing so was depressed for a while and all i did was eat eat eat and ate a lot of junk. I now weigh less than I used to but my waist is no smaller and body fat is high. I want to get my physique back.

First i want to get a really good diet in check.
I just have a few questions I need answered.

Eggs - Should i just eat/drink all whites or should i do like 6 whites and 2 wholes or should i just go with the whole egg. Is there any benefit from eating the yolk?
Does it matter if i just drink my eggs, hard boil them, or fry them?

Bacon - Just how bad is bacon for you? Should i completely avoid it or can I have a BLT a couple times a week? I love BLTs!

Tuna - Is it ok to mix in a spoon of mayo with my tuna. Or is that a serious no no. It's ok with mustard but its so much better with mayo. Does anyone know of a low fat mayo that is bearable?

Steak - Am I ok to have steak a couple times a week? I love steak too. I usually get New York Strips.

Cereal - Should i avoid cereal completely or is this ok for a quick morning meal if my eggs don't fill me up?

I know i need to eat every 3 hours and make sure i eat lots of chicken, eggs, fish, shrimp, etc for a high protein diet but what are some other essential foods I need to have in the mix? I see peanut butter mentioned alot. Why? Isn't peanut butter fattening?

[peachfuzz]

I have used AAS in the past and plan on doing another cycle soon. Probably will do a Test/Var Cycle or Tbol/Var cycle.

I used to have a pretty decent build. The last 2 years i haven't worked on it and even had a little run in with the devil meth. Which has caused me to lose any muscle i may have gained from previous cycles and work. I have kicked this horrible habit but in doing so was depressed for a while and all i did was eat eat eat and ate a lot of junk. I now weigh less than I used to but my waist is no smaller and body fat is high. I want to get my physique back.

First i want to get a really good diet in check.
I just have a few questions I need answered.

Eggs - Should i just eat/drink all whites or should i do like 6 whites and 2 wholes or should i just go with the whole egg. Is there any benefit from eating the yolk?
Does it matter if i just drink my eggs, hard boil them, or fry them?

I would include a yolk or two as this makes the egg a complete protein and contains other nutrients besides just protein. Cook your eggs. this will increase bioavailability and kill bacteria. doesnt matter how you choose to cook them.

Bacon - Just how bad is bacon for you? Should i completely avoid it or can I have a BLT a couple times a week? I love BLTs!

I would cut it out completely.

Tuna - Is it ok to mix in a spoon of mayo with my tuna. Or is that a serious no no. It's ok with mustard but its so much better with mayo. Does anyone know of a low fat mayo that is bearable?

Mayo is fine, just buy the light mayo and apply sparingly. I just choke it down with water myself.

Steak - Am I ok to have steak a couple times a week? I love steak too. I usually get New York Strips.

Sure. steak has its place. just stick to the lean cuts.

Cereal - Should i avoid cereal completely or is this ok for a quick morning meal if my eggs don't fill me up?

Cereal is mostly processed crap. old fashioned oats would be better and just as quick. or some wheat toast and a banana.

I know i need to eat every 3 hours and make sure i eat lots of chicken, eggs, fish, shrimp, etc for a high protein diet but what are some other essential foods I need to have in the mix? I see peanut butter mentioned alot. Why? Isn't peanut butter fattening?

Natural peanut butter contains healthy fats and mixes well with shakes, but it has to be the natural.

Stick to complex carbs such as:
brown rice
yams
oatmeal
whole wheat bread
kidney, pinto, black beans
quinoa
barley

Proteins:
Tuna
turkey
chicken
lean cuts red meat
salmon
tilapia
orange roughy
egg whites
extra lean ground beef

Fats
fish
flax
natural peanut butter
extra virgin olive oil
almonds (raw)

This is not all inclusive by any means but gives you a general idea.

[Badgers]

I have used AAS in the past and plan on doing another cycle soon. Probably will do a Test/Var Cycle or Tbol/Var cycle.

I used to have a pretty decent build. The last 2 years i haven't worked on it and even had a little run in with the devil meth. Which has caused me to lose any muscle i may have gained from previous cycles and work. I have kicked this horrible habit but in doing so was depressed for a while and all i did was eat eat eat and ate a lot of junk. I now weigh less than I used to but my waist is no smaller and body fat is high. I want to get my physique back.

First i want to get a really good diet in check.
I just have a few questions I need answered.

Eggs - Should i just eat/drink all whites or should i do like 6 whites and 2 wholes or should i just go with the whole egg. Is there any benefit from eating the yolk?
Does it matter if i just drink my eggs, hard boil them, or fry them?

Bacon - Just how bad is bacon for you? Should i completely avoid it or can I have a BLT a couple times a week? I love BLTs!

Tuna - Is it ok to mix in a spoon of mayo with my tuna. Or is that a serious no no. It's ok with mustard but its so much better with mayo. Does anyone know of a low fat mayo that is bearable?

Steak - Am I ok to have steak a couple times a week? I love steak too. I usually get New York Strips.

Cereal - Should i avoid cereal completely or is this ok for a quick morning meal if my eggs don't fill me up?

I know i need to eat every 3 hours and make sure i eat lots of chicken, eggs, fish, shrimp, etc for a high protein diet but what are some other essential foods I need to have in the mix? I see peanut butter mentioned alot. Why? Isn't peanut butter fattening?

-Eggbeaters is a nice substitute for eggs, you live n the U.S. and are lucky enough to have acess to it.
-Bacon is generaly bad bad bad since your trying to cut your bf, turkey bacon could work if you HAVE to eat bacon.
-One spoon of mayo is ok depending on the composition of your diet, but yeah mayo ftw.
-Lean cuts of steak is ok.
-Blend oats in your eggbeaters for a super easy breakfast!!

Good to hear that you quit the drugs, nice to se some ppl taking back their lives!!!!

Best of luck to you

[scotty51312]

What are your goals with this diet? Do you know how to calculate your BMR?

[K_PIN]

What are your goals with this diet? Do you know how to calculate your BMR?

I plan to lose as much fat as possible and get my waist slimmer and lose the little belly and chest fat i've developed.

I've started working out on my bowflex. (Not sure if you guys bash those things or not but i've always liked mine.) I have also started playing basketball twice a week. If I don't get to play ball i make sure I get some running in.

Not sure about the BMR. But from a quick google search and online calculator i got 1836.49. I'm sure that this is not correct though?

[K_PIN]

Natural peanut butter contains healthy fats and mixes well with shakes, but it has to be the natural.

Stick to complex carbs such as:
brown rice
yams
oatmeal
whole wheat bread
kidney, pinto, black beans
quinoa
barley

Proteins:
Tuna
turkey
chicken
lean cuts red meat
salmon
tilapia
orange roughy
egg whites
extra lean ground beef

Fats
fish
flax
natural peanut butter
extra virgin olive oil
almonds (raw)

This is not all inclusive by any means but gives you a general idea.

Thank you for the advice. One question though. What about the so called healthy pasta? It's something like wheat pasta i think??? I am not much a fan of rice but i love some pasta. I know i should avoid that as much as possible but what about the healthier version of it?

[K_PIN]

-Eggbeaters is a nice substitute for eggs, you live n the U.S. and are lucky enough to have acess to it.
-Bacon is generaly bad bad bad since your trying to cut your bf, turkey bacon could work if you HAVE to eat bacon.
-One spoon of mayo is ok depending on the composition of your diet, but yeah mayo ftw.
-Lean cuts of steak is ok.
-Blend oats in your eggbeaters for a super easy breakfast!!

Good to hear that you quit the drugs, nice to se some ppl taking back their lives!!!!

Best of luck to you

Thank you for the advice. A carton of the whites would be a good thing to have on hand when in a rush.

Question on oats. What about the instant oatmeal packs. Are they ok. I like the maple and brown sugar. Or is this too much sugar and i should make my own?

[peachfuzz]

Thank you for the advice. One question though. What about the so called healthy pasta? It's something like wheat pasta i think??? I am not much a fan of rice but i love some pasta. I know i should avoid that as much as possible but what about the healthier version of it?

Every once in a while whole wheat pasta is ok but i would not make it a staple by any means. the carbs i listed would be much better options to eat daily.

Thank you for the advice. A carton of the whites would be a good thing to have on hand when in a rush.

Question on oats. What about the instant oatmeal packs. Are they ok. I like the maple and brown sugar. Or is this too much sugar and i should make my own?

No absolutely avoid the packets. buy the old fashioned oats and add a little brown sugar if you must or sliced bananas etc if your not a fan of the taste. those packets are sugar with a little oatmeal thrown in.

[gbrice75]

Peach is steering you in the right direction bro, suck up as much of his knowledge as you can handle!

[ReX357]

Not sure about the BMR. But from a quick google search and online calculator i got 1836.49. I'm sure that this is not correct though?

It's correct. Now all you gotta do from that number is calculate your TDEE (Total Daily Energy Expenditure).

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)

You then will have your maintenance calories. From there you add, remove, or maintain the number of calories to go towards your goal.

[K_PIN]

It's correct. Now all you gotta do from that number is calculate your TDEE (Total Daily Energy Expenditure).

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)

You then will have your maintenance calories. From there you add, remove, or maintain the number of calories to go towards your goal.

Thank you very much. This is some good information.

[K_PIN]

I just want to thank all of you who have helped me here. I can already see a huge difference in myself. I honestly weigh the exact same but my body is completely changing (which is what I wanted). My waist has gotten a tad smaller. Not a whole lot i'm gonna say maybe one paint size. My chest fat is really starting to disappear. When i grab the skin on my stomach and back it is getting harder and harder to grab. This is a GREAT sign. My arms shoulders and neck are really starting to look much harder and defined. I just wish I had been eating like this for years. I've never really been this strict on my diet. I am enjoying it actually, I feel great not eating all that crap I used to eat. Sex Drive seems to be much better too? Is this common???

The crazy thing is I honestly haven't been following my weight training or even my cardio as I planned due to working so many hours. I cannot wait until I get the time to get my workouts in. I have seen these changes just from changing my diet alone.