Originally Posted by
_Daniel_
Background:
Been going very irregularly to the gym for the past 2 years but the last 6 months I've picked up the pace a bit; 3/4 days a week. Had various supplements before hence the two types of PWO proteins, they are just what I have on hand. Slack dieting, eating whats put in front of me basically. Until now when I starting reading a lot on here after my mate linked me to this site to read an S4 log (his on a cycle of S4 atm). After reading on here I figured I should get a strict diet happening to make the most of the future plans to up the gym intensity and frequency.
Congrats on the decision to commit to this!
Stats:
Age: 19
Height: 186.5cm (6'1ft)
Weight: 79kg (175lb)
BF%: According the scale at home 22%
Home scales are rarely accurate. If you really are 175lbs and in the 20% bodyfat range at 6'1, you have very little LBM, but don't worry about that, we'll work it out.
Goals/future plan:
I plan to now increase the gym to at least 4/5 days hoping if work allows possible 6 days a week so I can work each muscle group twice a week.
The goal is to put on lean mass because I don't see cutting as ideal; which I would think you would agree from my stats if I cut there won't be a whole lot left haha. I would like to firstly go up to 90kg (198lb) to see what size I would be and if I'm happy with that begin a cut diet but most likely looking at going to 100kg (220lb) and then cut.
To ignore bodyfat and make your primary goal to add mass is a big mistake IMO. We can work with a caloric range that will allow you to drop bodyfat while at the very least maintaining LBM, but more likely you'll even add some as you have very little now. I would suggest you eat AT maintenance, and rely on your cardio to create a small caloric deficit.
Harris benidict:
BMR: 66 + (13.7 * 79) + (5 * 186.5) – (6.8 * 19)
66 + 1082.3 + 932.5 - 129.2
1951.6
Lightly active: 2634.66
Mod active: 3024.98
Now I don't know whether I'm light or moderate? I work at least 8 hours a day as a diesel mechanic, so manual work and live in a hot climate so lots of sweat. As for cardio atm squash, kicking the football and bike riding once or twice week each for an hour. So because the lack of intensity atm I was thinking lightly active.
Again, based on your BF% vs. LBM (assuming that the scale is even close to accurate), I'd say let's start with lightly active, but monitor closely. If you're losing 5lbs/week (with the exception of the first week or two which could easily be water), we need to up the calories
This is what I've constructed so far for my diet that I would like to start next week. Macros mostly from packs, veggies and meat from nutrition facts.com
Meal 1- 7.00am
6 egg whites, 2 whole eggs Protein: 36g Carbs: 0g Fat: 10g
Oats 30g Protein: 3.2g Carbs: 18.3g Fat: 2.6g
Total: Protein: 39.2g Carbs: 54.3g Fat: 12.6g
How much oats is this? It's less then 1/2 a cup - just make it a half cup here. Also, you mentioned adding berries - that would be a good choice and this is the meal to do it in. I do it with my oats, blueberries are my choice but pretty much any berry is good
Meal 2 – 10.00am
Chicken 168g (6oz) Protein: 54g Carbs: 0g Fat: 6g
Broccoli 150g Protein: 3g Carbs: 10.5g Fat: 0g
Total: Protein: 57g Carbs: 10.5g Fat: 6g
It's early in the day, so let's fuel your body and get some carbs in during the day. Try to get about 25-30g carbs via sweet potato, yam, brown rice, quinoa, lentils, beans, etc
Meal 3 – 1.00pm
Tuna 200g (7oz) Protein: 49.2g Carbs: 0g Fat: 2.2g
Mayonnaise 15g (Tbl spoon) Protein: 0g Carbs: 1.7g Fat: 5.6g
Total: Protein: 49.2g Carbs: 3.9g Fat: 7.8g
(Flax seed oil and quarter onion mixed in)
Personally i'd still be doing protein/carb meals here and save the fat meals for later in the evening. However, if you opt to keep this a protein/fat meal, try to get the fat from a better source then mayo. I go with the tuna packed in olive oil (NOT soybean oil, be careful!) and even add a little avacado to it. No need for mayo, just dash some vinegar over it and it's great!
Meal 4- 4.30pm
Chicken 200g Protein: 62g Carbs: 0g Fat: 8g
Brown rice 200g Protein: 6g Carbs: 46g Fat: 2g
Total: Protein: 68g Carbs: 46g Fat: 10g
That's alot of protein, you can prob drop the chicken to 150g but otherwise good meal
WORKOUT (hour) 5.00pm
PWO
Weight gainer with water: Protein: 20.1g Carbs: 21.1g Fat: 4.6g
Or
Hydroxyphase with 30g oats : Protein: 30.2g Carbs: 18.5g Fat: 2.8g
Don't bother with weight gainer, especially at a high BF, and ESPECIALLY right before cardio! Drop this and just do a whey shake
CARDIO
Meal 5 – 7.00pm
Lean steak 200g Protein: 58g Carbs: 0g Fat: 22g
Half avocado 50g Protein: 1g Carbs: 4.5g Fat: 7.5g
Total: Protein: 59g Carbs: 4.5g Fat: 29.5g
I'd rather see carbs after a hard workout, but it IS getting later in the day and this is still a good meal. Get some green veggies in here though
Meal 6 – 10.00 pm (Before bed)
Cottage cheese 150g Protein: 15g Carbs: 10.5g Fat: 0g
Good
Totals with weight gainer protein:
Protein: 307.5 Cal: 1230
Carb: 150.8 Cal: 603.2
Fat: 70.5 Cal 634.5
Total Cal: 2467.7
Totals with hydroxyphase and oats:
Protein: 317.6 Cal: 1270.4
Carb: 148.2 Cal: 592.8
Fat: 68.7 Cal: 618.3
Total Cal: 2481.5
So for the lightly active category I'm looking at 700 more cal's a day to reach the 500 over?
I would like advice on whether the base diet I have constructed is a good start or where it needs improvement.
The other information I was after is what times would be best to ad the extra calories or try to spread them over the whole day?
I was thinking of adding fruit, eg a cup of berries and a banana (for potassium as I get bad cramps) in the morning area?
As for supplements I've stopped Hydroxycut Hardcore due wanting to save it for when starting the diet, so will be on that.
For pre-work out I've ordered Dymatize Xpand Xtreme Pump (read on here it's like Jack3d and that worked for me before).
I know it's a bit rough atm but trying to make sense of a lot of opinions that I've read on here. Thanks in advance.
