Originally Posted by
kelevra
Just looking for criticism on my food plan. I’m not ready to cut, but do not want to gain any more fat. Should I trim a few of these calories off and were? I’m open for what is to be said.
I do a 5 on 2 off lift rotation. No more than an hour 15 mins in the gym total. I do about 20 min of cardio after weights. Normally burns between 250 and 300 cals of cardio.
Cycle is in week 4
Week 1-4 Dbol 30mg daily
Week 1-10 400mg test C & 400mg Deca
Nolva 10mg daily
PCT have HCG, Clomid & Nolva set aside
Age: 35
Height: 6,3
Weight: 275
BF%: 99
Cycle Exp: rookie
PCT Knowledge: lots of reading
Training Exp: 15 years
Diet: ?
I had everything on a nice spread sheet, but cant seem to make it F*#*@# readable on here. Hope folks can make sense. I have listed the totals first and then the foods and portions.
fat tot sat fat carbs sugs pro cals
145 59.5 450 135 330 4400
Peanut butter 2tbsp Peanut butter is fat not protein. This meal has no lean protein source. Replace with 2 scoops of whey or ideally, 1 egg and as many as 10 whites.
oats .5 cup Have 1/2 cup - more complex carbs to start your day.
milk 2% 2 cups Remove. Make the oats with water. Way too much sugar/fat. For your goal, we should remove all sugar to keep body fat down while still making nice gains.
oats 1cup
veg spread 1tbsp
egg whites 3
eggs 3 Let's keep the fat down in these early meals - have more whites and less yolks.
potato bread 1 Remove this incredibly high GI starch. 1 cup of oats will suffice as carbs here.
pro powder 1scoop
milk 2% 2 cups Remove.
rice 1 cup Use brown rice
trukey burger 2 Use a very lean ground turkey. Go for 8 oz. and not "2 patties" - lackluster measuremens are part of what makes people fat.
oats .5 cup 1 cup
pro powder 1scoop Replace with lean meat/fish.
milk 2% 2 cups Remove in favor of more oats. You'll notice a big difference by simply removing all this sugar in favor of more complex carbs.
bannana 1 Unless this is your PWO meal, remove the banana. If it is, then fine. If this is just another shake meal, use more oats, brown rice, sweet potato, etc.
pro powder 1scoop Unless this is your PWO - replace with lean meat/fish.
milk 2% 2 cups Remove
rice 1 cup
trukey burger 2 Same feedback as the earlier rice/turkey meal. Brown rice/lean turkey 8 oz.
oats .5 cup
pro powder 1scoop
milk 2% 2 cups I assume this meal is pretty close to bed-time. Remove the milk and oats since it. As a general rule, eliminating carbs before bed when attempting to keep off fat, especially with an already high-carb diet, will help a lot. Replace with the peanut butter from earlier and replace the whey with a slow-digesting protein to keep you going throughout the night. Think steak, ground beef, casein, whole milk cottage cheese.
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