Help with diet plz

[canEHdian]

Hey all, after a few weeks of lurking i figure its time to nut up and introduce myself and ask for some diet help. a little backstory..
Im 28yo, 18o around 18-20 % right now, im usually around 195 and 18-16%, but every year or so i lose a lot of my muscle mass from malaria relapses. I spent the last 10 years as a pro watersports athlete, and 3 years ago got malaria in uganda, lost 60 lbs in 4 days (malaria feeds off proteins, :/ )

So everytime i have a relapse its less intense due to more antibodies in my body building up and at this point a relapse equates to 2 or three days of fever and 15-20 lbs weight loss, most of which is muscle mass...they also happen less frequently, for the fist year it was 4 times in a year, i just had one last month and that was the first in a year. not awesome, but not as crappy as it used to be, heh

so right now im left with more body fat than id like, and a depressingly small amount of muscle mass, normally it doesnt bother me but id been working out and just starting to get the gains im looking for.

so this time im going to do it right, proper diet, proper workout, and once im back to my natural body mass, i plan on doing a test cycle to get some extra mass, especially in the areas i dont normally get it (pecs and shoulders), but any 'help' is in the future, right now im working out a proper diet, and then workout, and then bulking diet.

my goal until xmas is to tailor my diet and workout to cut as much bf as possible so i can build with a clean slate in the new year, and to use this time to get used to proper dieting and a regular workout routine.

so this is the diet ive worked out for myself after a couple weeks of reading and figuring out LBM, TDEE, BMR, etc, hoping to hear some feedback and am open to any suggestions y'all might have.

male 28yo
180lbs
6'1"

0745 30mins cardio

0830 Meal - 2 whole eggs, (raw) 100g 8.4 7.2 147
4 egg whites (raw) 100g 9 0 36
1 cup Oatmeal (dry) 100g 66 11.2 9.2 375


10:30 Meal - 100g chicken 100g 21.8 3.2 116
1 cup Green Veggies 100g 1.8 4.4 0.9 33
1 tbs olive oil


12:30 Meal - 200g chicken or tuna 100g 23.5 0.6 99 (tuna) x2
2 cups green veggies/salad 100g 1.8 4.4 0.9 33


14:30 Meal - miso soup and veggies 100g 1.6 2.8 0.8 25 (dont know the miso)


16:30 Meal4 - 200g lean beef or tuna 100g 18.9 13.5 197 x2
1 sweet potato 100g 21.3 1.2 0.3 87

60-90min workout esd
pwo shake 1 scoop whey, 1/2cup oats

19:30 Meal PWO - 100g lean beef or tuna 100g 18.9 13.5 197
medium salad 100g 1.6 2.8 0.8 25


22:30 Meal - 1 cup Cottage cheese


this works out to about 1700cal which seems low considering the volume of food im eating, i guess thats just cause ive cut most of my carbs out, and im wondering if i should introduce more carbs earlier in the day. this is also the first time ive used whey, which is pretty much the tastiest part of my day

I do 30 mins of cardio every morning, with and hour more on non workout days, workout every second day in a 4 day pattern, and fence (like with swords) three times a week for an hour and a half.

I worked out my BMR to be 1820 and my tdee to be 2820, which seems high./

Thanks for any advice guys, sorry this turned out to be so massive of a post,

Jer

[gbrice75]

Hey all, after a few weeks of lurking i figure its time to nut up and introduce myself and ask for some diet help. a little backstory..
Im 28yo, 18o around 18-20 % right now, im usually around 195 and 18-16%, but every year or so i lose a lot of my muscle mass from malaria relapses. I spent the last 10 years as a pro watersports athlete, and 3 years ago got malaria in uganda, lost 60 lbs in 4 days (malaria feeds off proteins, :/ )

Damn, that sucks. Sorry to hear this man. Even with that - are you SURE about these figures? To be 6'1 @ 180lbs wouldn't be that bad - if bodyfat was around 10%. If you have any pics to post, that would be a GREAT help. Otherwise, you sound very skinny. I know you said you have only a small amount of LBM, but this sounds like it's a very small amount. Just want to be sure

So everytime i have a relapse its less intense due to more antibodies in my body building up and at this point a relapse equates to 2 or three days of fever and 15-20 lbs weight loss, most of which is muscle mass...they also happen less frequently, for the fist year it was 4 times in a year, i just had one last month and that was the first in a year. not awesome, but not as crappy as it used to be, heh

Glad to hear this at least!

so right now im left with more body fat than id like, and a depressingly small amount of muscle mass, normally it doesnt bother me but id been working out and just starting to get the gains im looking for.

lol same here brotha

so this time im going to do it right, proper diet, proper workout, and once im back to my natural body mass, i plan on doing a test cycle to get some extra mass, especially in the areas i dont normally get it (pecs and shoulders), but any 'help' is in the future, right now im working out a proper diet, and then workout, and then bulking diet.

Great idea, great attitude

my goal until xmas is to tailor my diet and workout to cut as much bf as possible so i can build with a clean slate in the new year, and to use this time to get used to proper dieting and a regular workout routine.

so this is the diet ive worked out for myself after a couple weeks of reading and figuring out LBM, TDEE, BMR, etc, hoping to hear some feedback and am open to any suggestions y'all might have.

male 28yo
180lbs
6'1"

0745 30mins cardio

Try and get some BCAA's in before cardio since you're doing am fasted. Try to preserve LBM as much as possible

0830 Meal - 2 whole eggs, (raw) 100g 8.4 7.2 147
4 egg whites (raw) 100g 9 0 36
1 cup Oatmeal (dry) 100g 66 11.2 9.2 375

Great! Add 1/2 cup berries if you'd like


10:30 Meal - 100g chicken 100g 21.8 3.2 116
1 cup Green Veggies 100g 1.8 4.4 0.9 33
1 tbs olive oil

You mentioned adding more carbs earlier in the day - I would agree. I'd drop the EVOO here and add about 25g complex carbs


12:30 Meal - 200g chicken or tuna 100g 23.5 0.6 99 (tuna) x2
2 cups green veggies/salad 100g 1.8 4.4 0.9 33

Another good meal - but you need to add a carb or fat here - my vote would be carb


14:30 Meal - miso soup and veggies 100g 1.6 2.8 0.8 25 (dont know the miso)

Don't like this one. 20-30g lean protein and veggies with a tbsp of EVOO would be better


16:30 Meal4 - 200g lean beef or tuna 100g 18.9 13.5 197 x2
1 sweet potato 100g 21.3 1.2 0.3 87

Glad to see such a great carb choice pre-workout

60-90min workout esd
pwo shake 1 scoop whey, 1/2cup oats

Nice!

19:30 Meal PWO - 100g lean beef or tuna 100g 18.9 13.5 197
medium salad 100g 1.6 2.8 0.8 25

I'm good with no carbs here because a) you have them in your PWO shake at least, and b) it's late in the day. Plus, you're cutting


22:30 Meal - 1 cup Cottage cheese

Full fat?


this works out to about 1700cal which seems low considering the volume of food im eating, i guess thats just cause ive cut most of my carbs out, and im wondering if i should introduce more carbs earlier in the day. this is also the first time ive used whey, which is pretty much the tastiest part of my day

Even though you believe you're very low TDEE wise, i'm willing to bet you're undereating. I'd bump this up by at least 100 calories, and monitor your progress VERY closely. If you are losing strength, add 100 calories/week until you find your sweet spot

I do 30 mins of cardio every morning, with and hour more on non workout days, workout every second day in a 4 day pattern, and fence (like with swords) three times a week for an hour and a half.

Nice! If you can do cardio for 1 hour, even better

I worked out my BMR to be 1820 and my tdee to be 2820, which seems high./

Well if your TDEE is truely 2820, then you are eating WAY too little. However, I believe your figure is high too (formula's always come out too high IMO). I'm willing to bet your TDEE is somewhere around 2300 or so. I would recommend 1900 calories for now and monitor as I said earlier

Thanks for any advice guys, sorry this turned out to be so massive of a post,

NP. Thank you for posting and being articulate, and posting your diet in the proper format

Jer

Welcome to the board man! Comments above in bold

[canEHdian]

hey gbrice, thanks a lot for the quick reply, goin shopping now to fill out my cupboards, ive def been feeling like im missing mid day carbs, so i think some brown rice is coming into the menu. the bcaa s seem like a good idea too, gonna adjust my diet and take all your suggestions.

couple quick q's, is soy milk as bad as dairy milk? is a coffee a day bad? and what re your thoughts on V8? just looking for ways to spice up the day, lol

Thanks a lot for the advice man, its great to see such readily offered help from exp guys!
Ill post pics at the start of next month when i dont feel quite as sickly as i do now, the first month or two after a relapse i feel like a kitten trying to fight my way out of a wet paper bag

cheers, Jer

[gbrice75]

Np bro, you're welcome!

Soy milk - i'd stay away from it simply because of the general speculation about soy and elevated estrogen in men. Not sure if this is 100% true or not, but until we know, I like to err on the side of caution. PS - dairy milk isn't all that bad. Stick with skimmed and use sparingly simply due to the sugar content.

Coffee is fine, have 2 if you want. Just don't load it up with milk, creamers, caramel, sugar, etc. Splenda and fat free half and half is what I use.

V8 is crap, no place in a BBing diet. Don't worry, you'll get creative when you realize you have to!

[canEHdian]

hey gbrice, thanks a lot for the quick reply, goin shopping now to fill out my cupboards, ive def been feeling like im missing mid day carbs, so i think some brown rice is coming into the menu. the bcaa s seem like a good idea too, gonna adjust my diet and take all your suggestions.

couple quick q's, is soy milk as bad as dairy milk? is a coffee a day bad? and what re your thoughts on V8? just looking for ways to spice up the day, lol

Thanks a lot for the advice man, its great to see such readily offered help from exp guys!
Ill post pics at the start of next month when i dont feel quite as sickly as i do now, the first month or two after a relapse i feel like a kitten trying to fight my way out of a wet paper bag

cheers, Jer