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Help needed - including all info
Hey guys,
Info:
- 24y
- 193cm/6' 4"
- 124kg/273lbs
- bf ~26%
- goal - get as low bf as I can
Workout:
- I workout at evening, before my last big meal
- 3 day split, then 1-2 days off (depends on energy levels and how I feel)
- cardio in the morning on empty stomach every day, before workout and after workout
Caloric needs:
- BMR - based on my actual weight 2566 cals
- BMR - based on my lean weight my BMR is 2352 cals
- Maintenance ~3000 cals
Macros:
(not sure whats better from these two, or maybe something completely different)
- + I am not sure if cals are high enough
Protein - 335,7 g - 46%
Carbs - 255,8 g - 36%
Fat - 58.6 g - 18%
Total - 2,925 cals
or
Protein - 393.8 g - 54%
Carbs - 189.5 g - 27%
Fat - 60.7 g - 19%
Total - 2,936 cals
Diet:
(everything in exact order as I eat/do it)
- I eat every ~3 hours
- multi,EFAs
- cardio (low intensity)
Meal 1 - oats (+ ~half cup of milk), 3 whole eggs
Meal 2 - chicken breasts, vegies
Meal 3 - chicken breasts, vegies
Meal 4 - chicken breasts, vegies
- BCAAs
- cardio (short, low intensity)
- WORKOUT -
- cardio (longer, high intensity)
- pwo shake (50g protein shake, 50g glucose, 5g creatine, 5g glutamine, BCAAs)
Meal 5 - oats
Meal 6 - chicken breasts, vegies
If there is need for macros, I will post them.
If I may ask someone to check if this is okay, or give advice what to change. I will be really thankful as this time I want to have everything right. Thanks a lot.
(More I read another post, more mistakes I see here, going to check again everything today and will get things up right)Last edited by pipzman; 04-15-2011 at 09:39 PM. Reason: changed title so its clear that all info is included
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I wrote down everything more properly, hope someone could take a look at this and correct me if there is any mistake
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04-16-2011, 12:00 PM #3
I think your going to need to post the macros for those meals. I don't think you eating anywhere near 3000 cal. How long have you been eating like this. Are you loosing weight? I would think you must be.
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04-16-2011, 12:42 PM #4Productive Member
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Thanks for responses, yeah I was eating the 3k cals a day, lost few pounds, but I felt its not as it should be, and be sure I eat before my weight training
I played with the meal plan as you suggested, see bellow
prot/carbs/fat/cals
Meal 1 66,8/38,4/16/575
1 scoop of whey 24/2/1,5/114
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194
1 whole egg + 5 egg whites 28,7/2,3/11/232
Meal 2 55,3/0/13,4/357
180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60
Meal 3 55,3/0/13,4/357
180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60
Meal 4 55,3/0/13,4/357
180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60
Meal 5 62,1/38,1/6,5/457 (pre wo)
2 scoops of whey 48/4/3/228
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194
- slow cardio -
- WORKOUT -
- fast cardio -
Meal 6 62,1/38,1/6,5/457 (post wo)
2 scoops of whey 48/4/3/228
BCAAs uni-liver 7,5/0/0/35
50g oats 6,6/34,1/3,5/194
Meal 7 55,3/0/13,4/357
180g chicken breasts 55,3/0/6,4/297
green vegies + 0,5 tblsp EVOO 0/0/7/60
Meal 8 25,8/5,2/5,1/174
200g cottage cheese 25,8/5,2/5,1/174
TOTALS 432,4/119,1/82,3/3020
prot is more than 2g per lbm, carbs low, fat is little higher due to evoo
I will add more cardio
will train 3 day split, then 2 days off
between the meals its no more than 2,5/3 hours
pre workout meal is 1 hour before cardio, workout
post workout meal is right after the last cardio, after workout
I will try to add another cardio in the morning, but its not easy for me now as I am working 12h a day
also I will add some variety into this meal plan as days will go
if its ok I am gonna try this for a week and will see the results
tell me now please what you thinkLast edited by pipzman; 04-17-2011 at 11:12 PM.
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04-17-2011, 11:45 PM #6Productive Member
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Diet looks much better. You should see nice results with it. Your fat macros for the chicken breast seems a bit high; where did you get your macros from? If anything, you could probably afford to bring protein down just a bit and add another 50 grams of oats to you pre and post workout meals, but imo, you're on the right track so give this a shot and let us know how it goes. If you feel lethargic in the gym, definitely add the extra oats to these meals. Good luck, bro!
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Chicken macros Ive got from my electronic food scale, hope they are at least somewhere near the real ones as I dont get any label on them, buyin bulk from butcher
Going to test it for one week and we will see, but I can tell you now already that I feel its better then my previous one
Thanks for guidance mate, will get back here with results
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04-19-2011, 06:02 AM #8
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thanks Gucks, trying to keep the carbs low as I read in many threads, till now is working pretty well and Ive got enough energy for my workouts, but I will try to keep my diet up to date to my weight and other conditions, this is somehow my startpoint, first diet made up my requirements, I want to add some variety soon, as fish, rice, nuts etc, I am happy with any advice as I am only learning how to properly eat
regarding the split, I really like the way to train whole body and then have the days off, also I like to train every part 2 times per week, cuz already with this split I feel next training like I didnt train it for a long time, and I try to hit the parts really hard, dont have any problems with energy or anything else, but then, what you say about training every other day?
I will look into it when I get home from work, but almost 30g of fat is from evoo, dont know what to do with that
be sure I eat pre-wo meal 1h before workout
you know the worst thing is here is pain in A to buy something healthy, with good/KNOWN macros, for example, liquid egg whites ? no way if I dont order it from another country, same with many other things...Last edited by pipzman; 04-19-2011 at 09:32 AM.
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04-19-2011, 10:21 AM #10Productive Member
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Gucks-I will agree that he can afford to bring protein down a bit and bring carbs up to replace the protein. When I cut, I personally like to keep carbs in breakfast, pre and post workout, so I'll have to disagree with adding the carbs to meals 2, 3, and 4; I would keep them pro/fat. I also don't like the protein-only meal for meal 7. Why do you feel it's a good idea to have neither carbs nor fats in this meal? I think the fat macros look reasonable for someone with his stats. I was cutting at 2,100 cals/day when I was 165 lbs and 14%bf, and I was eating 55 grams of fat per day.
Sorry, not trying to argue with you; more like a friendly disagreement. Would just like to know why you suggested some of the things you did. Cheers, bro!
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04-19-2011, 04:48 PM #11
hey, i fu like ur split as it is then stick with it. theres a 100 ways to the top of a mountain, but theres only 1 top :P
going EOD training wuldnt be enough for me but if u hit it hard and do more then 1 muscle group in the day it culd work. i dont like doing more then 1 muscle group in a day just because ti takes so much out of u. legs and back especially, working another muclse group with those wuld kill me!
82g of fat really is 2 much. 60g is a gd target, lose some of the evoo with vege's. its a gd idea 2 have EFA with corrage cheese b4 bed aswell as fats slow down absorbtion rates so tht protein will last longer.
i wuld lose at least 30g of tht protein and add it 2 carbs. if u feel gd with ur macros the way they r then keep going but 430g is definately way 2 much and 120g of carbs is very little for a guy as big as u. if ur doing alot of cardio i wuldnt last a week on 120g carbs a day.
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04-19-2011, 04:53 PM #12
ye, u want 2 keep ur carbs in the am and around ur workout, but that doesnt mean u 4get about them 4 the rest of the day. he only had carbs with breakfast and pre & postWO. u can only use so much protein so tht excess is just going 2 be wasted.
and its not really a protein only meal, veges and evoo aswell. but at tht time of the day u dont need as many carbs especially when ur trying to cut. the evening is when ur metabolism slows down so u use less calories. tht y i dont see the need for lots of carbs in the evening when cuting, still has some fats in there though.
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thanks for input guys!
I will need to do few changes in this diet, yesterday I had first workout with this meal plan and definitely need to add more carbs as my workout sucked hard, I had almost no energy already when I started, lol, so its what you all suggested, but I guess I needed to try it on my own
another think with carbs is that when I work 12h a day, I am sitting on my a$$ whole day so my energy exp is minimal, will try to add carbs according to it
will reduce the evoo so I bring the fats little down and will look for some oats with less fat, and also I am thinking about buying some cassein powder for night as at evening, after workout I need to eat pwo meal, big last meal and cottage in 2h timeframe or in other way I will not get enough sleep
will also try to look into workout section for some routines
its not much but I lost already about 6lbs in 3 weeks after I changed my diet, which was the one in first post, so it should be only better now
gonna play with it today and come up with some changes
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04-20-2011, 05:26 AM #14Productive Member
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I will agree with most of what you're saying; we're on the same page. We're just nit-picking with each other if we argue about it. I prefer to ONLY have carbs in the AM and pre/post workout when I cut, but to each his own. I realize everyone is different.
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04-20-2011, 05:30 AM #15Productive Member
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P.S. When i say carbs, I mean any carb that will have any significant effect on insulin ; not fiber. Imo, the more green/fibrous veggies, the better.
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04-20-2011, 08:16 AM #16New Member
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Yes you have a great workout. Keep em up.
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