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Hey basically i weigh between 15st and 15st 6 it fluctuates and i have between 19-23% bf , Im currently taking 2ml test 400 once a week. Ive been lifting weights for bout 2 years and have reached my idea weight. I have never really had a decent diet plan i want to start cutting up n losing fat from my belly but i want keep my strength and muscle size above the abs, im need ov the right diet plan if anyone can help plz
Cheers.
You need to read the stickys pal... No one will make you a diet. When you read the stickys just post up the diet along with macros and we'll help you.
We need to know your macros and TDEE also.
Pics will help too. Ill drop back in when u post up
Im new to all this forum stuff but i have just google n found out the info for TDEE
TDEE:
Maintenance - 2993 calories
weight loss- 2347 calories
extreme weight loss -1760 calories
Im not so sure what u mean by macros and if you mean posting my current diet up, well i dnt really have one i have just bein eatin what i want when i want if you get me but i wanna get more focused and stop doin this as its not doin any good in my training, sorry to sound so beginner about the whole fing, i would greatful if you could help me with the situation.
Cheers.
Whats your reasoning behind the test??
Here read this to get you started:
http://forums.steroid.com/showthread...ead&highlight=
It is something damien threw up great for beginners.
Then get a meal plan sorted.
Example:
4:30am (pre workout) - premier protein shake - 30/6/2 - 160 (P/C/F)
1 jumbo egg - 7/1/5 - 90
1/2 cup oats - 5/27/2.5 - 160
1/2 cup blueberries - 0/20/0 - 80
7:30am (PWO) - 1 scoop myofusion - 25/5/5 - 150
1/2 cup oats - 5/27/2.5 - 160
10:00am - 4oz (cooked) chicken breast (marinaded) - 24/0/5 - 150
1 cup broccoli
1:00pm - 1 large can tuna in olive oil (drained) - 40/0/12
2 cups mixed greens (baby arugula, spinach, romaine)
4:00pm - 1 Jenni-O Turkey Burger - 18/0/9 - 160 (I know protein should be higher here - would like to add whole egg or 2 but worried about too much fat)
1 cup green beans
1 tsp olive oil - 0/0/6
7:00pm - 1 Salmon burger - 19/2/8 - 170 (again, protein should be higher, same issue as 4pm)
1 cup green beans, asparagus, or mixed greens
1 tsp olive oil - 0/0/6
10:00pm - 1 scoop casein - 24/2/1 - 120
2 tbsp natty PB - 6/3/17 - 180#
This is a sample diet given to me from Gbrice when I started out.
Macros are the protein/Carbs/Fat/Calorie Content in each item and the the total for each meal.
When you get ur diet up we can make progress with your diet.
If u need to find macros for food use livestrong.com.
Fanks for your time, basically im using the test because i wanna increase in strength, i am happy with how my training is goin around my chest arms shoulders and back as there is very little fat around these areas and i am gettin good shape there, its just from my poor diet that i have this fatty belly, I understand my diet drastically needs changing and that i need to get more cardio into my training i just dont wanna lose my gains in these other areas , so i really dnt know the best way to go about it
cheers
There has been alot of debate on here regarding how many meals to eat per day and so on. Ill keep it easy.
You need to eat 5-6 meals a day. Your macros need to be split up throughout these six meals.
A good protein source must be consumed in each meal (Chicken, eggs, lean beef, turkey, whey etc).
Carbs are consumed at breakfast and pre and post workout (Oats, Brown rice, sweet potatoe etc)
Fats are included in meals without Carbs ( olive oil, flax oil, nuts etc)
Whats your weight in Kg, height, bf% etc.
Pm me if u need more help but u need to look through some of the posts and post a diet. ill link u to a diet i posted up if u like.
How much Cardio do you do also??
I weighed myself this morning and i weighed 97kg and im 5ft 11 n my bf% is between 15/17 % yeh if you could link to the diet plz
I have been doin 2/3 jogs a week of about 4 miles i have only started a few weeks bk and know it takes time.
http://forums.steroid.com/showthread...ted&highlight=
This is the diet I started with. Obviously I had to make changes to it.
Do Not copy this. Your needs will be different to mine.
Lay out your diet like so (takes time) and we will get you sorted.
Pics will help also.
Meal 1 :- 6:30
Oats ½ cup
Protein shake 26g protein
3x egg white 1x yoke scrambled egg on brown toast. / 3 weetabix
Meal 2:- 10:30
Nuts
Turkey slices/ boiled eggs
Fruit
Meal 3:- 13:00
Tin of tuna/mackerel/ sardines
Banana
Meal 4:- 16:00
Pre work out
Grilled chicken breast/ grilled fish
broccoli cup
Weights 17:00/18:15
High intensity work out 18:30/19:00 Monday, Wed, Friday
Meal 5:- 19:30
Post workout
Jacket potato
Yogurt
Meal 6:- 22:00
Protein shake with milk
how does this diet sound i know ii havent put all the values for each item but its a start and tommorrow when i have more time i can look up each meal and get the protein/carbs/ fat values
Im taking it your goal is to cut bodyfat yes??
Macros will really help also.
Food Choices are poor. the link i gave you in post #4 gives a list of all protein sources, fat sources and carb souces. Choose from this list.
I need to know the amount of each food item in each meal. Ill go into it more tomorrow.
Start by looking at that list and getting the protein/carbs/fat/calorie content and totals for a daily basis.
When u post this include goals, stats, TDEE all that.
Would that still be ideal if you were trying to out on muscle but also at the same time lose fatt, to get more definition?
this is 2mL at 400mg/mL = 800mg per week? based on these dates i doubt ill even get an answer but curious nonetheless!Quote:
Originally Posted by skinnyboy1987