diet critique

[sean19831]

stats 28 yr old
5-11
188 lbs
34 waist
bf???
current cycle cutting test e 500mg on week 1
a-dex .5 ed

cardio 15 mins 3x week
cardio 40 mins 3x week

strength training 4 days a week


current diet
meal 1- 1 carton egg beaters 210 kal 42 protein
meal 2- protein shake 240 kal 48 protein
meal 3- medium apple 80 kal
meal 4- 2 can of tuna 200 kal 40 protein
meal 5- protein shake 240 kal 48 protein
meal 6- 16 oz chicken breast 440kal 96 protein
1410 kal 274 protein

[Dr Pepper]

What are your pro/fat/carb/cals totals? What are your goals? Bf% I would say at least 20% + from that pic but can't see 100% clear on my fone. Probably should have got the Bf down and diet in check before you started your cycle

[SlimmerMe]

Hi Sean...Welcome to the Diet forum!

First of all, you really need to eat more substantial food earlier in the day other than egg beaters, shake and apple for the first 3 meals.

Plus as Dr Pepper mentioned, getting your BF down before a cycle is a much better idea. It is usually recommended to be near or under 15% otherwise you could get sides like gyno.

You came to the right place to help you get to where you want to go.

Patience is needed to get started in particular. And consistency is the name of the game here.

GOOD LUCK~

[sean19831]

carbs are in the 35 grams range. fats are around 30-40 grams but im not including fish oil supplement. calories are 1,410, protein is at 274. looking for a 10-12% body fat.

[sean19831]

im taking arimidex .5 mg e/d so no risk of gyno and to keep the bloat down. i've cycled before but my diet was way off. i just love the strength gains, the increases in sex drive, and just the feeling i get on test. what would you say body fat is i know pics arent clear but my first 4 abs are very clearly visible im just so white you cant tell bc the pic is blurry. ill move the tuna to the morning and swap it with the apple

[Dr Pepper]

Cals are too low, don't know how u would survive on that! I don't see four abs dude. I'm sticking to 20%... you need more actual food not protein shakes. Meals should be roughly timed aswell. Reguardless of the dex I wouldn't cycle at your Bf%...

[SlimmerMe]

^^ DITTO!

You need to eat more and your BF is WAY too high to do a cycle. You will more than likely not be happy with the results until you get your BF down. If you do not eat right while cycling, you can blow up and not in a good way....exact opposite of what you want to do!

[little_dude]

you need to stop cycling. you have too much BF your diet is terrible and your overall aims are a bit pointless really (not trying to sound like a dik bro). The cycle you are doing is usually used for bulking not cutting, you will retain water on this cycle so you wont be able to tell progress for cutting, just a bad idea altogether. diet needs to be scapped and made from scratch again. you should also list the full marcos and the times that you eat, the calories are just far too low, especially for someone on cycle. IMO stop the gear, get the diet sorted and cut the BF down naturally. then when your ready, save that cycle for bulking.

[little_dude]

im taking arimidex .5 mg e/d so no risk of gyno and to keep the bloat down.there is never no risk, only a lowered risk of getting gyno i've cycled before but my diet was way off.no offense buddy but it still is i just love the strength gains, the increases in sex drive, and just the feeling i get on test. what would you say body fat is i know pics arent clear but my first 4 abs are very clearly visible im just so white you cant tell bc the pic is blurry. pic isnt too blurry, u are atleast 18% and thats a bare minimum ill move the tuna to the morning and swap it with the apple you need to add more food not just swap it around

answers in bold. please listen to above posts, everyone here is just trying to help and have your best interests at heart

[SlimmerMe]

Sean

Please try to come up with a food proposal for review. This will get you started on a new path. I know we all sound a little tuff here but trust me you will be pleased with your outcome if you allow the members to help you find food you will eat and stick to in order to shed the BF before cycling.

Steroids are not to be taken to get fit. They are taken after you are fit to go to another level.

[sean19831]

based on my stats and routine how many calories should i be taking in. once i know this i can come up with a better diet. thanks for the help.
Sean

[SlimmerMe]

have you read Gbrice's log? or Baseline's log? or Buddha's? hey have lots of photos to see the "before" and "many other photos" as they go along....with calories and foods..so if you see the photos of them this might help you see their progress re: what eating right does to members

[gbrice75]

Sorry bro, I don't wanna continue 'beating up' on you, but i'm not seeing a 34 inch waist in those pics - I wear a 34. Are you wearing 34 extra baggy? Not being sarcastic - I really wanna know. We're both 5'11 and i'm around 180lbs in my avy - sorry but you don't look a mere 8lbs heavier than me, IMO. Bodyfat appears to be in the 20% range. Maybe they're bad pics like you're saying, idk - but it's not just the stomach - it's the chest, shoulders, arms, etc - I see fat. Seriously not trying to be harsh, only being honest.

IMO you need to drop your cycle and learn how to diet, bottom line. Get your bodyfat down to an appreciable number, see what you really are carrying under there, muscle wise. You might be surprised to find out how little muscle you have once the bodyfat is stripped away. I'm not saying that IS the case with you, i'm saying it COULD be - I was 255lbs at one time and thought I was 'big'... surprise surprise.

You're only 1 week in so hopefully you're not shutdown. A couple weeks of PCT won't hurt anyway though, just to be on the safe side.

My .02, hope this helps.

[Daveman]

This isnt meant to be inflammatory but my girlfriend cuts on 1700 calories.

[gbrice75]

This isnt meant to be inflammatory but my girlfriend cuts on 1700 calories.

I guess me and your girlfriend cut on the same then.

[sean19831]

Gbrice should I jump to 1700 cals as well instead of 1400 and throw in a sweet potato maybe some broccoli as well

[gbrice75]

Gbrice should I jump to 1700 cals as well instead of 1400 and throw in a sweet potato maybe some broccoli as well

1700 calories isn't any magic number, it just happens to be what works for me. i.e. I have a very low energy output, so I require a relatively low caloric intake, especially to cut. Based on your activity level, you may require more or less. Having said that, I doubt very much that you need to be as low as 1400 calories; at least on on a daily basis.

IMO you need to learn about carb/calorie cycling as that may work very well for you. Hell, just learn about dieting in general. Your current one is pretty horrendous if i'm being honest. You're really currently 188lbs? I just don't see it... I mean, you look big, your frame looks way bigger than mine, yet you're carrying alot more bodyfat than I am. In other words you look like your 200lbs + to me, again, just based on these pics.

I'm only harping on this weight thing because we will base your caloric intake on that. If the numbers are wrong, your diet will likely be fvcked. Can you post up some different pics? Relaxed and posed pics would be great if possible - front and rear double bi, as well as relaxed side shots. How about the legs? A lat spread (front/rear) would be nice too.

We'll get you sorted out bro!

[sean19831]

g brice here you go the pics are still not that great but ill try and get some more of my back and stuff but here you go. plus weight was taken after dinner. lmk
thanks

[little_dude]

Judging by the newpics I would still say u are atleast 18%. I hope u followed everyones advice and stopped the cycle. And post up ur new diet when u get a chance

[gbrice75]

I think 18% is being very nice. You really need to get the bodyfat in check. This cycle won't do anything but drain your wallet.

[sean19831]

thanks, so basically the test wont even preserve my muscle while dieting down. im working on a new diet and will post prob tonight for critiquing

[gbrice75]

thanks, so basically the test wont even preserve my muscle while dieting down. im working on a new diet and will post prob tonight for critiquing

In theory, yes - you can cut on a test only cycle. However, you clearly don't know how to diet (again, no offense). I think the test will do you more harm than good. You have plenty of bodyfat to burn, and if you go about dieting in a smart manner, you don't need to worry about burning muscle. i.e. that becomes much more of a concern around 10% and lower. I've gone from 193lbs to 178-180ish in 2.5 months with no apparent loss in LBM - and you are starting with way more bodyfat than I did.

[sean19831]

gotcha ill post my diet tonight for review. thanks

[gbrice75]

^^^ good deal!

[sean19831]

alright here we go i think i got this down. i might need a tweek here and there.
calories/fat/protein/carbs

meal 1- 8:00am
.5 jug egg beaters 105/0/21/3.5
whole wheat roll 100/1.5/6/20

meal 2 11:00am
protein shake 240/2/48/6
large banana 121/.5/1/31

meal 3 1:00pm
1 can tuna 100//2/20/0
small head lettuce 45/0/3/10

meal 4 3:00pm
whey protein shake 240/2/48/6
.5 grapefruit 53/0/1/26

meal 5 5:30pm
1 can tuna 100/2/20/0
.5 grapefruit 53/0/1/26

meal 6 8:00pm
8oz chicken breast 220/5/46/0
sweet patato 112/0/2/26

meal 7 9:30pm
8oz chicken breast 220/5/46/0

totals 1709/24.5/263/154.5

[sean19831]

bttt

[gbrice75]

alright here we go i think i got this down. i might need a tweek here and there.
calories/fat/protein/carbs

meal 1- 8:00am
.5 jug egg beaters 105/0/21/3.5
whole wheat roll 100/1.5/6/20

Egg beaters suck bro. I'd replace with 1 whole egg and a bunch of whites (buy the 100% liquid egg whites in the carton instead of egg beaters). I'd also replace that processed roll with a cleaner carb, 1/2 cup oats would be my choice

meal 2 11:00am
protein shake 240/2/48/6
large banana 121/.5/1/31

Why the banana here?

meal 3 1:00pm
1 can tuna 100//2/20/0
small head lettuce 45/0/3/10

Weird but ok!

meal 4 3:00pm
whey protein shake 240/2/48/6
.5 grapefruit 53/0/1/26

Why the grapefruit, i.e. more sugar here?

meal 5 5:30pm
1 can tuna 100/2/20/0
.5 grapefruit 53/0/1/26

Same question as above...

meal 6 8:00pm
8oz chicken breast 220/5/46/0
sweet patato 112/0/2/26

Why the carbs so late in the day?

meal 7 9:30pm
8oz chicken breast 220/5/46/0

totals 1709/24.5/263/154.5

IMO it's a very odd diet. Your proteins are ok (i'd swap the whey for a protein blend though), your carbs consist mainly of sugar though which isn't conducive to a cutting diet. Maybe 1 piece of grapefruit in meal 1 would be ok, but that's it IMO. Also, you didn't list where your workout fits into this schedule. Fats need to come up IMO - you have no EFA's whatsoever. Aside from 1 head of lettuce (what kind?), you have no greens - you should fix this as well.

[sean19831]

ok gbrice lets try this again lmk

calories/fat/protein /carbs

meal 1- 8:00am
8oz egg whites 125/0/25/5
1/2 cup oatmeal 150/3/5/27

meal 2 11:00am
protein shake 240/2/48/6

meal 3 1:00pm
1 can tuna 100//2/20/0
8 oz broccoli or cauliflower macros are about the same 75/0/2.5/10

meal 4 3:00pm
1 scoop whey protein shake 120/1/24/3
1/4 cup almonds 170/15/6/6

meal 5 5:30pm
1 can tuna 100/2/20/0
8oz brocoli or cauliflower 75/0/2.5/10

6:30pm workout

meal 6 8:00pm
8oz chicken breast 220/5/46/0
sweet patato 112/0/2/26

meal 7 9:30pm
8oz chicken breast 220/5/46/0
totals 1707/35/247/93

i take fish oil supplement too but didnt count in macros

[sean19831]

if you count the fish oil im looking at 1737/65/247/93

[sean19831]

bttt