First cutting diet. Please help!!

[Bobby Budds]

I bought 3 bottles of Anavar to try for my first ever cycle but the guys in the other forum convinced me to drop to 15% bf before I give the Anavar a try. So here I am in the diet forum. Here is my story.

Age: 29
Weight:200 lbs.
Height 5'10.5"
BF: 17.5%


A little background on myself. Growing up I was very athletic and played a lot of team sports. I did some weightlifting when I was 18. At 18 I was in pretty good shape(4 pack) and I was 192. I've never had a 6 pack as I'm endomorphic.

After high school I stopped playing sports, ate like shit and totally disregarded my health. I slowly climbed to obesity. At my worst point at 25-26 years of age I was hovering between 260-270. Anyways I had enough and made changes to my lifestyle which helped me drop weight. In the first year I dropped to 220 lbs. The year after dropped another 10 lbs to 210, and this year dropped another 10 lbs to where I'm sitting at 200 lbs. I've had an easy time maintaining my weight once I get there, but have to sacrifice to get there. In my first year I did some weights in the gym. Last year and this year I've focused on running, biking, and martial arts. I now train Judo and JiuJitsu. I also do anaerobic workouts with a good friend of mine who is a trainer in the gym.

I eat fairly healthy. I eat a lot of whole foods, fruits and veggies. I eat a lot of healthy fats and I try to eat high fibre foods constantly. To my friends I eat extremely healthy, to you guys here my diet would be filled with good foods, but at the wrong ratios.

I am ready at this point to make what ever changes I need to drop this extra weight. I'm ready to do this as scientific as you body builders do. I would like to be faster, and more agile for martial arts. As well I would like to gain some lean muscle mass and strength so I plan on trying a few cycles of Anavar in the near future.

My main goal here is to drop BF while maintaining enough energy for my workouts. Please remember I do next to no lifting. Just a lot of cardio and anerobic workouts. Compare my workouts to that of a MMA guy.

I have been reading a little bit here and there in the diet forum and I am trying to piece together a diet that works for me.

Here is a list of foods I absolutely love and eat on the regular. You guys can tell me if I can fit these in my diet plan somewhere, or if I should outright avoid.

Olives
Avocado
hummus
Raw/Cooked Salmon Tuna and every other kind of sushi.
Hard boiled eggs
Fruit(pineapple and watermelon are my favorites). Apples I find great for a snack on the go.
Steamed Broccoli
Chicken
Flax, hemp, and chia seeds
quinoa
beans
nuts
nut butters
Sardines

Granola
Granola bars when on the run. Healthiest granola bars I can find.

I'm not a big milk drinker but I do love cheese and yogurt. I know i'll have to cut these out.
I also take a vitamin regiment. Daily I take
multi
vit c
vit d
cal mag
b complex
CLA-Conjugated Linoleic Acid(54 cal per day) or Fish oil

Sometimes when I train hard I like to bring Gatorade but I have no problem sticking to water.

I'm a very busy guy so I like foods that are easy to prepare. Maybe you can give me some tips on easy to prepare foods.

October was the month I was going to give Anavar a try. I am weary of any kind of steroids first off so I want to do them in the safest manner possible. October/November are going to be diet months. I'm ready to drop this extra weight for once and for all.

BMR

66 + (6.23 x 200lbs) + (12.7 * 70inches) - (6.76 x 29)
66 + 1246 + 889 - 196.04
2004.96 * 1.55 = 3107.688

My maintenance is 3107.688 which I think is way too high because I can tell you I don't eat that many calories and I'm not losing weight.

Proposed diet - I built this off the cutting diet in the sticky and reading a few other sample diets.

Meal 1: Protein-Carb
300 g Egg Whites 150 calories 30g Protein / 6g Carbs / 0g Fat
2/3 cup oatmeal 240 calories 8g Protein / 40g Carbs / 2g Fat
1/3 cup blueberries 28 calories 0g Protein / 7g Carbs / 0g Fat
Total = 418 calories 38g Protein / 53g Carbs / 2g Fat

Meal 2: Protein-Fat shake
Whey Protein 250 calories 48g Protein / 4g Carbs / 4g Fat
2 tbsp flax 90 calories 3g Protein / 4g Carbs / 6g Fat
Total = 340 calories 51g Protein / 8g Carbs / 10g Fat

Meal 3: Protein-Carb
200g Frozen mixed Veggies 140 calories 4g Protein / 28g Carbs / 0g Fat
1/2 Chicken Breast(110g) 202 calories 30g Protein / 0g Carbs / 8.2g Fat
Total = 342 calories 34g Protein / 28g Carbs / 8.2g Fat

Meal 4: Protein-Fat
Tuna 180 calories 30g Protein / 0g Carbs / 6g Fat
Olive oil Mayo 200 calories 0g Protein / 0g Carbs / 22g Fat
Total = 380 calories 30g Protein / 0g Carbs / 28g Fat

Meal 5: Protein-Carb
1/2 Chicken Breast(110g) 202 calories 30g Protein / 0g Carbs / 8.2g Fat
1/4 cup whole grain brown rice 160 calories 4g Protein / 35g Carbs / 1g Fat
280g Steamed Broccoli 80 calories 8.5g Protein / 14.9g Carbs / 0g fat
Total = 440 calories 42.5g Protein / 49.9g Carbs / 9.2g Fat

Workout

Meal 6: PWO Shake
Whey Protein 250 calories 48g Protein / 4g Carbs / 4g Fat
1 Tbsp Honey 60 calories 0g Protein / 17g Carbs / 0g Fat
1/3 cup Oats 120 calories 4g Protein / 40g Carbs / 1g Fat
Total = 430 calories 52g Protein / 61g Carbs / 5g Fat


Totals= 2350 Calories 247g Protein / 200g Carbs / 62.4g Fat

What kind of ratio should I be shooting for? Am I on the right track here? Are my carbs too high? What adjustments should I make?

What kind of calorie deficit should I be trying to aim for daily?

Please critique my diet and help me build a proper diet. I'm looking forward to working together with whoever is willing to help.

[gbrice75]

Bumping for tomorrow. Too tired to delve into it tonight, and I don't want to half ass it, especially since you went to the trouble of being as detailed as you did, which I totally appreciate.

So, stick around - and hopefully some of the others will chime in in the meantime!

[SlimmerMe]

i bought 3 bottles of anavar to try for my first ever cycle but the guys in the other forum convinced me to drop to 15% bf before i give the anavar a try. SMART to listen to this~ So here i am in the diet forum. Here is my story.

Age: 29
weight:200 lbs.
Height 5'10.5"
bf: 17.5%


a little background on myself. Growing up i was very athletic and played a lot of team sports. I did some weightlifting when i was 18. At 18 i was in pretty good shape(4 pack) and i was 192. I've never had a 6 pack as i'm endomorphic.

After high school i stopped playing sports, ate like shit and totally disregarded my health. I slowly climbed to obesity. At my worst point at 25-26 years of age i was hovering between 260-270. Anyways i had enough and made changes to my lifestyle which helped me drop weight. In the first year i dropped to 220 lbs. The year after dropped another 10 lbs to 210, and this year dropped another 10 lbs to where i'm sitting at 200 lbs. I've had an easy time maintaining my weight once i get there, but have to sacrifice to get there. In my first year i did some weights in the gym. Last year and this year i've focused on running, biking, and martial arts. I now train judo and jiujitsu. I also do anaerobic workouts with a good friend of mine who is a trainer in the gym.

I eat fairly healthy. I eat a lot of whole foods, fruits and veggies. I eat a lot of healthy fats and i try to eat high fibre foods constantly. To my friends i eat extremely healthy, to you guys here my diet would be filled with good foods, but at the wrong ratios.

I am ready at this point to make what ever changes i need to drop this extra weight. I'm ready to do this as scientific as you body builders do. I would like to be faster, and more agile for martial arts. As well i would like to gain some lean muscle mass and strength so i plan on trying a few cycles of anavar in the near future.

My main goal here is to drop bf while maintaining enough energy for my workouts. Please remember i do next to no lifting. Just a lot of cardio and anerobic workouts. Compare my workouts to that of a mma guy.

I have been reading a little bit here and there in the diet forum and i am trying to piece together a diet that works for me.

Here is a list of foods i absolutely love and eat on the regular. You guys can tell me if i can fit these in my diet plan somewhere, or if i should outright avoid.

Olives
avocado
hummus not certain about this...wait and see
raw/cooked salmon tuna and every other kind of sushi.
Hard boiled eggs
fruit(pineapple lots of sugar and watermelon are my favorites). Apples i find great for a snack on the go.
Steamed broccoli
chicken
flax, hemp, and chia seeds
quinoa
beans
nuts what nuts? And how much?
nut butters
sardines

granola
granola bars when on the run. healthiest granola bars i can find. hopefully keep to a minimum or make your own should you wish as there are recipes for this

i'm not a big milk drinker but i do love cheese and yogurt. I know i'll have to cut these out. cheese? only cottage really for now and yogurt? Plain greek is the best
i also take a vitamin regiment. Daily i take
multi
vit c
vit d
cal mag
b complex
cla-conjugated linoleic acid(54 cal per day) or fish oil

sometimes when i train hard i like to bring gatorade but i have no problem sticking to water.

I'm a very busy guy so i like foods that are easy to prepare. Maybe you can give me some tips on easy to prepare foods.

October was the month i was going to give anavar a try. I am weary of any kind of steroids first off so i want to do them in the safest manner possible. October/november are going to be diet months. i'm ready to drop this extra weight for once and for all. sounds great

bmr

66 + (6.23 x 200lbs) + (12.7 * 70inches) - (6.76 x 29)
66 + 1246 + 889 - 196.04
2004.96 * 1.55 = 3107.688

my maintenance is 3107.688 which i think is way too high because i can tell you i don't eat that many calories and i'm not losing weight.

Proposed diet - i built this off the cutting diet in the sticky and reading a few other sample diets.

Meal 1: Protein-carb
300 g egg whites 150 calories 30g protein / 6g carbs / 0g fat
2/3 cup oatmeal 240 calories 8g protein / 40g carbs / 2g fat
1/3 cup blueberries 28 calories 0g protein / 7g carbs / 0g fat
total = 418 calories 38g protein / 53g carbs / 2g fat

meal 2: Protein-fat shake
whey protein 250 calories 48g protein / 4g carbs / 4g fat
2 tbsp flax 90 calories 3g protein / 4g carbs / 6g fat
total = 340 calories 51g protein / 8g carbs / 10g fat

meal 3: Protein-carb
200g frozen mixed veggies 140 calories 4g protein / 28g carbs / 0g fat
1/2 chicken breast(110g) 202 calories 30g protein / 0g carbs / 8.2g fat
total = 342 calories 34g protein / 28g carbs / 8.2g fat

meal 4: Protein-fat
tuna 180 calories 30g protein / 0g carbs / 6g fat
olive oil mayo hmmm, not certain about this 200 calories 0g protein / 0g carbs / 22g fat
total = 380 calories 30g protein / 0g carbs / 28g fat

meal 5: Protein-carb
1/2 chicken breast(110g) 202 calories 30g protein / 0g carbs / 8.2g fat
1/4 cup whole grain brown rice 160 calories 4g protein / 35g carbs / 1g fat
280g steamed broccoli 80 calories 8.5g protein / 14.9g carbs / 0g fat
total = 440 calories 42.5g protein / 49.9g carbs / 9.2g fat

workout

meal 6: Pwo shake
whey protein 250 calories 48g protein / 4g carbs / 4g fat
1 tbsp honey 60 calories 0g protein / 17g carbs / 0g fat
1/3 cup oats 120 calories 4g protein / 40g carbs / 1g fat
total = 430 calories 52g protein / 61g carbs / 5g fat


totals= 2350 calories 247g protein / 200g carbs / 62.4g fat

what kind of ratio should i be shooting for? Am i on the right track here? Are my carbs too high? What adjustments should i make?

What kind of calorie deficit should i be trying to aim for daily?

Please critique my diet and help me build a proper diet. I'm looking forward to working together with whoever is willing to help.

welcome and good luck to you!

[slimshady01]

Doesnt seem that bad bro! As you plateau up your cardio first then lower cals. I would lower carb cals first when you do. If you need to for sanity make 1 meal a week a nice cheat. Cheats help with progression. In a calorie deficit t3 levels lower. You need a refeed type day where u go over on the total
Calories to keep that metabolism from slowing down to much!

Good luck !

[yogiart]

I wonder about the Anavar only cycle. From my old studies with AAS, we did not suggest anything without test. For a newbie, we suggested 400-500 mg of test e or c per week. Since I am new to this forum, I'll leave the advice for old members. I am just stating my experience.

As far as diet, I am not going to speak. I do have a lot of knowledge from reading but I am very bad with following diets myself. Good job on the progress you've already made. Man, you should tell me how did you do it. I need to lose about 50 g myself. I'll start my diet in the next couple of days so I'll peek at your progress. I'll have a progress thread next to yours. Good luck.
Yogi

[boxa06]

If you have some time watch thIs video on dieting. It really helped me!
http://forums.steroid.com/showthread...t#.Tn6yLidhjTo

You have the right idea but I would increase protein. Lower carbs throughout the day and keep them as they are in the morning and pre/post workout when you need them. Also instead of taking fats from olive oil and mayonnaise I would take fish oil which is a better source of efa's and would slightly reduce the fat intake in exchange for protein.

To answer your last question you are eating the right type of calorie amount to be losing weight. Just try changing the macro's and see how you go.

[Bobby Budds]

Doesnt seem that bad bro! As you plateau up your cardio first then lower cals. I would lower carb cals first when you do. If you need to for sanity make 1 meal a week a nice cheat. Cheats help with progression. In a calorie deficit t3 levels lower. You need a refeed type day where u go over on the total
Calories to keep that metabolism from slowing down to much!

Good luck !

So what you are saying is that I should start with this diet, and once I start to plateau to drop some carbs out of the ratio?

I will have no problem making 1 day a re-feed day =D

[Bobby Budds]

welcome and good luck to you!

Thanks for taking the time to comment. I'm not too sure about the mayo either. I think I will cut it down to 1 tbsp(I find it really hard to eat tuna with no mayo). I was trying to increase the fat in the diet, but as boxa06 suggested I will substitute some healthier fats into this meal.

[Bobby Budds]

I wonder about the Anavar only cycle. From my old studies with AAS, we did not suggest anything without test. For a newbie, we suggested 400-500 mg of test e or c per week. Since I am new to this forum, I'll leave the advice for old members. I am just stating my experience.

As far as diet, I am not going to speak. I do have a lot of knowledge from reading but I am very bad with following diets myself. Good job on the progress you've already made. Man, you should tell me how did you do it. I need to lose about 50 g myself. I'll start my diet in the next couple of days so I'll peek at your progress. I'll have a progress thread next to yours. Good luck.
Yogi

For now the cycle is on the back burner. I probably won't start one until January. The guys in the other forum already convinced me to do it with test so you don't have the side effects from having suppressed levels of testosterone .

And thanks bro. To lose all the weight from when I was really large it was all lifestyle changes. I just start eating healthier whole foods and became more active. I tried eating fibre like it was going out of style. I started with a breakfast smoothie every morning rather than eggs & bacon. I started eating a lot more fruits and veggies, and lowering my portions of meat(wasn't trying to maintain muscle, just drop weight). Instead of having a big sandwich for lunch, I would eat an apple and a healthier granola bar. I also stopped eating carbs at dinner. I would just eat meat and veggies instead. I turned my meals into 400 to 500 calorie meals rather than 800 calorie meals. I was running/walking and biking a lot, as well as doing things like golfing(walking) and playing sports. Anything to stay active. The weight didn't come off fast, but it slowly melted away. I never once did a "diet" I just made small changes. It took near 3 years to get where I am, but it feels like it's gone for good. Now I'm at that plateau where I feel a diet is the only way to lose weight now. Just remember 50 lbs is not going to happen over night. It's a long road when you have lots to lose, but you just have to stay consistent and not give up. When you plateau work on maintaining that weight. Learn how to maintain at a weight and let your body settle in. Then make another change and your body will start dropping again. Good luck with your weight loss.

[Bobby Budds]

Thanks for the advice. I will cut the mayo in half, and take a fish oil instead. I will try to eliminate the mayo completely but for now I find it too hard to have tuna without mayo.

And thanks for the link. I will watch those videos when I have some time.

[Bobby Budds]

I have 4 protein/carb meals.
I have 2 protein/fat meals.

Is that right or should I have 3 of each?

[slimshady01]

I have 4 protein/carb meals.
I have 2 protein/fat meals.

Is that right or should I have 3 of each?

If your cutting I like to do my first 2 meals with carbs then the rest protein and small amounts of healthy fats. Now I eat at 730am then hit the gym at 9 then post workout at 1030-11.

So I'm getting carbs pre and post when I know I wont store any.

[Bobby Budds]

Slim,

Considering the fact I don't workout until 8 pm in the evening, should I be consuming as many carbs as I do for breakfast? Or should I try to only eat carbs pre and post workout?

I'm thinking I have too many carbs in my diet. I've been eating this for 2 days now. Maybe I can cut down the oats by a 1/3 or a 1/4 cup in the morning. As well I am going to cut the carbs in half in meal 3. I will post an updated diet here later.

[Atwood]

I bought 3 bottles of Anavar to try for my first ever cycle but the guys in the other forum convinced me to drop to 15% bf before I give the Anavar a try. So here I am in the diet forum. Here is my story.

Age: 29
Weight:200 lbs.
Height 5'10.5"
BF: 17.5%


A little background on myself. Growing up I was very athletic and played a lot of team sports. I did some weightlifting when I was 18. At 18 I was in pretty good shape(4 pack) and I was 192. I've never had a 6 pack as I'm endomorphic.

After high school I stopped playing sports, ate like shit and totally disregarded my health. I slowly climbed to obesity. At my worst point at 25-26 years of age I was hovering between 260-270. Anyways I had enough and made changes to my lifestyle which helped me drop weight. In the first year I dropped to 220 lbs. The year after dropped another 10 lbs to 210, and this year dropped another 10 lbs to where I'm sitting at 200 lbs. I've had an easy time maintaining my weight once I get there, but have to sacrifice to get there. In my first year I did some weights in the gym. Last year and this year I've focused on running, biking, and martial arts. I now train Judo and JiuJitsu. I also do anaerobic workouts with a good friend of mine who is a trainer in the gym.

I eat fairly healthy. I eat a lot of whole foods, fruits and veggies. I eat a lot of healthy fats and I try to eat high fibre foods constantly. To my friends I eat extremely healthy, to you guys here my diet would be filled with good foods, but at the wrong ratios.

I am ready at this point to make what ever changes I need to drop this extra weight. I'm ready to do this as scientific as you body builders do. I would like to be faster, and more agile for martial arts. As well I would like to gain some lean muscle mass and strength so I plan on trying a few cycles of Anavar in the near future.

My main goal here is to drop BF while maintaining enough energy for my workouts. Please remember I do next to no lifting. Just a lot of cardio and anerobic workouts. Compare my workouts to that of a MMA guy.

I have been reading a little bit here and there in the diet forum and I am trying to piece together a diet that works for me.

Here is a list of foods I absolutely love and eat on the regular. You guys can tell me if I can fit these in my diet plan somewhere, or if I should outright avoid.

Olives
Avocado
hummus
Raw/Cooked Salmon Tuna and every other kind of sushi.
Hard boiled eggs
Fruit(pineapple and watermelon are my favorites). Apples I find great for a snack on the go.
Steamed Broccoli
Chicken
Flax, hemp, and chia seeds
quinoa
beans
nuts
nut butters
Sardines

Granola
Granola bars when on the run. Healthiest granola bars I can find.

I'm not a big milk drinker but I do love cheese and yogurt. I know i'll have to cut these out.
I also take a vitamin regiment. Daily I take
multi
vit c
vit d
cal mag
b complex
CLA-Conjugated Linoleic Acid(54 cal per day) or Fish oil

Sometimes when I train hard I like to bring Gatorade but I have no problem sticking to water.

I'm a very busy guy so I like foods that are easy to prepare. Maybe you can give me some tips on easy to prepare foods.

October was the month I was going to give Anavar a try. I am weary of any kind of steroids first off so I want to do them in the safest manner possible. October/November are going to be diet months. I'm ready to drop this extra weight for once and for all.

BMR

66 + (6.23 x 200lbs) + (12.7 * 70inches) - (6.76 x 29)
66 + 1246 + 889 - 196.04
2004.96 * 1.55 = 3107.688

My maintenance is 3107.688 which I think is way too high because I can tell you I don't eat that many calories and I'm not losing weight.

Proposed diet - I built this off the cutting diet in the sticky and reading a few other sample diets.

Meal 1: Protein-Carb
300 g Egg Whites 150 calories 30g Protein / 6g Carbs / 0g Fat
2/3 cup oatmeal 240 calories 8g Protein / 40g Carbs / 2g Fat
1/3 cup blueberries 28 calories 0g Protein / 7g Carbs / 0g Fat
Total = 418 calories 38g Protein / 53g Carbs / 2g Fat

Meal 2: Protein-Fat shake
Whey Protein 250 calories 48g Protein / 4g Carbs / 4g Fat
2 tbsp flax 90 calories 3g Protein / 4g Carbs / 6g Fat
Total = 340 calories 51g Protein / 8g Carbs / 10g Fat

Meal 3: Protein-Carb
200g Frozen mixed Veggies 140 calories 4g Protein / 28g Carbs / 0g Fat
1/2 Chicken Breast(110g) 202 calories 30g Protein / 0g Carbs / 8.2g Fat
Total = 342 calories 34g Protein / 28g Carbs / 8.2g Fat

Meal 4: Protein-Fat
Tuna 180 calories 30g Protein / 0g Carbs / 6g Fat
Olive oil Mayo 200 calories 0g Protein / 0g Carbs / 22g Fat
Total = 380 calories 30g Protein / 0g Carbs / 28g Fat

Meal 5: Protein-Carb
1/2 Chicken Breast(110g) 202 calories 30g Protein / 0g Carbs / 8.2g Fat
1/4 cup whole grain brown rice 160 calories 4g Protein / 35g Carbs / 1g Fat
280g Steamed Broccoli 80 calories 8.5g Protein / 14.9g Carbs / 0g fat
Total = 440 calories 42.5g Protein / 49.9g Carbs / 9.2g Fat

Workout

Meal 6: PWO Shake
Whey Protein 250 calories 48g Protein / 4g Carbs / 4g Fat
1 Tbsp Honey 60 calories 0g Protein / 17g Carbs / 0g Fat
1/3 cup Oats 120 calories 4g Protein / 40g Carbs / 1g Fat
Total = 430 calories 52g Protein / 61g Carbs / 5g Fat


Totals= 2350 Calories 247g Protein / 200g Carbs / 62.4g Fat

What kind of ratio should I be shooting for? Am I on the right track here? Are my carbs too high? What adjustments should I make?

What kind of calorie deficit should I be trying to aim for daily?

Please critique my diet and help me build a proper diet. I'm looking forward to working together with whoever is willing to help.

I read your story i really admire your commitment to lose the weight. Commitment is the best way to do any thing it also develop self confidence.

[SlimmerMe]

Dedication and slow wins the race......

[Bobby Budds]

Thanks Atwood and SlimmerMe. Yes dedication and slow wins the race. That is exactly what I tell friends when they ask me how to lose weight. Stay consistent!

Anyways I've been on this diet for 5 days now and I feel great. I'm going to tweak it further but I've already dropped about 4 lbs(I know mostly water weight). Now that my body has released all the extra water we'll see how well this diet works for me.

[gbrice75]

Sorry bro, planned to get into this one to try and help you out, but alas, the baby showed up 11 days early and i'm a bit preoccupied as i'm sure you can imagine!

I will try to stay on top and help out where I can.

[slimshady01]

Sorry bro, planned to get into this one to try and help you out, but alas, the baby showed up 11 days early and i'm a bit preoccupied as i'm sure you can imagine!

I will try to stay on top and help out where I can.

Congrats BRO that baby is BEAUTIFUL!!

[gbrice75]

Congrats BRO that baby is BEAUTIFUL!!

Thank you brother!!

[Bobby Budds]

Congrats on the baby. When you get a chance throw in your 2 cents. I will be updating this thread with my tweaked diet. I've improved a few aspects of it.

[Mr. Small]

Looks the business alright. I would tweak a couple of things......Omega 3 oil early meal and evening meal too. Meal 2......ditch the whey shake for a whole food protein, maybe cottage cheese 300g and spread the broccoli over maybe 3 meals. But the figures look good man, the bf should fall away.

Good luck.