Fat guy on a cut, come give me some advice

[Budly69]

Sup dudes, I started a new cut a couple weeks ago with the following diet, would anybody care to rate/critique it for me?

All values are in the calories/grams protein/grams carb/grams fat format

Breakfast
1/2lb grilled bottom round steak-400/64/0/2.3
1 slice wheat bread-80/2.3/15.2/1
Meal value-480/66.3/15.2/3.3

Meal 2
1/2lb bone/skinless chicken breast-220/46/0/5
1 slice wheat bread-80/2.3/15.2/1
Meal value-300/48.3/15.2/6

Snack
1 medium apple-100/0/25/0

Meal 3
1/2lb bottom round steak-400/64/0/2.3
1 slice wheat bread-80/2.3/15.2/1
Meal value-480/66.3/15.2/3.3

Pre-workout meal
1 cup steel oats-600/4/108/2.5

Post-workout meal
20 oz powerade-200/0/48/0
1 oz beef jerky-116/9.4/3.1/7.3
Meal value-316/9.4/51.1/7.3

Last meal of the day
1/2lb bone/skinless chicken breast-220/46/0/2.3
1 slice wheat bread-80/2.3/15.2/1
Meal value-300/48.3/15.2/3.3

Totals-2576/242.6/244.9/25.7

I know my protein gram calculations don't quite match the calorie value for the brs, I figure I'm most likely getting closer to 260 grams/day. I also know the routine seems redundant but I actually am having no issues with the food I'm eating and I switch things up a little on Sunday just for sanity's sake. As far as supplements go I only take a multi in the morning and fish oil 3x a day.

A little background on myself-I'm 6'7 290 at 24% bf (measured in a bod pod this morning). I have a decent amount of muscle as I am only 2 years removed of being a college football player and have been lifting heavy consistently for 9 years(I'm 26).

I originally came to this site looking for advice on juice and found myself deciding to clean up my diet first and use the bountiful wisdom that some people here have. I'm a kinesiology major so I like to think I have more general knowledge than most but I am far from well versed compared to some of the people I follow on this site. I'm still kicking around the idea of cycling some var (and all that entails) even though most people on this site feel I'm too fat to do so.

Please comment, I welcome any and all, no matter how harsh some may be. Keep in mind that I run a community fitness center and own a grocery store so I can be as flexible as I need to be. Please also keep in mind that I have no aspirations be a body builder, I want to lose weight and keep the muscle I have for now, once I get to the weight I want to be(240-250) I will reset my goals accordingly.

Thanks

[SlimmerMe]

Welcome

IMO? for starters I would try to leave out 4 slices of bread unless Ezekiel which is a better choice for now while trying to shed BF and less of of the bread regardless

[Back In Black]

Can you list the times of day you normally eat each meal. Could you increase the amount of meals to 7? And the time of your workout?

Also what is your training strategy, any cardio? If so, what type and when?

I believe your cals are probably way too low but how have the first 2 weeks on this diet been?

Fat is definitely too low.

No veggies at all?

And at 240lbs, if we can get you down to 10-12%, now that will be pretty amazing!

[Budly69]

Can you list the times of day you normally eat each meal. Could you increase the amount of meals to 7? And the time of your workout?

Also what is your training strategy, any cardio? If so, what type and when?

I believe your cals are probably way too low but how have the first 2 weeks on this diet been?

Fat is definitely too low.

No veggies at all?

And at 240lbs, if we can get you down to 10-12%, now that will be pretty amazing!

Meal one I eat at 9am (I get up at 8). Meal two is at 11, snack at 1, meal 3 at 3, meal 4(pre-workout) at 5:30, meal 5(post) is at aprox 8, and meal 6 is at 9.

I don't see why I would need to go to 7 meals a day, I eat 7 times a day already if you include the snack. My workout goes from 6 to aprox 7:45pm. I do HIIT which damn sure kicks my arse, and I do it 5 days a week along with 30 mins on the bike at the end of every workout.

I know my cals are pry too low but the diet has been going great. My first cut was strictly a cal deficit diet which resulted in me losing a lot of weight but overall my diet sucked. I just made sure I stayed under 2000 cals a day and did a lot of cardio. I lost about 50 lbs that way but I wasn't as healthy as I should have been so after a bunch of research my current diet is what I decided to go with. I have plenty of energy and am never very hungry.

As soon as I posted this diet on here I thought the fats were too low as well so I think I'm going to eliminate the bread completely and replace it with a slice of cheese when I eat the grilled chicken breast but not when I eat the steak. I figure it would cut a few calories and it would be a good source of fat grams. Not a big veggie fan except for corn and potatoes and I have more or less given those up completely. I'm thinking I may throw in some sliced jalapeños with the chicken as well just because I like them and they are low cal.

And yeah my goal is 240@10% but that is along way off so as of right now I have my eyes set on 270. What are your thoughts on running some var? Not blowing my own horn but I have good quality workouts and a better diet than most, I really don't see what it would hurt.

Keep em coming folks, I'm really liking the responses.

Edit:what do you mean by Ezekiel? Please excuse my ignorance.

[Back In Black]

Meal one I eat at 9am (I get up at 8) Why wait an hour?. Meal two is at 11, snack at 1, meal 3 at 3, meal 4(pre-workout) at 5:30, meal 5(post) is at aprox 8, and meal 6 is at 9.

I don't see why I would need to go to 7 meals a day, I eat 7 times a day already if you include the snackAn apple isn't a meal in my book. My workout goes from 6 to aprox 7:45pm. I do HIIT which damn sure kicks my arse, and I do it 5 days a week along with 30 mins on the bike at the end of every workout. Noted. Good.

I know my cals are pry too low but the diet has been going great. My first cut was strictly a cal deficit diet which resulted in me losing a lot of weight but overall my diet sucked. I just made sure I stayed under 2000 cals a day and did a lot of cardio. I lost about 50 lbs that way but I wasn't as healthy as I should have been so after a bunch of research my current diet is what I decided to go with. I have plenty of energy and am never very hungry. That's a good sign esp as your fats are too low. But you eat every 2 hours or so.

As soon as I posted this diet on here I thought the fats were too low as well so I think I'm going to eliminate the bread completely and replace it with a slice of cheese We are looking for healthy fats here, not cheese. when I eat the grilled chicken breast but not when I eat the steak. I figure it would cut a few calories and it would be a good source of fat grams. Not a big veggie fan except for corn and potatoes and I have more or less given those up completely. I'm thinking I may throw in some sliced jalapeños with the chicken as well just because I like them and they are low cal.

And yeah my goal is 240@10% but that is along way off so as of right now I have my eyes set on 270. What are your thoughts on running some var? Not blowing my own horn but I have good quality workouts and a better diet than most, I really don't see what it would hurt. If I were you, I'd steer clear form anything til you are 15% or below. And even then, there are better compounds for fat loss

Keep em coming folks, I'm really liking the responses.

Edit:what do you mean by Ezekiel? Please excuse my ignorance.

So, I would suggest that you keep pro and carbs as they are and up the fats to 60-70g. You can handle the extra cals. Personally I would prefer you be over 3000 cals daily but the extra fat should take you to about 2700.

Your pre and post workout meals need protein.

How about
Meal 1 8.30 60c/50p/10f
Meal 2 11.00 As meal 1
Meal 3 14.00 As meal 1
Pre WO 16.00 20c/20p/5f
Post WO 20.00 40c/40p/5f
Meal 6 21.00 0c/40p/20f

Then it's all about your choice of foods. Lose the bread and sub with sweet pot, basmati or brown rice or oats. Add some EVOO and fish oils as a fat source. Maybe add some berries at breakfast and try and find it in your heart to add some fibrous green veggies in at least 2 of your meals.

Rework the diet using the above macro's and let's see what you come up with.

[Budly69]

I already take fish oil 3x daily. I wake up at 8 and by the time I go through my routine and cook breakfast it ends up being 9, that said, the first thing do when I wake up is take multi/fish oil with a 20 oz glass of water. Do green beans count as fibrous veggies? If so I can throw them in on my last 2 meals. To get more protein my workout would a shake or creatine tablet suffice? So i lose the bread, can I replace it with more steel cut oats? Seems logical to me.

More about gear-the reason I settled on var is because it seems to have the least amount of side effects which I like and won't stop my test production which hinges on being the same thing I guess. What happens if I run a cycle as I am? Nobody seems to have any answer for why I shouldn't other than "too fat". I have no problem accepting that my bf is too high or that I shouldn't run gear but I would at least like to know why/what would happen if I did.

Edit:lol'd hard for some reason@you telling me not to eat cheese. Keep em coming!

[SlimmerMe]

I already take fish oil 3x daily. I wake up at 8 and by the time I go through my routine and cook breakfast it ends up being 9, that said, the first thing do when I wake up is take multi/fish oil with a 20 oz glass of water. Do green beans count as fibrous veggies? If so I can throw them in on my last 2 meals. To get more protein my workout would a shake or creatine tablet suffice? So i lose the bread, can I replace it with more steel cut oats? Seems logical to me.

More about gear-the reason I settled on var is because it seems to have the least amount of side effects which I like and won't stop my test production which hinges on being the same thing I guess. What happens if I run a cycle as I am? Nobody seems to have any answer for why I shouldn't other than "too fat". I have no problem accepting that my bf is too high or that I shouldn't run gear but I would at least like to know why/what would happen if I did.

Edit:lol'd hard for some reason@you telling me not to eat cheese. Keep em coming!

If you have a high BF then you have a HUGE risk of gyno which is not good. Plus you could just simply bloat up all over by gaining more and more weight which defeats the whole purpose. AAS is for when you already have your BF down real low so the sides are not as prevalent. Therefore it is best to take AAS when your body is at a stage where you want to take it to another level after your eating and training are really dialed in. And many people do not realize this and instead pursue AAS and find out the hard way.

ps: Ezekiel is a type of bread which seems to be the best choice and is found in the freezer in the grocery store. But not 4 slices a day for cutting. All of this comes down to how strict and fast you want to do this. What is your time frame and your specific goal. This helps a lot to know this for you and the members.

[Budly69]

If you have a high BF then you have a HUGE risk of gyno which is not good. Plus you could just simply bloat up all over by gaining more and more weight which defeats the whole purpose. AAS is for when you already have your BF down real low so the sides are not as prevalent. Therefore it is best to take AAS when your body is at a stage where you want to take it to another level after your eating and training are really dialed in. And many people do not realize this and instead pursue AAS and find out the hard way.

ps: Ezekiel is a type of bread which seems to be the best choice and is found in the freezer in the grocery store. But not 4 slices a day for cutting. All of this comes down to how strict and fast you want to do this. What is your time frame and your specific goal. This helps a lot to know this for you and the members.

I'm not arguing with what you said about AAS, it makes sense but isn't anavar one of the mildest? All my research makes it seem that when complimented with nolva/Clomid it's more or less as safe as they get. Would I bloat up and gain weight back from such a mild drug? Serious questions.

Anyway, I figure I should be able to lose 2 lbs a week pretty easily. I am lowballing it that way if I lose more I will be happy rather than upset if I se my goals too high and miss one. That said, if I lose 2 lbs a week I should be able to drop 26 lbs between now and the new year which would put me at the 260ish mark with a measly 15 or so lbs to go. The measly 15 should come off relatively easy considering I will be lean enough (I hope) to cycle by then. Am I so what close to the mark?

[SlimmerMe]

^^^ have you asked this re: your cycle plan in the Q&A forum to get input as far as your specific BF? and if so, what was the consensus? curious....

[Budly69]

I asked in another guys thread. Dude pretty much just told me that since I'm overweight I would not benefit much from it, I then asked about any possible cycles I could do and haven't gotten an answer... This was two days ago.

[SlimmerMe]

I asked in another guys thread. Dude pretty much just told me that since I'm overweight I would not benefit much from it, I then asked about any possible cycles I could do and haven't gotten an answer... This was two days ago.

You might want to start a thread in the anabolic Q&A forum to hear what the members say specifically for you re: BF and anavar in order to get a lot of personal input based on what you want to do. Asking in someone's else's thread will not focus on your situation very much. Meantime, as SteM suggested you steer clear away from AAS as well as myself agreeing with him, you might want to hear from others too. That is what the forum is all about. Many opinions.

[busybody]

ok....as mentioned by everyone else, this is IMO... this is what I got....
ok. I know you've probably been told this by others, I don't know, but you gotta get used to using supplemental protein. Stuff is the greatest gift
to lifters ever. You will get tired of eating meat all the time. It will happen. and with the options of whey or casein and all the others, you can taylor
a diet so nice with it.... and like stem said, post workout (the following 1.5 hours after I believe, with the most vital right after the workout) you gotta
have some quick protein. Whey is a great quick way to get quality protein into the bloodstream and stop the catabolic processes. and honestly,
when you have a protein shake, it kinda fills you, and helps stave off the hunger.

2. stem is right....where's the roughage?? an apple and what else you're eating puts you at like 8 grams of fiber per day....that's crappy.
if you're eating a 2500 cal diet, you should be near 35 grams a day. and if you don't eat a lot of roughage anyway (and believe me, I am swallowing hard when
I tell you that I hate eating lettuce and oats and bran and stuff myself, but I've learned....), you gotta start. you will feel so much better.
you're body will work so much better, digest better, and help to stave off all the gas that will come with a high protein diet. I hate it too, but you
gotta put down that stuff. my advice....get used to eating a big bowl of total or something like it if you're not a veggie fan. or even two a day.
get it somehow....

3. I think you made a comment about getting more protein in your diet with a protein supp or creatine tablet? creatine will add no protein, and if
not loaded and used right, won't really do anything. refer back to the supp protein comment earlier....get used to it brother...the stuff is great.
and once you use it, you'll wonder what you did prior.

4. Your fat is definitely low, that's for sure. gotta bring that up. but i'm gonna actually offer a little different viewpoint than stem.
you're eating 2500 cals....he says its low. I say what I've always said....feel it out. if it works at 2500 and you feel great, then go down
to 2200. I always judge by workouts. you'll know right away by your workouts if you need more cals. you'll be flat and the reps won't go
up (or the weight). If you are losing weight, gaining strength, and doing fine with 1500 cals, then do it. I never say go with a certain
calorie range. go with what feels right. by far your best judge. and I'm sure I'll get grief for this, but at your age, you gotta learn your
body and what it likes/dislikes. it'll help ya down the road. and plus, you're closing in on 30...that'll change stuff.

5. lastly....you put that you do HIIT 5 days a week? holy poop. I do a somewhat HIT training style myself (I take 1 minute breaks in between
my sets for the entire workout, and I'm pouring sweat and exhausted at the end) and there is NO way I could do that 5 times a week.
maybe bring the lifting days back a little? I understand that with HIT that if done properly, you can do it more often (because the volume and
damage isn't there like multiple set lifting), but still, that's prob a bit much. and if you're gonna start a diet too, man....you're gonna burn out.
Me personally, I'd bring that down some. give your body somewhat of a break. I'll let some others chime in on this too, but me personally....
nah. if you have a need to do something, do some cardio or something.

and I have no reference for the var, in case you felt like asking. never ran anything... a good diet is always the answer (and you'll feel
so much better)

If anybody wants to put their 2 on what I got too, plz do. just my thoughts....

[Back In Black]

ok....as mentioned by everyone else, this is IMO... this is what I got....
ok. I know you've probably been told this by others, I don't know, but you gotta get used to using supplemental protein. Stuff is the greatest gift
to lifters ever. You will get tired of eating meat all the time. It will happen. and with the options of whey or casein and all the others, you can taylor
a diet so nice with it.... and like stem said, post workout (the following 1.5 hours after I believe, with the most vital right after the workout) you gotta
have some quick protein. Whey is a great quick way to get quality protein into the bloodstream and stop the catabolic processes. and honestly,
when you have a protein shake, it kinda fills you, and helps stave off the hunger.

2. stem is right....where's the roughage?? an apple and what else you're eating puts you at like 8 grams of fiber per day....that's crappy.
if you're eating a 2500 cal diet, you should be near 35 grams a day. and if you don't eat a lot of roughage anyway (and believe me, I am swallowing hard when
I tell you that I hate eating lettuce and oats and bran and stuff myself, but I've learned....), you gotta start. you will feel so much better.
you're body will work so much better, digest better, and help to stave off all the gas that will come with a high protein diet. I hate it too, but you
gotta put down that stuff. my advice....get used to eating a big bowl of total or something like it if you're not a veggie fan. or even two a day.
get it somehow....

3. I think you made a comment about getting more protein in your diet with a protein supp or creatine tablet? creatine will add no protein, and if
not loaded and used right, won't really do anything. refer back to the supp protein comment earlier....get used to it brother...the stuff is great.
and once you use it, you'll wonder what you did prior.

4. Your fat is definitely low, that's for sure. gotta bring that up. but i'm gonna actually offer a little different viewpoint than stem.
you're eating 2500 cals....he says its low. I say what I've always said....feel it out. if it works at 2500 and you feel great, then go down
to 2200. I always judge by workouts. you'll know right away by your workouts if you need more cals. you'll be flat and the reps won't go
up (or the weight). If you are losing weight, gaining strength, and doing fine with 1500 cals, then do it. I never say go with a certain
calorie range. go with what feels right. by far your best judge. and I'm sure I'll get grief for this, but at your age, you gotta learn your
body and what it likes/dislikes. it'll help ya down the road. and plus, you're closing in on 30...that'll change stuff.
I agree to a point. If you are progressing you are doing something right. But the calculations are based around trying to maintain LBM as much as possible. If you are not taking in enough of the right calories to maintain it, you won't keep it. You will definitely lose 'weight' though.

5. lastly....you put that you do HIIT 5 days a week? holy poop. I do a somewhat HIT training style myself (I take 1 minute breaks in between
my sets for the entire workout, and I'm pouring sweat and exhausted at the end) and there is NO way I could do that 5 times a week.
maybe bring the lifting days back a little? I understand that with HIT that if done properly, you can do it more often (because the volume and
damage isn't there like multiple set lifting), but still, that's prob a bit much. and if you're gonna start a diet too, man....you're gonna burn out.
Me personally, I'd bring that down some. give your body somewhat of a break. I'll let some others chime in on this too, but me personally....
nah. if you have a need to do something, do some cardio or something.

Agreed. True HIIT will wipe you out. If you can do more than 30 mins including warm up I would argue you aren't working hard enough. Or you are super fit. I never do HIIT cardio the day before, the day of, or the day after legs. ANd I wouldn't want to do it more than 2 days in a row!

and I have no reference for the var, in case you felt like asking. never ran anything... a good diet is always the answer (and you'll feel
so much better)

If anybody wants to put their 2 on what I got too, plz do. just my thoughts....

As for the var, that's your choice. It's a compound with slight sides but these would be exacerbated by your higher bf levels. It also CAN affect your HPTA. Why don't you wait until you get a sticking point in your fat loss and then revisit what may help you break that plateau, whether it be var, ECA, clen or something else.

Get your diet redrawn because there's no point considering any 'aides' until that is sorted.

[Budly69]

Ok dudes I've redrawn my diet the best I could based on what I've been told.

Meal 1 9am
1/2lb grilled BRS-400/64/0/2.3
1 slice wheat bread-80/2.3/15.2/1
Meal value-480/66.3/15.2/3.3

Meal 2 11am
1/2lb grilled CB-220/46/0/5

Snack 1pm
Apple-100/0/25/0

Meal 3 3pm
1/2lb BRS fried in olive oil-520/64/0/16.3

Meal 4 5:30pm pre-workout meal
Steel cut oats-300/2/54/1.2

Meal 5 7:30 post-workout meal
1 shake-750/50/124/6

Meal 6 9pm
1/2 grilled CB-220/46/0/2.3

Daily total-2470/274.3/218/33.8

Am I getting closer to a good diet?

In regards to my workouts-I do HIIT mon/wed/fri and just do 45 mins of straight bike cardio on tues/thurs/sat. Thus far I don't feel as if it's too much for me to handle. I mean yeah it kicks my arse and I'm pretty sore on off days but it's not debilitating in anyway.

[Back In Black]

It's nothing like what I suggested in post 5. Your carbs are too high and fats too low still.

An apple on it's own is no good to you and you have absolutely no vegetables at all.

No offence, but your revised diet is as effective as your original one. Re-read the thread and address the issues and try again.

[Budly69]

It's nothing like what I suggested in post 5. Your carbs are too high and fats too low still.

An apple on it's own is no good to you and you have absolutely no vegetables at all.

No offence, but your revised diet is as effective as your original one. Re-read the thread and address the issues and try again.

You have 240 grams of carbs in post 5, I now have 218 in my diet and you say my carbs are still too high? I'm confused as to what you are getting at. I'm getting 34 grams of fat from food intake, and taking fish oil 3x a day and my fats are still too low? With the apple, oats, and shake plus fiber booster I'm at or near 35 grams of fiber a day, that being said do I still need roughage even though my fiber needs are met?

[Back In Black]

Apologies, I meant your PWO carbs are too high. Split your carbs as I suggested in post 5. So, how many grams of fish oil are you taking? Without that ifigure I have no way of knowing where you fat totals are. As for fibre, there is more to veggies than that. You will be missing out on vitamins, minerals and all the phyto nutrients that come with them.

[Budly69]

I get 6 grams of fat from the fish oil... I had it in my head that I was getting more than that for some reason. What veggies do you recommend? I can manage to choke some down if need be.