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07-05-2012, 06:14 PM #1Associate Member
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- Apr 2012
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Can someone help me out with a sample diet?
I've always been able to get away with semi dirty bulks, but lately its catching up to me. Id like a clean bulk diet. I'm 28, 5'6 and 170lbs. Currently around 18% bodyfat id estimate. I have a pretty physical job from 5am to 10am, then lifting 4 to 5x per week, with 20 minutes of low intensity cardio after lifting. I need to put on some more muscle before I attempt a cut. I'm going to do a basic test cycle once I feel like my diet is back on track. Can someone put together a sample diet for me? Please revolve it around tuna, chicken, oatmeal, eggs. Those are my main items. Please keep in mind I can't cook! Thanks for the help!
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07-05-2012, 06:17 PM #2
welcome dude.
1. no one is gonna do ur diet for u.
2. at 18%bf u need to cut first before considering a cycle
3. read stickies:
a) dieting 101: cutting
b) tdee
c) how to bulk
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07-05-2012, 07:27 PM #3Associate Member
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Ok, now I'm even more confused. I've been looking at bulking to add muscle, I'm afraid I'll look like shit and be tiny if I cut. I'm terrified to lose any muscle at this point. Maybe I'm wrong on my bodyfat %, could be more like 15%? Not sure exactly. I can see top 2 abs, and one below it. Currently carrying a little fat around my mid section and in the chest area. Thats about it. So I should be cutting? I used the formulas in the cutting sticky, did the math (even though I suck at math) and came out with 2800 calories for maintenance with a moderate activity level. Does this sound like I'm in the ballpark at 5'6 and 170lbs? So shoot for 2000 calories?
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07-05-2012, 07:28 PM #4Associate Member
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One thing I'm also confused on are the good fats. Not sure I'm getting enough. Can you give some example foods of good fats that I need to be getting?
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07-06-2012, 06:11 AM #5
1. i suggest posting a pic to determine where ur at
2. if ur maintenance is 2800 then 2000 would be a good place to start for cutting
3. good fats: EVOO, nuts (walnuts, almonds, peanuts), avocado, natural peanut butter, fish oil, salmon. u should not need to supplement fats to a large extent. when i was cutting all my fat except for a little came from meats. i added 32g peanut butter before bed to finish it off. any of the above choices will be good
4. for a cycle u want to be 10% - 12% bf (max) IMO. this lessens the chance for negative sides and leaves u leaner when ur done cycling and have to increase cals thru pct not to mention u look better and u can focus more on putting on weight and worry less about getting fat..
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07-06-2012, 06:34 AM #6
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