Help me sort this diet out please

[bossman-69]

Age : 19 / d.o.b - 22/03/92 ( so nearly 20)
My weight : 81.4 kg
My height : 168cm
My body mass index is 28.8kg

Aims to get lean and ripped for July period (holiday)

At the moment this is my diet


Morning breakfast : 3 egg whites , plain bowlof oats and Greek yogurt

Lunch time : turkey on whole wheat bread maybe a little mustard

Dinner : grilled chocked with either plain rice or green salad



Thanks

[-KJ-]

Ok this tells us very little.
Firstly you are not eating enough at all.

So heres what I recommend:

Watch the vids in this link. Will teach you about nutrtion and show you how to build a diet.
http://forums.steroid.com/showthread...t#.TxW2MG_UOHc

Post up your diet in full. (Meal times, foods, macros etc)
Your current bf% would help too. If you dont know it guys on here can give a very good guesstimate.
Your current workout/cardio regime would help also.

Post this up and we all get back to ya bro

hope this helps

[bossman-69]

Ok thanks and no I can't seem to find a place to get my body fat % could you guys maybe help me out and give me a rough estimate thank you

[-KJ-]

No problem... Just do the work post up a diet and we will all critique it

[--->>405<<---]

dude whats ur deal? this is ur third thread in 4 days asking the same questions... in ur thread from 1/13/12 i told u to go to a website like www.fitday.com and figure up a diet and post it.. also u need to get ur bodyfat percentage so u know how many calories to eat.. why did u start a 3rd thread??

i think tbody guesstimated ur bf between 25-28%... so lets go with 26.5%...


81.4kg x .265(bf%) = 21.57
81.4 - 21.57 = 59.83(LBM)
370 + (59.83 x 21.6) = 1662(BMR)
1662 x 1.55(workout 3-5days/week) = 2576(TDEE)

now u need to tell us how many days/week u workout(lift weights) and how many days per week u do cardio(i suggest 5-6)

u left the last 2 threads hanging and so were starting this one again from the beginning.. lets keep this one going.. if u have more questions use THIS THREAD dont start another one asking the same questions again

[SlimmerMe]

^^ true. It will get confusing Boss. I hear your eagerness but try to keep to this thread PLEASE.

What are your specific goals in what kind of timeframe? this would help. thanks

[bossman-69]

Ok thankyu so well go with bf 26.5% . I've attempted to put together a diet I really have its the hardest thing ever lol, I would really appreciate help . And I will be going to the gym 4 days a week and doing cardio for 1 hour daily for 5 days a week .


I need to get into shape FOR July so techniqually I would like to see a huge result bu june time

I was thinking of using tri trenabol for 5 weeks stand alone then stacking it with test for on other 5 weeks then pct ? It's only a small course to help me gain the results I want but I don't want to go on a heavy course because I'm only 20 basically . I'm thinking of only using 1mil a week of both .

[--->>405<<---]

Ok thankyu so well go with bf 26.5% . I've attempted to put together a diet I really have its the hardest thing ever lol, I would really appreciate help . And I will be going to the gym 4 days a week and doing cardio for 1 hour daily for 5 days a week .


I need to get into shape FOR July so techniqually I would like to see a huge result bu june time

I was thinking of using tri trenabol for 5 weeks stand alone then stacking it with test for on other 5 weeks then pct ? It's only a small course to help me gain the results I want but I don't want to go on a heavy course because I'm only 20 basically . I'm thinking of only using 1mil a week of both .

THATS ABOUT THE WORST DECISION U CAN MAKE FOR MANY REASONS..UR AGE BEING ONE OF THEM AND UR BF% BEING THE OTHER

we'll help u get ur diet in check... ur bodyfat is gonna come off based on 3 things:1.DIET 2.CARDIO 3.WEIGHTLIFTING in that order of importance IMO... if ur seriously thinking about doing steroids u need to start a thread in the AAS Q & A Forum and post ur age and bodyfat and let those guys explain to u why its a bad idea...

[-KJ-]

^^^ defo not. you are too young and AAs is not the answer. a clean diet with cardio and some lifting would be best.

[bossman-69]

Ok thankyou guys ? What will it do if I was to take tren ? I thought tren is a cutting steroid? So wouldn't it help me lose my body fat as well as me doing heavy cardio and dieting ?? It could work? It's only a light amount and not long periods of time?

Anyways do you think I could rip up for July ? ..... Just naturally ???

[-KJ-]

Naturally i would say May if you stick to it though...

[bossman-69]

Ok you looked at my pictures ? Would I have a nice six pack and nice chest etc for May time well before July if I stick to strict diet and go to the gym 4 times a week do cardio 5 times a week ? Thankyou and 405 can you write me up a diet plan please knowing my rough body fat estimate and I will record my day by day, week by week , month by month , and post pictures every 2 months

[--->>405<<---]

this is my recommendation for u bossi would prefer to have an accurate bf%)
1850cals/day
270g Protein
100g Carbs
41g Fat

take ur protein and split it into 6 meals at 45g Protein/meal
take ur carbs and split into 3 meals at 33g/meal and have them in meal 1, pre w/o, and PWO.. yams,oats,brown rice,green veggies(broccoli,spinach,asparagus),2%cottage cheese before bed and thats it for ur carb choices for now

figure up a diet and post it along with the times u r eating and the times ur working out..i suggest u do ur cardio in the am before eating anything.. get some bcaas and take 10g pre cardio... eat meal 1 rite after u finish...

lean protein choices could be:boneless chk breast,lean ground beef,canned tuna,egg whites,tilapia,

carb choices:yams,oats(not instant or flavored),brown rice,green veggies,2%(or lower)cottage cheese(before bed)

every 14 days u need to do a high carb day(200g carbs)

[-KJ-]

No-one is going to write u up a plan... you have to do that yourself!

We will assist u and critique it also

Watch the videos that i gave in the link. only takes 1 hour.

find out your TDEE or use bases guide as a reference and start from there
http://forums.steroid.com/showthread...=#.TxXKIW_UOHc

to help
1) carbs should be consumed meal 1, pre and post workout
2) protein in every meal. 1.5-2g per pound

theres a start its not so hard once u start.

[--->>405<<---]

Ok you looked at my pictures ? Would I have a nice six pack and nice chest etc for May time well before July if I stick to strict diet and go to the gym 4 times a week do cardio 5 times a week ? Thankyou and 405 can you write me up a diet plan please knowing my rough body fat estimate and I will record my day by day, week by week , month by month , and post pictures every 2 months

if u do the work to write up a diet and we get it straitened out and u stick to it and ur lifting and cardio u have 5 months until july.. i think u will be very happy with ur progress by then...ive been eating a similar diet to the one i suggested u do and ive lost 23lbs (all of it fat) and look 1000% better than i did when i started.. when i started there was no way in heck ud get me to go to the beach and take my shirt off.. now i would be more than happy to... hope this answers ur question.. NOW COME UP WITH A DIET!

[bossman-69]

this is my recommendation for u bossi would prefer to have an accurate bf%)
1850cals/day
270g Protein
100g Carbs
41g Fat

take ur protein and split it into 6 meals at 45g Protein/meal
take ur carbs and split into 3 meals at 33g/meal and have them in meal 1, pre w/o, and PWO.. yams,oats,brown rice,green veggies(broccoli,spinach,asparagus),2%cottage cheese before bed and thats it for ur carb choices for now

figure up a diet and post it along with the times u r eating and the times ur working out..i suggest u do ur cardio in the am before eating anything.. get some bcaas and take 10g pre cardio... eat meal 1 rite after u finish...

lean protein choices could be:boneless chk breast,lean ground beef,canned tuna,egg whites,tilapia,

carb choices:yams,oats(not instant or flavored),brown rice,green veggies,2%(or lower)cottage cheese(before bed)

every 14 days u need to do a high carb day(200g carbs)

3 meals ? I thought 6 meals was best for cutting ? And what does pwo stand for? And you said take some bcaas and take 10g per cardio ? Explain more thoroughly please

[tall76]

Bossman- stay natural u will have much better results- I am. Listen to these guys 405 and KJ they know what they are taking about. Follow the outline they gave- here are some good clean food choices to use.
Proteins- egg whites, ground turkey, ground chicken, chicken breast, white fish, protein powder, plain Greek yogurt, cottage cheese
Carbs- plain oat meal, sweet potato, brown rice
Then add veggies in to keep u going- broccoli, asparagus, salads ect.

Eat only these foods in the quantity u were told and u will lose bodyfat
PWO is post workout and 3 meals he was talking about having carbs with- 6 meals total

[--->>405<<---]

1.split ur 270g protein between the 6 meals ur gonna eat everyday...thats 45g protein per meal

2.split ur carbs between 3 meals(meal 1, pre workout meal, post workout meal) ur getting 100g carbs per day .. 100 divided by 3 equals 33g per meal

3.PWO = post workout (immediately after ur workout)

4.10g BCAAs(Branch Chain Amino Acids) PRE cardio(as in right before u start)

[SlimmerMe]

Okay: Bossman

In your profile it says you are 18
and this is not funny and can actually get you banned by telling members you are 20.

And another thing: you have TONS of hormones now. You do not want to mess with your endocrine system by taking any steroids. You can mess yourself up and end up on TRT prematurely forever. This is the truth. If you had any idea how many guys come here begging for help after taking steroids too early you would be surprised. They wish they had not. There are many things that can happen to you. And some are not fun at all.

Please try to take your edge while ya got it. You have a tremendous advantage. Food is your best chemical and the secret to all of this. And building a natural foundation is the ultimate key to all of this that many guys just never tell ya. 'tis true.

Please listen up and get a program together for review. You are lucky you have some guys here to help you. They will get you to where you want to go.

[bossman-69]

Okay: Bossman

In your profile it says you are 18
and this is not funny and can actually get you banned by telling members you are 20.

And another thing: you have TONS of hormones now. You do not want to mess with your endocrine system by taking any steroids. You can mess yourself up and end up on TRT prematurely forever. This is the truth. If you had any idea how many guys come here begging for help after taking steroids too early you would be surprised. They wish they had not. There are many things that can happen to you. And some are not fun at all.

Please try to take your edge while ya got it. You have a tremendous advantage. Food is your best chemical and the secret to all of this. And building a natural foundation is the ultimate key to all of this that many guys just never tell ya. 'tis true.

Please listen up and get a program together for review. You are lucky you have some guys here to help you. They will get you to where you want to go.

I have not lied about my age once . I am 19 years old was born on 22 march 1992 which makes me 19 now 20 in 2 months ....

[--->>405<<---]

still waiting for that diet...

[SlimmerMe]

I have not lied about my age once . I am 19 years old was born on 22 march 1992 which makes me 19 now 20 in 2 months ....

Then you need to change your profile because Staff does does not tolerate it and I have seen members get banned over this as it is something which really irks them. I used to be on Staff and know this for a fact. Not just sayin' it for the heck of it. Simply giving you a head's up.

Now back to business......and good luck.

[bossman-69]

still waiting for that diet...

Sorry I will have it uploaded by Sunday and I went to the gym and used the official macheine so I have a more accurate status

Weight : 81.4kg
Height : 5' 6.5 1.69cm
Bmi : 28.5

Body fat : 17.6%
Body fat mass : 14.3kg




Thankyou so you may need to redo the diet total calories ,carbs etc many thanks

[--->>405<<---]

Bf wt in kg = (total wt in kg) x (bf%)

LBM = (total wt in kg) - (bf wt in kg)

BMR = (21.6 x LBM in kg) + 370

TDEE = BMR x 1.55(if u work out 5days/week)

Now u can re-do it

[bossman-69]

I don't understand haha

1850cals/day
270g Protein
100g Carbs
41g Fat

What would that change to

[--->>405<<---]

Ok man ill hold ur hand this far but ur gonna have to do the work on posting ur diet...

81.4 x .176(bf%) = 14.32(bf kg)
81.4 - 14.32 = 67.08(LBM)
(67.08 x 21.6) + 370 = 1818(BMR)
1818 x 1.55 = 2817(TDEE)

deficit of 800(good start IMO) = 2000cals/day

40/40/20 p/c/f = 200/200/44 grams/day

Id do 300P/100C/44F

Protein:60g/meal for 6 meals
Carbs:33g/meal: meal1,preworkout,postworkout

Now come up with a diet hitting these macros..