starting today for first time, diet question?

[stb103]

i have a little fat left onbelly and start a cycle today, as for diet this is what i think after reading on here....6 meals a deal every 2 hours apart, 2 grams of protein per pound, low carbs, high calories....any calorie count i should follow?

[stb103]

going shopping tonight for mass amounts of groceries! i plan on being dedicated to the diet and cardio as well as my workout routine.

[Back In Black]

What are your stats?

[stb103]

im 33 5,7 183 lbs. ive naturally droped from 225 lbs, now will start my course. not sure body fat% heres a pic thanks for your time. i currently eat 4 eggs over easy with 4 pieces of wheat toast in am. a salad or wrap around 4pm. and once in a great while chicken breast and brown rice for dinner if i eat. when i eat it packs on really fast. i know now im starting a cycle i need to eat more, thats where you knowledgeable gentleman come in...cant lose my pouch! i take ultra man vitamins 2 times a day a 30g protein shake 1 hour before workout 230 pm. and glutamine pills after to heal.

[Back In Black]

Wow, that's a pretty awful diet. You really should have all that sorted before you even start considering cycling. Did you start yet?

Post up your planned diet for your cycle.

[stb103]

no didnt start yet, been reading alot of recioes in nutrition section, copying those to make a healthy cookbook. i need help with my diet i know, just trying to learn and get advice.

[NOSUPERMODEL]

I would guess that if that is all you are eating you have put your body into starvation mode right now and that is why you cannot lose the last bit. Hell my wife is 110lbs and eats more than that in a day.

[Back In Black]

Honestly? Your pic is poor quality but I'd say you were too high a bf% to cycle.

Also if you can 'pack it on' when you do eat then why not just switch to a good diet and 'pack it on' regardless?

[stb103]

how do i figure out bf %. my legs are solid, my arms are pretty solid shoulders and back as well , just a small belly....heres a better pic

[NOSUPERMODEL]

Go to the gym and get caliper testing done. A trainer at the gym should be able to do it.

And if you are looking for people here to just give you a diet and say eat this....Its not going to happen. Believe me a lot of people have tried including myself Plus you will get more out of it if you put the work in to figure it our yourself. You will get all the help you need after you post what you think is a good diet for your goals. Be sure and include all the calories and macros. Then people will start giving you advice on what to change.

[Back In Black]

how do i figure out bf %. my legs are solid, my arms are pretty solid shoulders and back as well , just a small belly....heres a better pic

Pic is really small and a little blurry but I would guesstimate 16-18%. I would suggest that you hit a cutting diet for 8 weeks or try and try and get that down before you start your cycle. Trying to cut fat and gain muscle will leave you with poor results, one way or another.

Check out the cutting 101 sticky and look at some of the cutting threads. Post a diet and we'll critique.

[stb103]

i plan on going shopping and trying the recipes on here. yester day i ate 5 eggs over easy 2 pieces of wheat toast for breakfast, a few hours later 2 cans of tuna mixed with salsa and onion and garlic powder, then for dinner 1 1/2 chicken breast cooked in salsa, onion, a few chili beans, and served with brown rice. then for my last meal venision with green peppers. oh yeah and a 60 mg protein shake after workout at 5pm and a 30 mg protein shake in am 2 hours before eggs,

[Back In Black]

i plan on going shopping and trying the recipes on here. yester day i ate 5 eggs over easy 2 pieces of wheat toast for breakfast, a few hours later 2 cans of tuna mixed with salsa and onion and garlic powder, then for dinner 1 1/2 chicken breast cooked in salsa, onion, a few chili beans, and served with brown rice. then for my last meal venision with green peppers. oh yeah and a 60 mg protein shake after workout at 5pm and a 30 mg protein shake in am 2 hours before eggs,

What were the macro's for each meal?

5 whole eggs?

[stb103]

yes 5 whole eggs, i have to learn about macros i will try and do that now. im really not sure.

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

183lbs 18%bf
183 x .18 = 32.94 (lbs fat)
183 - 32.94 = 150.06 (lbs LBM)
150.06 x .4536 = 68.07 (kg LBM)
(68.07 x 21.6) + 370 = 1840 (BMR)
1840 x 1.55(5days/week workout) = 2852 (TDEE)

if i were u id run 2000cals/day = 852 cal deficit

40/40/20 split puts ur macros at:
200g pro
200g carbs
44g fat

i prefer low carb myself .. which for u id suggest:
300g pro
100g carbs
44g fat

split ur protein into 6 meals at 50g pro per meal
split ur carbs into preworkout, postworkout at 50g per meal..

u can include green veggies in all other meals.. ( i used to add in my veggies and include them in the 100g carbs but have recently thought about the prospect of not doing so) .. i would like to have some input from other smarter guys as to if this is the right move or not... my thoughts are that green veggies i wouldnt think would change the effectiveness of ur diet ..if u included veggies into ur carb count it would subtract from total starchy carbs but i think 100g of them would be ok?? with veggies in addition to these..

SteM, GB what do yall think?? keep in mind im not saying for sure i think this is ok but its a thought i had and would like some insight from yall??

CARB CHOICES: sweet potatoes, oats, brown rice, (certain beans are ok as well but i havent experimented with them personally..i go with what i KNOW works) as well as veggies (broccoli, spinach, asparagus)

get an account online where u can keep track of ur food.. i use fitday.com and its been all i needed.. if u dont have one in mind i suggest checking it out..

if the veggies being in addition to starchy carbs turns out to be a bad idea then u would want to factor in all veggies and starchy carbs into the 100g..

[NOSUPERMODEL]

183lbs 18%bf
183 x .18 = 32.94 (lbs fat)
183 - 32.94 = 150.06 (lbs LBM)
150.06 x .4536 = 68.07 (kg LBM)
(68.07 x 21.6) + 370 = 1840 (BMR)
1840 x 1.55(5days/week workout) = 2852 (TDEE)

if i were u id run 2000cals/day = 852 cal deficit

40/40/20 split puts ur macros at:
200g pro
200g carbs
44g fat

i prefer low carb myself .. which for u id suggest:
300g pro
100g carbs
44g fat

split ur protein into 6 meals at 50g pro per meal
split ur carbs into preworkout, postworkout at 50g per meal..

u can include green veggies in all other meals.. ( i used to add in my veggies and include them in the 100g carbs but have recently thought about the prospect of not doing so) .. i would like to have some input from other smarter guys as to if this is the right move or not... my thoughts are that green veggies i wouldnt think would change the effectiveness of ur diet ..if u included veggies into ur carb count it would subtract from total starchy carbs but i think 100g of them would be ok?? with veggies in addition to these..

SteM, GB what do yall think?? keep in mind im not saying for sure i think this is ok but its a thought i had and would like some insight from yall??

CARB CHOICES: sweet potatoes, oats, brown rice, (certain beans are ok as well but i havent experimented with them personally..i go with what i KNOW works) as well as veggies (broccoli, spinach, asparagus)

get an account online where u can keep track of ur food.. i use fitday.com and its been all i needed.. if u dont have one in mind i suggest checking it out..

if the veggies being in addition to starchy carbs turns out to be a bad idea then u would want to factor in all veggies and starchy carbs into the 100g..

I usually have carbs like brown rice, oats, veggies all the way up before workout and then oats with my workout shake and then only green veggies after my workout. But I workout after work late in the afternoon. Just make sure any late carbs are only vegetable. At least that is what has worked for me so far. But there is always room for change if things quit working.

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

yeh u want to include carbs PWO whether its in the am or pm.. im suggesting u limit ur carb intake to 100g.. and make up the bulk of ur daily cals with protein..

[stb103]

thank you for sending me in the right direction....your input is greatly appreciated. i lost 45 lbs the wrong way by starvation....which i just learned. but now have a game plan. its great you experienced guys take time out of your day to help strangers....very admirable

[stb103]

pre workout today i had 1/2 cup oats, 30g of protein powder, blue berrys, and a little no suger syrup and a can of tuna mixed with 2 tablespoons of cottage cheese and salsa......is this ok? and after workout a protein shake 30g, now im cooking chicken breast and salsa with brown rice....sound ok/

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

I suggest u post a complete diet hitting either macros i suggested ..

[stb103]

ok i will, i have to spend some time reading labels and doing portions.