Nutrition plan Needed

[eliteathlete]

I'm in need of getting a very good diet without loosing muscle cause im a athlete(athletics to be specific
).. i need a full diet schedule from start to finish that i can follow to hit my target to get under 10% fat.. im currently between
i cant give you a proper schedule of my diet cause i eat different everyday.. but i always keep on top of my protien intake..

12-14%
82-84kg
pretty strong for my size and weight.

my training is mostly 3x3 or 3x5 training explosively.. so weather its that, that is causing the bulking with i doubt but still could be a cause....

anything would be appreciated

[slfmade]

Nobody is going to put together I diet for you for free! Do a little research and come up with a diet that you think would be good for you. Start your research with the stickies. When you finish, post your diet up on here including your macro totals for each meal as well as your total daily macros and we'll critique it.

Good Luck

[Bertuzzi]

Nobody is going to put together I diet for you for free! Do a little research and come up with a diet that you think would be good for you. Start your research with the stickies. When you finish, post your diet up on here including your macro totals for each meal as well as your total daily macros and we'll critique it.

Good Luck

^^ X2

And that doesn't mean you can offer to pay someone either. Like slfmade says... post your diet, including full macros and you'll get all kinds of advice.

[eliteathlete]

i cant give full diet but anyway

morning is can of baked beans 50g carbs 20g protien plus 3 eggs no yolkes

then after noon is 5 eggs with anything from bread to last night


then ill have cottage cheese 350g or what ever bread ..

then ill have training at night for athletics so after that itll be like a banana 2 cans of tuna

and thats pretty much it.. it can vary day to day some days protien up to scratch some days no

[slfmade]

You need to do some research. And we would need a full diet and all macros before we could help. It's gonna take a little work on your part before we can help.

[eliteathlete]

i cant give full diet but anyway

morning is can of baked beans 50g carbs 20g protien plus 3 eggs no yolkes

then after noon is 5 eggs with anything from bread to last night


then ill have cottage cheese 350g or what ever bread ..

then ill have training at night for athletics so after that itll be like a banana 2 cans of tuna

and thats pretty much it.. it can vary day to day some days protien up to scratch some days no

[slfmade]

i cant give full diet but anyway

morning is can of baked beans 50g carbs 20g protien plus 3 eggs no yolkes

then after noon is 5 eggs with anything from bread to last night


then ill have cottage cheese 350g or what ever bread ..

then ill have training at night for athletics so after that itll be like a banana 2 cans of tuna

and thats pretty much it.. it can vary day to day some days protien up to scratch some days no

Yeah...I read that, but in order to get help...you're gonna have to put together a full diet!

[eliteathlete]

full diet like what

[slfmade]

Here's an example of the Diet I just posted for myself in my log. Obviously it will be way different for you. Ex. You'll probably be doing a different type of diet, you'll have different macro numbers, caloric amounts, etc. This is just to show you how the format should look.

Stats:
I'll be 30 in 2 months
187.5lbs
5'9
~12% BF
TDEE = ~2650
Goals. Maintain as much LBM as possible and drop to ~8% bodyfat in 10 weeks

Schedule:
Mon. Lift Day - Legs - No cardio - MOD CARB DAY
Tues Lift Day + Fasted A.M. Cardio - MOD CARB DAY
Wed. Lift Day + Fasted A.M. Cardio - MOD CARB DAY
Thurs. NON-Lift/Fasted A.M. Cardio ONLY - LOW CARB DAY
Fri. Lift Day + Fasted A.M. Cardio - LOW CARB DAY
Sat. NON-Lift/Fasted A.M. Cardio ONLY - LOW CARB DAY
Sun. OFF DAY - HIGH CARB DAY

DAILY ROUTINE:
8:00-9:00 a.m. Fasted a.m. LIC Cardio (BCAA ONLY) Supplement 1/2 dose clen
12:00 Meal 1
3:00 Meal 2 (pre-workout) Supplement 1/2 dose clen
4:30 - 5:30 (workout)
6:00 Meal 3 (Post workout)
8:00 Supplement Keto
10:00 - 11:00 Go to Sleep

High Carb Day:
Meal 1:
8 egg whites - Scrambled w/onions, peppers, tomatoes
Reduced fat - Mexi Blend Cheese
3/4 Cup Oats w/1/2 Cup Milk (eaten like a cereal)
602.4 - 8/54.5/78

Meal 2
4oz Chicken and 4 oz 96/4 Ground Beef
Onions, peppers, tomatoes
1 1/2 Cup Brown Rice
1/2 Reduced Fat Cheese
ON Pro Complex Shake
1002 - 18/77.5/132.5

Meal 3
Shake - 1/2 ON Casien, 1/2 ON Pro Complex
4oz 96/4 Ground Beef
3/4 Cup Brown Rice
Veggies
3/4 Cup Oats
1/2 Skim Milk
Sugar Free imitation Honey
906 - 12/106.25/93.25

Total - 2510 - 38/239/303

Moderate Carb Day
Meal 1:
8 egg whites - Scrambled w/onions, peppers, tomatoes
Reduced fat - Mexi Blend Cheese
3/4 Cup Oats w/1/2 Cup Milk (eaten like a cereal)
602.4 - 8/54.5/78

Meal 2:
2 Scoop Pro Complex
Brown Rice 3/4 cups
4 Oz 96/4 Ground Beef
Veggies
1/2 cup cheese
726 - 14/44/106

Meal 3:
4 oz Chicken, 4 Oz 96/4 Ground Beef
Onions,Peppers,Tomatos
Brown Rice 3/4 cups
Shake - 1/2 ON Casien, 1/2 ON Pro Complex
1/2 cup cheese
821 - 17/44/123

Total = 2221 - 39/143/306.6

No/Low Carb Day:
Meal 1:
4 Egg Whites
Onions,Peppers,Tomatos
4 Oz 96/4 Ground Beef
1/2 cup cheese
Broccoli 3/4 Cup
1 Cup Asparagus
483 - 12.5/14.5/78.05

Meal 2:
2 Scoop Pro Complex
4 Oz 96/4 Ground Beef
Veggies
Broccoli 1 cup
1 Cup Asparagus
497 - 6.5/17.5/92

Meal 3:
Shake - 1/2 ON Casien, 1/2 ON Pro Complex
8 Oz 96/4 Ground Beef
Onions,Peppers,Tomatos
1/2 cup cheese
Broccoli 3/4 Cup
1 Cup Asparagus
748 - 18.5/18/127

Total = 1796 - 37.5/50/297

[Bertuzzi]

^^ That looks like a lot of work

[slfmade]

That's the way it should be put together to get the best critique!

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

READ THE STICKIES: 1. so u wanna learn how to diet
2. Cutting
3. Tdee

After which apply wat uve learned and post a diet u think is good.. Ur current diet needs a lot of work.. But first u need an understanding of what dieting entails..

Also how many days/week r u lifting and how many days/week u doin cardio? How long is ur cardio? What kind of cardio?

Looks like u should be eatn around 2200cals.. Get ur bodyfat chekd and get on a scale..

[V-ROID]

We sent eliteathlete over here for some diet learning from you guys. He is new, young, and willing to learn. Everyone seems a little harsh on the guy. He did a 180 from wanting to hit the gear and wants to get diet in check but doesn't really know where/how to begin. There is a lot of information here that can be overwhelming to a new guy. The old guys had to work to perfect thier diet and feel you should do the same. Read the stickies a little more. Don't give up and pretty soon these a-holes might be your bros!

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

^^ LOL.. Sorry vegan roid we'll try to be a little sweeter

At 84kg and 14% bf ur tdee is @ 3000cals.. With that in mind wanting to cut id run 2200cals at:

320g pro
120g carbs
49g fat

Split ur protein between 6 meals at 60g per meal
Split ur carbs between 3 meals: meal1, preworkout, postworkout

Keep them complex: brown rice, oats, sweet potatoes only would be a good start

I suggest post a diet hitting (or attempting to hit) these macros and we can take a look..

[V-ROID]

And there you have it... Thanks 405! Tracking macros can be a real eye opener.

^^ LOL.. Sorry vegan roid we'll try to be a little sweeter

At 84kg and 14% bf ur tdee is @ 3000cals.. With that in mind wanting to cut id run 2200cals at:

320g pro
120g carbs
49g fat

Split ur protein between 6 meals at 60g per meal
Split ur carbs between 3 meals: meal1, preworkout, postworkout

Keep them complex: brown rice, oats, sweet potatoes only would be a good start

I suggest post a diet hitting (or attempting to hit) these macros and we can take a look..