Me, my diet, and wanting advice

[Psychoeric210]

Background:

27yrs old, 5'7" 212lbs. BF=27%
TRT:Test 200 1.5ml every 2 weeks
Bromocriptine 2.5 every morning (about to start 5mg in a week per my endo)
ECA stack 2x daily (should I use keto? I don't feel it anymore, I have research Albuterol on hand too)
Lifting since 2003 but have had a severe roller coaster of ability due to many things: car accident, low T diagnosis, etc...

Diet=

8am:4hardboiled eggs. bowl of oatmeal.1whole grain English Muffin
11AM:1 5oz can of tuna 2tbsp flax seed oil
1230:2 scoop Elite whey/casein blend
2pm:1 5oz can of tuna 2 tbsp flax seed oil
330pm:2scoop Elite whey/casein blend w/5mg micronized creatine
630pm:2 hard boiled eggs/1scoop Elite blend protein(if time constraints)If not, high protein low fat-boneless skinless protein or salmon or tilapia
900pm(PW) 3scoop Elite blend protein
11pm oatmeal blend w/1scoop protein blend and 1tbsp nonfat cottage cheese

I'm asking for advice on my diet

Did the atkins a several years ago after a bad car accident made me blow up in about 4 months of not being able to walk. Dropped from about 325 to 250lbs. Recently went from 250 to 215 dropping about 1-2lbs/week. I'm stuck at 215 now but In the process found out about my Low T due to a tumor on my pituitary. ECA stack 2X daily has helped me get to 212 again after starting Bromocriptine (as prescribed) caused me to balloon to 220 lbs in 3 days. Steadily upping weight every week or 2 in the gym but still not lifting anything phenomenal. Too much Visceral fat on me IMHO. Thinking of changing my cardio routine. from an hour of keeping my heart rate around 155-165 to doing less intensity for longer. I'm just carrying too much fat.

I know this is a lot thrown down all at once but I want to eventually get back to the extremely healthy 185lbs I used to be. I tend to have a very high tolerance to stimulants also (FYI). I am bored with this diet and wonder if intermittent fasting or carb cycling might suit me better. I'm an exterminator and spend most of my day in a pickup truck, a bee suit, in and out of attics, or up and down stairways in apt complexes.

Again Thank you.

P.E.

[Psychoeric210]

PS: I was 218 when I got the BF%of 27.

I don't supplement BCAA's other than what's in my protein supp.

I work 730am-7pm 5 days/wk

[JohnnnyBlazzze]

Taking a look at your diet i can tell you're not getting enough protein. Also it looks like a lot of your protein is coming from shakes, try to keep majority of your protein to whole foods. Can you list your total cals and macros?

As far as the ECA, if you're not feeling it then stop taking it for a few weeks. How long have you been taking it so far?

Last note, i see you have some oatmeal in your last meal around 11pm in which im assuming is right before you go to sleep? If your main priority is burning body fat and losing weight try to keep your carbs in the am, pre, or postwork out meals.

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

hey psycho welcome to the forum..

1. how many calories r in the above diet and what are the macro breakdowns? it looks like ur not measuring ur food which needs to change immediately..

2. read stickies:
a) so u wanna learn how to diet
b) how to cut
c) tdee

3. how long ago did ur bf% get checked?
4. once u complete 1-3 repost and well continue... (keep in mind the sticky "so u wanna learn how to diet" is a good starting thread to read but ur prob gonna do some things difft than whats in the thread and/or videos u may watch)..
5. i was in a similar boat as u 6months ago with weight (213lbs) and bf%(22%) and i started TRT then..

[Psychoeric210]

Gotcha. I will do all the math when I get home today from work (I know I should've already but I WAS seeing results and went with it).

Been taking ECA 3wks Sat will complete the 3rd but had to put a week gap in there, before and after the Bromo because of bloodwork and meds. I try not to do the shake thing so much but it's faster and easier with my job (I'm always on the go) and I know that is a big problem for me.

[Psychoeric210]

@405, forgot to put down, BF was checked March 20th.Thanks y'all. Calories and Macros coming tonight.

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

read the stuff i told u to read too now..

[JohnnnyBlazzze]

Gotcha. I will do all the math when I get home today from work (I know I should've already but I WAS seeing results and went with it).

Been taking ECA 3wks Sat will complete the 3rd but had to put a week gap in there, before and after the Bromo because of bloodwork and meds. I try not to do the shake thing so much but it's faster and easier with my job (I'm always on the go) and I know that is a big problem for me.

I would lay off the ECA for a couple weeks and let everything recharge. Most people that ran it 2 weeks on 2 weeks off found it to be most beneficial. IMO given your weight and BF% range i wouldn't worry about it as of now at all. A clean diet and cardio plan will be plenty enough, save the ECA for when you plateau or get in the tough BF% areas.

[Psychoeric210]

First off. You 2 rock. 2nd....I should've done my Macros a long time ago...

BMR=2066.31

(did a mod x1.55)
TDEE 3202.***5

Calories:3331cal
Protein:325g
Fat:155.5
Carbs:138g

I'm about to watch the vids here pretty soon, had to help my girl with some stufff...

It seems my fat is too high. I want to get more protein from food but IDK what I can leave in my truck in this Southern Heat other then a can of Tuna and a can opener????

THANKS YALL FOR ALL ADVICE!!!!

[Back In Black]

Just gonna add my tuppence worth. Just lose 100g of that fat and you will be good to go with those macro's.

[joebailey1271]

Yea thats alot of fat, u can get chicken and put it in a cooler with an ice pak, jst learn to eat it cold, i work out in the field too for the oil company, so i do that, it suks but i just sukk it up and eat the food for body needs and not for taste anymore. just remember your goal

[Psychoeric210]

I thought about that for a while Joebailey...but then I thought "That would never work".....guess I Just needed to hear it from someone else. I know replacing those protein drinks with chicken breast would significantly lower my fat and up my protein, and lower my carbs.....

[Back In Black]

Your carbs and protein are good as they are. Just get that fat down!

[joebailey1271]

I think he wants to lower his shake intake and increase his whole food, or is it ok for him to have that many shakes, i just add oats to my shakes so its like real food, just blend it all together, tast great

[joebailey1271]

I thought about that for a while Joebailey...but then I thought "That would never work".....guess I Just needed to hear it from someone else. I know replacing those protein drinks with chicken breast would significantly lower my fat and up my protein, and lower my carbs.....

Yea, its takes a little bit to get used to it but i just eat it fast with water and hardly notice the taste anymore, and i dont even like chicken unless its fried, i like meat, but its too fattening for me right now, unless u get that ground beef 96/4, but i just use chicken, u can use franks red hot sauce on it, alot of sodium but no calories, besides if you are working out hard enough, u will sweat the sodium out anyways

[Psychoeric210]

Yeah, lowering my shake intake is what I was thinking, either way, the fat will come down. I start the new diet on the 15th when I get paid again. I'm holding steady @212 right now, watching the sodium though, I think my bromo and trt are making me retain a llittle bit of water. Thanks y'all. Any other comments on the diet are welcomed. I'm always open to suggestions and learning!!!

[Psychoeric210]

Update:

Down 3in. off my waist.
Current weight 192.6lbs.

Next question: Is measuring my bicep with tape the best thing to do to occasionally check to see if I start losing muscle?
Been out the gym due to a strained rotator cuff according to my doc, and recently have begun doing pushups, dips, and pullups this week.
Thanks for all the advice. I get my BF% checked later this month again.

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

Not really no.. (bicep measure) best way is get bf chekd and determine LBM based on bf% and compare it to ur original LBM..

[Psychoeric210]

Damn....I was afraid of that. Well, at least since I have a hard time building bicep muscle naturally, I'll just count myself lucky that I only went down <1/4 of an inch.
When I was 27%BF @ 218lbs my LBM was 156 if I remember correctly. Guess I'll find out for sure 4th week of May.