Wanting to fix diet before trying first cycle!

[mglenn79]

Hello, and thanks in advance for all your help. I'm wanting to try my first cycle sometime in the next year or so and want (need) to get my diet nailed first. I don't eat really bad, clean for the most part, but I'm sure it still needs alot of work. So here it goes.

Age: 33
Height: 6' 1"
Weight: 255lbs
Body Fat: 21% (caliper tested)
Years Training: 10 (the last 4 very seriously)
Training Frequency: 3 days per week (Tuesday, Thursday, Saturday)

My average non-training day would go something like this.

5:00 Special K protein meal bar (I know but I'm never hungry when I wake up)

6:30 1/4 cup peanuts and 1/2 cup plain greek yogurt

8.30 small sweet potato with 1/4 cup greek yogurt

11:00 homemade beef and veggie soup with whole wheat pasta

1:30 small sweet potato with 1/4 greek yogurt

3:30 1/4 cup peanuts

5:30 10oz hamburger (no bun) with tomato, onion, mustard and some veggie (green beans, corn, peas, ect)

8:30 1 cup fat free cottage cheese

I know it's not the best, but I'm willing to change whatever I need to.

And on workout days it would be more along the lines of....

3:30 1 cup greek yogurt and a protein shake.

5:00 1 cup oatmeal and a protein shake

Then follow the same basic schedule as non-workout days.

Thanks again, sorry if this is way off. But I'm happy to change what's needed.

Mike.

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

hey glenn welcome man.

what r the total cals and macros of the above diet?

read the sticky: dieting 101: cutting

[mglenn79]

Sorry, should have put that info in...

P/C/F
5:00 meal. 180 cal. 10/25/6

6:30 meal. 279 cal. 21/12/18

8:30 meal. 213 cal. 10/43/0

11:00 meal. 374 cal. 19/69/3

1:30 meal. 213 cal. 10/43/0

3:30 meal. 214 cal. 9/8/18

5:30 meal. 560 cal. 72/12/20

8:30 meal. 160 cal. 24/8/0

Total. 2193cal. 175/220/65

And on workout days.....

3:30 meal. 230 cal. 46/14/0

5:30 meal. 438 cal. 45/61/4

Total. 2681 cal. 256/270/63


Thanks again, and I'm in the process of trying to go though all the stickies. And thanks for the welcome.

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

ur welcome for the welcome!

at 255lbs 21% bf u have 201lbs LBM

BMR = 2339cals

rough starting maintenance is: LBM x 15 (for u thats 3000cals)

a good start for cutting IMO would be 2500cals

personally i have had very good success with 60/20/20 split. keeping carbs at 20% or below of total cals optimizes ur ability to mobilize and thus burn body fat. IMO its a very efficient way to cut.

2500cals
60/20/20
375g pro
125g carbs
55g fat

[mglenn79]

Thanks, that helps alot. Seems I really need to up the protein and drop the carbs. Any suggestions on a lower carb/higher protein replacement for some of my starch heavy meals? I really don't want to add much more from protein shakes, I just "feel better" when I don't over supplement with powder?

And would you suggest keeping intake the same on training days as non training days?

Thanks 405

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

Thanks, that helps alot. Seems I really need to up the protein and drop the carbs. Any suggestions on a lower carb/higher protein replacement for some of my starch heavy meals? I really don't want to add much more from protein shakes, I just "feel better" when I don't over supplement with powder?

good protein: 96%fat free ground beef, chikn breast, egg whites, eggs, canned tuna, fish, low fat cottage cheese (2% or less)

And would you suggest keeping intake the same on training days as non training days?

Thanks 405

training days cals vs non training days cals: personally id run the same cals every day (at least to start). this will give u room to make adjustments in the future if/when ur progress slows. based on ur bf% i suspect u wont have too much trouble dropping fat eating the same cals every day for awhile. its what i did and it worked great!

carb sources: keep em complex: oatmeal, brn rice, sweet potatoes (the best 3 IMO and all i eat when strait low carb cutting)..

cardio: am fasted or pwo 5-6 days per week 45mins at moderate intensity (130-140HR)

[mglenn79]

I know I've said this alot..... but thank you. I'm going to implement this starting next Monday and see how it goes ( I already have this weeks food prepared, and I don't want to throw it away!!!!) Bring on the bland!!

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

I know I've said this alot..... but thank you. I'm going to implement this starting next Monday and see how it goes ( I already have this weeks food prepared, and I don't want to throw it away!!!!) Bring on the bland!!

sounds good and ur welcome!

i suggest building ur proposed diet and posting it for review. be sure to include workout time (as it relates to diet) and meal times as well as total cals and total macros.

[mglenn79]

Will do. I'll research a bit more and get it up pronto. This will be the first time I've REALLY kept track of my macros that tight. I love this site!