Help with dieting plan

[JRizzo]

Hey guys.

My name is john and im new to this website (i use this for the diet plans and workout techniques not the steroid part).

I have been working out for the better part of two years now, i never did stick to a solid diet just pretty much ate tuna and rice a few times a day.

I recently am in the middle of applying for the police force, i feel like i can pass the physical with ease but wish to get much more leaner as i am unhappy with my appearance.

Would somebody please be able to help me out with a solid diet plan to get leaner while still maintaining muscle.

My current stats are:
Age: 19
Weight: 90kg
Height: 180 cm (6.0")
Bf: 17% based on waist and neck measurements
Tdee: 3200.75. Mayb be wrong here not too sure

Any help is appreciated. Thanks

[JRizzo]

Anybody out there willing to help me please?

[Back In Black]

Can you get a definite on your bf%? Get it tested or post a pic?

What is your workout routine? What cardio and when. How many lifting days?

[JRizzo]

I used a pair of calipers and got 16.38%

My workout routine is:

Monday - chest
Tuesday - back
Wednesday - arms
Thursday - shoulders
Friday - legs

I do cardio three times a week with 10 minutes of skipping.

Theres no real meal plan that i have right now. I do apologise if its not enough info if so just let me know and ill be glad to do the best i can.

[Back In Black]

How many sites did you caliper?

How long is your cardio and what time of day do you do it? It's not just 10 mins of skipping is it?

No need for the separate arms day. Train biceps with back and triceps with shoulders. Use the extra free session for a good cardio session.

[JRizzo]

I only did three sites, my chest abs and thigh as i didnt have access to them for very long.

I only was doing the skipping but asof today added ccardio on the treadmill: 6km at a level 6 incline for 5 mins then a 12km sprint on flat surface for 1 min then back to the 6km incline and i did that for 20 mins. If its not enough im willing to do more or change it up.

I will definately start doing triceps with shoulders and biceps with back.

[Back In Black]

Cardio is ok, tbh you just need to burn calories at the moment. 30-60 mins each time will help enormously.

Lets say you are 17% at 90kg that means your LBM is approximately 74kg or 163lbs. Your maintenance for that is approx 2400cals.

Work out a diet aiming for approx 2000 cals per day aiming for a macro split of approx 50/30/20 p/c/f and list it so I can take a look.

[JRizzo]

For the cardio aspect is that the 5 days a week I am at the gym or just two to three times a week as I am willing to do 30-60 mins of cardio in the morning on an empty stomach if that is any better as I have been doing my cardio at approx 3pm as i work at 5 that day.

Will do. I'm having problems with the macro split, is it 1000/600/400 or am i completely wrong on that part as 1000g of protein seems like a fair bit? I do apologize for having difficulty understanding this.

[boxa06]

Hey guys.

My name is john and im new to this website (i use this for the diet plans and workout techniques not the steroid part).

I have been working out for the better part of two years now, i never did stick to a solid diet just pretty much ate tuna and rice a few times a day.

I recently am in the middle of applying for the police force, i feel like i can pass the physical with ease but wish to get much more leaner as i am unhappy with my appearance.

Would somebody please be able to help me out with a solid diet plan to get leaner while still maintaining muscle.

My current stats are:
Age: 19
Weight: 90kg
Height: 180 cm (6.0")
Bf: 17% based on waist and neck measurements
Tdee: 3200.75. Mayb be wrong here not too sure

Any help is appreciated. Thanks

If you could post up roughly what you eat per day we can have a look at it and help you but it's kinda hard when there is nothing to work with. eg we don't know how many meals you eat per day or what times..

Here is a good place to learn the basics of dieting
http://forums.steroid.com/showthread...g#.UHkGqYZ5d3Q

[JRizzo]

Meal 1 8am - 1 cup of special K with 200mL of milk

Meal 2 10am 2 scoops of WPC (40 Protein) with apple or pear

Meal 3 1pm 250g of cooked brown rice with 195g yellowfin tuna

Pre-workout 3pm 2 scoops of WPC (40 Protein) with 15g of Creatine mono

Post-workout 4.30pm 200g Kebab chicken (oily and greasy) in a salad with lettuce, tomato, feta cheese, black olives and italian salad dressing

WORK

Dinner 8.30pm Bowl of spaghetti or lentil soup.

I hope that helped, once again i do apologize for lack of knowledge hopefully I'm not too much of a burden hahaha

[Back In Black]

1000cals from protein. That's 250g protein!

720 cals from carbs. That's 180g carbs!

480 cals from fat. That's 53g fat.

What you posted above us, honestly, awful. Ditch the whole thing.

4-6 meals per day.

Split your protein fairly evenly between those meals.

Carbs in breakfast, pre workout and post workout.

Limit fats in post workout meal.

Honestly if you've been eating that this I s suspect your 17% is higher than you think. At which point the above amounts are too high.

Can you post a pic?

[DanB]

1000cals from protein. That's 250g protein!

720 cals from carbs. That's 180g carbs!

480 cals from fat. That's 53g fat.

What you posted above us, honestly, awful. Ditch the whole thing.

4-6 meals per day.

Split your protein fairly evenly between those meals.

Carbs in breakfast, pre workout and post workout.

Limit fats in post workout meal.

Honestly if you've been eating that this I s suspect your 17% is higher than you think. At which point the above amounts are too high.

Can you post a pic?

Stem has it spot on as per usual, diet needs to start from scratch and i also agree that you prob higher if you been eating that daily also op are you much of a drinker? This is evil when cutting, and my guess is that if you fancy a kebab then you also like your larger?

How did you get the figure for your bodyfat,.how was it measured?

And again agree with stem that a pic would help,

Stem this is why i rarely come in here, you and a handful of members have this section boxed off!!!!!!

Op these guys know their stuff, follow their advise to the t and you will be surprised how quickly the fat drops off provided you do sufficient cardio

Personally i find fasted am cardio very effective

[Back In Black]

Aw, shucks. I'm almost blushing. Thanks Dan.

[boxa06]

Meal 1 8am - 1 cup of special K with 200mL of milk
Go for oats without milk and some egg whites
Meal 2 10am 2 scoops of WPC (40 Protein) with apple or pear
wpc is fine for a snack and if you need carbs add some oats to your shake instead of fruit
Meal 3 1pm 250g of cooked brown rice with 195g yellowfin tuna
This sounds better
Pre-workout 3pm 2 scoops of WPC (40 Protein) with 15g of Creatine mono
I would prefer using this shake as a post workout shake
Post-workout 4.30pm 200g Kebab chicken (oily and greasy) in a salad with lettuce, tomato, feta cheese, black olives and italian salad dressing
Sounds like this meal is a rushed one before work. Grab a large tin of tuna (drained) or a BBQ chicken breast quarter and take the skin off and have it with a garden salad instead of Greek salad (no feta or olives) and try stay away from sugary salad dressings

WORK

Dinner 8.30pm Bowl of spaghetti or lentil soup.
I wonna see similar to last meal, lean protein with fibrous veg.

I hope that helped, once again i do apologize for lack of knowledge hopefully I'm not too much of a burden hahaha

Some suggestions are made in bold but it would be ideal if you could prepare all your meals the day before like most of us do. We prepare things like grilled chicken breast, brown rice, broccoli and load them into tubs and eat throughout the day. They are weighed and packed at dinner time for the next day.

Hope this helps.

[JRizzo]

I had used calipers on three site but I think i have miscalculated dramatically, yeah the diet isnt really a diet more so what i come across when im hungry.

Theres a picture uploaded but its with my phone cant guarrantee quality and i do apologize about the body hair its pure italian genetic. Hahaha

[DanB]

Aw, shucks. I'm almost blushing. Thanks Dan.

credit where its due mate

[JRizzo]

A Picture has been attached (I think)

Thank you to everybody for taking the time to help me out, it is very much appreciated, I will do my best to follow your guidelines.

[JRizzo]

Bump.

[Back In Black]

What are you bumping? You have been provided with the figures you need to write up a diet, nobody can or will write it for you.

Post your diet with macro's as suggested!

[GirlyGymRat]

welcome. you will want to use an app for your calories andmacro split and post them for each meal and daily total calories and split. i just started using myfitnesspal and luv it! luv it cuz you can customize the split. very easy to use and you will get a lot more help if you post your revised eating plan with this the breakdown. Just let us know how you r posting...such as P/C/F cuz sometimes OP do P/F/C. See ya around. Hope you stay long enuff to meet your goal!