Attachment 127868
im 93kg. not sure on bodyfat id say between 14-16%
running prop, tren and mast later in my cycle.
in a defict of around 700cals according to my mainteance cal calculator. anything you guys would add/change?
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Attachment 127868
im 93kg. not sure on bodyfat id say between 14-16%
running prop, tren and mast later in my cycle.
in a defict of around 700cals according to my mainteance cal calculator. anything you guys would add/change?
bump
93kg (205lbs) 16%bf = 172.2lbs LBM
rough starting maintenance: (LBM x 15) = 2583cals
2131cals gives u a decent deficit (roughly 450cals). personally id run less carbs than 180g.
also ur food choices i cant comment on cuz theyre a pain in the ass to read and im not gonna try. dont mind looking at them for u but ur gonna have to actually type them so theyre more legible. otherwise maybe someone else will look at em.
i also suggest u get ur bf% chekd. guessing minimizes chance for success and predictability IMO.
whats ur workout schedule and cardio schedule look like?
workout 5x a week. 5X split one major muscle worked. Not sure about cardio havent added that in yet but will most likely be doing 45-1hr fasted cardio in the morning. Lol food choices are just basic. No IIFYM bulshit. just clean choices.Quote:
Originally Posted by --->>405<<---
Optimum Nutrition - Gold Standard 100% Whey - Chocolate Coconut, 2 rounded scoop (32 g)
Eggs - Whole, raw, 3 large
Eggs - White only, raw, 170 g
then next meal
India Gate - Basmati Rice, 100.0 g (1/4 cup) dry (3/4 cup cooked)
Mushrooms - Raw, 46 g
Chicken Breast 99% Fat Free - Boneless//Skinless, 12 oz
next meal
India Gate - Basmati Rice, 100.0 g (1/4 cup) dry (3/4 cup cooked)
Coles - 5 Star Extra Lean Beef Mince. 5%Fat, 200 g
Mushrooms - Raw, 46 g
Generic - Fresh Brocoli Steamed, 80 g
then last thing i eat
Optimum Nutrition - 100% Gold Standar Whey Chocolate Coconut, 2 Rounded Scoop (32 grams)
total calories
2,131
protein is
261
carbs 184
fat
40
its roughly 1.3grams of protein per my pound of bodyweight
FOR FUTURE REF:
(0700) meal1: ...................
(0900) meal2: ...................
pre workout (1100) meal3: .............................
PWO (1300) meal4: ..................................
(1700) meal5: ................................
(2000) meal6: ..................................
total cals: ..................
total pro: ..............
total carbs: ...............
total fat: ..................
is the best way to do it :)
food choices look ok. u could prob use some more green veggies. ur cal deficit is fine. u can run the diet u have and see how u do. if ur results dont come as fast as u like id change it to:
2150cals
322g pro
107g carbs
47g fat
60/20/20 pro/carb/fat
keeping carbs at or below 20% total cals will optimize ur ability to mobilize and thus burn body fat! :)
tho i thought it didnt matter how many carbs i ate as long as i was in a defict?
so where would you increase the protein in that? and that means say dropping the rice down from 100grams per serving to say 80ish right?
even lower than 80ish actually mayeb even 60
also is there any programs you can youse where you can put in those stats of 2150cals
322g pro
107g carbs
47g fat
60/20/20 pro/carb/fat ?
thats a matter of opinion. personally IMO macro split can make a big impact on results! carb reduction is where u will see the most accelerated fat loss IMO.Quote:
Originally Posted by leather daddy
protein can be increased wherever u like. if ur having 100g beef make it 130g, if ur having 1 egg and 3 whites make it 1 egg and 6 whites. etc. etc..Quote:
Originally Posted by leather daddy
i use caloriecountdotcom. u have to play with it but its not that hard. personally if i were u id just keep carbs at 100g (not counting green veggies). have like 1 cup oats pre workout, and 50g carbs PWO and then throw some green veg in 2 or 3 other meals. other than that get ur protein macro to hit 300g and see where u end up with dietary fat. if need be u can add in some almonds in ur last meal.Quote:
Originally Posted by leather daddy
if ur using whey for ur last meal change it to lowfat cottage cheese or even better lean ground beef (96% fat free).
ok fair enough. ill just stick to the original plan of 180gram carbs and.possinly reduce as i go. dont wanna burn oit to fast. anything tho i shoild add or change besides green vegies? its 1am here and i gotta get to bed hajaha but starting this tomorrow. so 405 your sure.im good to go bro? thanks for ur help thus far man appreciate it
i think ur diet is a decent place to start. like i said i would not run 180g carbs. if theres anything id change that would be it. but if u wanna run them see how u do. the only thing u have to lose is time. :)
cheers mate. Also cardio wise. Is it best to do it fasted before first meal? 45-1hr?Quote:
Originally Posted by --->>405<<---
and ill start on this diet then in a few weeks time should i drop my carbs and increase protein?
also if i have a LBM of 78kg. What bodyfat would i be if i say hit around the 82ish mark? if im 93 at 16% now.
last bump. This diet is G2G?
FFS why do you bump and expect people to come running as if you are the only one on these boards????
i prefer am fasted cardio over any other kindQuote:
Originally Posted by leather daddy
i already gave u the macros i think u should start at. see post#5.Quote:
Originally Posted by leather daddy
good question.. figure it out ;)Quote:
Originally Posted by leather daddy
i already answered this question i think twice :)Quote:
Originally Posted by leather daddy