Help needed with diet plan

[zak_abs123]

Hey guys

My name is Zee and im a 28 year old guy living in London,UK. I have posted a thread under Anabolic Steriods question and answers. Please see my post for comments made.

Please see comments made by the professionals. My aim is to get get bigger arms, chest and broader shoulders. All my stats are on the above link. From the comments made by the pros my understanding is that i need to reduce my body fat percentage from 23% to 15% and i need to do this by adjusting my diet plan also which i need your help with.

My current diet plan is as follows:-

7.30am - progain extreme protein shake + 3 boiled eggs
9.30am - hand full of almonds and a banana
10.30am - original poridge with milk (quaker oat so imple)
1pm - 1/2 grilled chicken with salad (includes lettuce, cucumbers and tamatoes)
2.30 - tuna salad (includes lettuce, cucumber, tamatoes, sweetcorn and olive oil)
4.30 - blueberries with a smal plain natural yogurt.
6.30 - sweet jacket pataoe with tuna and a little mayonaise
7.45 - Gym session
8.45 - protein shake
9.00 - chicken grilled burger
10.00 - protein shake before bed.

Please can you help me in reducing my body fat and also getting bulk.

Look foward to your comments guys.

Thank you

Zee

[largerthannormal]

take some more time and add up the calories in each meal along with your macros, find a food calculator online and type out to us which food has how many grams protein how many carbs and how many fats.

From here we can adjust what you have.

Over all foods look deacant but we cant help unless we have this info ( phsycically we could do all the work yes) but you doing it will help you learn. and learning is what makes you able to make the changes.

also how tall are you.

figure out your Tdee as well ( also you can find online)

this will tell you where your cals should be, from here we can adjust cals down to cut in the correct macros so we dont cut all muscle.

drop the fruit, (simple carbs) unless used before working out.

almonds spread out during day as they are high in fat.

do what whats written above and we can help bro


reducing your BF will make you appear bulkier, it will strip the fat in between the muscle separations which will give a visual bulkier appearances.

Cut first, then bulk.......

[OdinsOtherSon]

--->>405<<--- has reminded us all in a couple of very recent posts that TDEE should be based on LBMx15, and is a VERY important aspect of properly calculating an accurate TDEE. LBM would equal body weight x % of LBM. This requires that you know or at least have a very solid estimate of your BF.

[largerthannormal]

--->>405<<--- has reminded us all in a couple of very recent posts that TDEE should be based on LBMx15, and is a VERY important aspect of properly calculating an accurate TDEE. LBM would equal body weight x % of LBM. This requires that you know or at least have a very solid estimate of your BF.

tdee is the only way to manage your caloric intake!

we just need him to post it or his stats so we can figure it out.

but he still needs to do his homework yet

[zak_abs123]

C = calories
P = Protein
CC = Carbs
F = Fat

7.30
3 eggs - C=237 P=20.1g CC=0 F=17.4g
Protein shake - C=508 P=41g CC=65.6g F=11.3g
sub-total - C=745 P=61.1g CC=65.6g F=28.7g

9.30
Almonds - C=170 P=6g CC=5g F=16g
banana - C=105 P=1g CC=27g F=0g
sub-total - C=275 P=7g CC=32g F=16g

10.30
Porridge - C=183 P=8.9g CC=24.8g F=5.2g

1pm
1/2 grilled chicken - C=510 P=62g CC=0 F=9.5g

2.30pm
Tuna Salad - C=73.5 P=17.5g CC=0 F=0.3g

4.30
Blueberries - C=55 P=0.7g CC=14.5g F=0.3g
Yogurt - C=71 P=6.7g CC=7.6g F=1.5g
sub-total - C=126 P=7.4g CC=22.1g F=1.8g

6.30
sweet patatoe - C=95 P=1.2g CC=21.3g F=0.3g
Tuna - C=73.5 P=17.5g CC=0g F=0.3g
sub-total - C=168.5 P=18.7g CC=21.3g F=0.6g

8.45
Protein shake - C=508 P=41g CC=65.6g F=11.3g

9.00pm
Chicken grilled burger - C=402 P=39g CC=44g F=9g

10pm
Protein shake - C=508 P=41g CC=65.6g F=11.3g

Total above:-
Calories - 3499
Protein - 283.5g
Carbs - 341g
Fat - 93.7

Please let me know if you need any more details.

thank you

[zak_abs123]

My stats are:

Age : 28 years old
Height: 177.5
Weight: 74.9
body fat %: 23
BMI : 23.8
Viscerl Fat %: 7
Muscle %: 37.5
Body build : Slim

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

zak u need to use the formula [LBM(lbs) x 15] to figure ur maintenance cals

74.9kg x 2.2 = 164.78lbs

164.78 x .77(%LBM) = 126.88lbs LBM

126.88 x 15 = 1,900cals (rough maintenance)

ur diet above puts u at a 1600cal DAILY SURPLUS which means u will GAIN approx 3lbs per week on that diet!

u need to cut ur cals back to at least 1700-1800 IMO.

[OdinsOtherSon]

tdee is the only way to manage your caloric intake!

we just need him to post it or his stats so we can figure it out.

but he still needs to do his homework yet

I totally agree...I was merely trying to reiterate the point that 405 has been making today that TDEE should be calculated based upon LBM...something the TDEE sticky at the top of the nutrition forum fails to incorporate.

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

I totally agree...I was merely trying to reiterate the point that 405 has been making today that TDEE should be calculated based upon LBM...something the TDEE sticky at the top of the nutrition forum fails to incorporate.

yeh that tdee formula should be revised IMO. typically the harris/benedict formula for calculating tdee is pretty close to the katch/mcardle formula (which uses LBM) but they both contain the same error IMO which is the activity multiplier.

[zak_abs123]

Hey guys, thanks for your comments, which i appreciate but i am totally confused now!!

I understand i need to reduce my body fat percentage etc but on the other hand i dont want to loose the muscle i have gained by eating loads and trainin loads. I've always been told that i need to eat between 3000-3500 to bulk up!!! Maybe im notseeinthepoint, please explain further.

thanks guys!

[OdinsOtherSon]

Depends on your definition of "bulk." TDEE, as 405 calculated, will give you maintenance calories for your Lean Body Mass, i.e., the calories need to strictly maintain current weight at current activity level. So, if you're looking to "bulk" which we all typically define as LBM bulking, you'd need to slightly, gradually and meticulously increase caloric intake, monitoring amounts and types of macros taken in. Also, you may want to obtain ~ 50% of those calories from lean protein sources. So your macro split may look something like 50/30/20 (protein/carbs/fat). That macro split should help you to retain muscle. This is of course not written is stone and you should feel free to tweak those ratios if you don't feel they are optimum for you. Some people tend to do better with slightly higher fat ratio, while some do better with higher carbs. You said you want to reduce fat and bulk...might be tough to do simultaneously, but not impossible. All this is just a starting point for you, IMHO. You're going to need to read and incorporate what you learn into your personal program. We're all different man...good luck!!

Edit:

I've always been told that i need to eat between 3000-3500 to bulk up!!!

No. This is what 405 was giving you above in post #7. There is no cookie cutter, magic number, level of caloric intake we can all abide by for whatever goal you have be it gaining, loosing or maintaining.

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

Hey guys, thanks for your comments, which i appreciate but i am totally confused now!!

I understand i need to reduce my body fat percentage etc but on the other hand i dont want to lose the muscle i have gained by eating loads and trainin loads. I've always been told that i need to eat between 3000-3500 to bulk up!!! Maybe im notseeinthepoint, please explain further.

thanks guys!

1. who told u u need 3000-3500cals to "bulk up"?? how do they know how many cals YOU need?

2. cals required to maintain ur weight are based on LBM (lean body mass) - which is the amount of weight you carry that is anything but body fat such as muscle, water, bone, etc.. for u this number is 126.88lbs (or 57.55kg)

3. the point i think i made abundantly clear in post # 7. 3499cals is too many cals for u.. period.. for bulking or cutting. u will gain a good bit of fat.

4. read this:
http://forums.steroid.com/showthread...g#.UNzmjm_edP8

[Bertuzzi]

wooooohhoooooooooooo......

405.... I remember when you were new here and now look at you go.... geez a guy takes some time off to get fat and everything changes Glad to see you're still kickin ass and helpin' in the forum.

Now, not to hijack this thread....

Zak, listen to 405 he knows what he's saying... your caloric intake is way to high, and contradictory to popular believe you can't bulk and cut at the same time.... just because you're cutting fat doesn't mean you can't maintain or gain lean mass.... Like I said, keep asking questions and others like 405 will help out, they have a wealth of knowledge.... I'd like to say I can help but I'm 40lbs overweight and who knows if I'll stick around on the forum longer than a week or two.... can't come on and face this world with my fat hanging over my pants

j/k I'll try to stick around this time....

[RaginCajun]

wooooohhoooooooooooo......

405.... I remember when you were new here and now look at you go.... geez a guy takes some time off to get fat and everything changes Glad to see you're still kickin ass and helpin' in the forum.

Now, not to hijack this thread....

Zak, listen to 405 he knows what he's saying... your caloric intake is way to high, and contradictory to popular believe you can't bulk and cut at the same time.... just because you're cutting fat doesn't mean you can't maintain or gain lean mass.... Like I said, keep asking questions and others like 405 will help out, they have a wealth of knowledge.... I'd like to say I can help but I'm 40lbs overweight and who knows if I'll stick around on the forum longer than a week or two.... can't come on and face this world with my fat hanging over my pants

j/k I'll try to stick around this time....

A bertuzzi drive by in the diet section?

2013 is in for a rude awakening

Welcome back!

And like he said, listen to 405