Just started and need help

[bethdoth]

I just started trying to dial in a meal plan. I used the information in the stickies and the forum. Here is what I initially came up with using my info:
TDEE= 66+ (13.7 x 94.3472) + (5 x 181.61) – 6.8 x 52) = 1913.006 Rate activity level at 1.55 so 1.55 x 1913.006 = 2965.16
To lose weight reduce by 500 calories =’s 2465 daily intake
Daily break down Fat/carbs/protein
I am using 20%/30%/50%
Daily calories 480/720/1200
Daily grams 54/180/300
If split equally between 6 meals 9/30/50
Need most carbs pre/post workout and morning with minimum fat. Carbs spike insulin allows fat storage.
Meals: 0530/0830/1100/1330/1730/1900

Well after 3 days it has been an eye opener. I created an excel spread sheet and enter everything I eat into it then see where I end up. I have been adjusting as I get educated ... like no more 3 slices of medium bacon or cashews because it sends me way over on the percent fat consumed for the day. The first day I struggled to eat 1800 calories then posting in the HRT forum a person suggested that my calculated TDEE was probably to high....which I agree since I fly a desk all day. So I adjusted it down to 2200. The second day I did good hit my percentages and real close to the 2200 calories. 3rd day percentages were ok but I was down to 1800 calories.

Here is an example of what I am eating egg white omelet (with ham, mushrooms, onion, tomato's), tuna, chicken, brown rice, Yogurt, whey protein, boiled eggs, asparagus, green beans (fresh), venison sticks, boneless pork chops, peanut butter, grapefruit, apples, bananas. I do workout 4-6 days a week and lift first then 45 minutes cardio at 145BPM.

Ok so I was eating what I thought was high protein diet before I started writing it all down and counting grams. I guess I don't have a specific question because I can do the 2200 a day if I eat all 6 meals and plan ahead but, it's difficult. I will post some of my daily tracking sheets later when I am home from work. Any suggestions of good easy foods that meets the 20% fat/30% carb/50% protein guideline and maybe have higher calorie count so I can make the 2200 calories a day would be appreciated. Or should I even be trying for 2200 daily? 5"10 204lbs 52 years young.

[Back In Black]

What's your bodyfat %?

There's no secret to filling the macro's it just takes a bit of time and patience.

If you understood grams instead of cups and oz's I could give you a 2300cal plan with pretty much that split.

[Ajc330]

the possibilities are endless when it comes to diet choices, but what exactly are your goals?

[bethdoth]

I had my BF checked last week and it was 26% (checked with calipers) I was thinking I was closer to 22-23 but just wanted a starting point. My goal is 15% BF. Here is a recent pic. Also looking at the sticky's there was one with a link to basically pics of people and %BF as a rough estimate, I didn't feel I looked like the guy at 25%.Attachment 131486

[Tron3219]

I had my BF checked last week and it was 26% (checked with calipers) I was thinking I was closer to 22-23 but just wanted a starting point. My goal is 15% BF. Here is a recent pic. Also looking at the sticky's there was one with a link to basically pics of people and %BF as a rough estimate, I didn't feel I looked like the guy at 25%.<img src="http://forums.steroid.com/attachment.php?attachmentid=131486"/>

I don't see 25 because you am vaguely see ur abs. Some ppl can show abs at a higher bf because they hold fat in other places (back and legs) I'd say around 20, but that's just a guess for me...and I hate calipers, they can fluctuate so much just by who's doing it.

[Back In Black]

I don't see 25 because you am vaguely see ur abs. Some ppl can show abs at a higher bf because they hold fat in other places (back and legs) I'd say around 20, but that's just a guess for me...and I hate calipers, they can fluctuate so much just by who's doing it.

Agreed. Plus calipers are rarely accurate when you are approaching or over 20%. Plus, I bet the guy taking the readings used a chart with your age. If you were 18 years old he'd prob have you at 2o%!

So, if we are correct in our guesstimates, your tdee for your lean weight is about 2400 cals. You'll need to make whatever reduction you feel appropriate for cutting. 300-500 is normal. Personally I'd start at 2000-2100. You can average this through the week if you like, eat more on training days and less on rest days (carbs anyway, I like to leave protein the same every day).

I like to split my cutting into 5 meals and my carbs into 3 of them but carbs just pre and post workout is fine too.

Do the slightly reduced cals make it easier for you?

[Ajc330]

you look leaner than what the calipers are suggesting, a clean diet with a workout regime (including cardio) you can reach your goal easily , PM me if you need any quick and easy recipes for some healthy meals

[bethdoth]

I do carry fat in the ol love handles...sucks. But even when he did the calipers it was painful getting enough fat off my tricept, chest and thigh. I am very motivated at this stage of my life and currently feel great. I have been on HRT for awhile but finally got on twice a week injections about a month ago. I also no longer have to pick up my grandsons from daycare and school 4 times a week and watch them, so I re-joined a gym instead of working out in my basement weight room.

[Ajc330]

I agree with above said, 2000-21000 clean calories a day with exercising is a great start to your diet and losing weight

[Tron3219]

I agree with above said, 2000-21000 clean calories a day with exercising is a great start to your diet and losing weight

21000 calls a day holy crap!! Lol jk

Agreed with both these guys. You're on a good path! Start slow and advance ur techniques as u progress. The base you are working with its a good one! Stay dedicated and u will b sub 15 before you know it! Good luck bud! Keep us updated as well!

[bethdoth]

Maybe I am conditioned to eat when I am hungry and when I am bored. Like I said I just started last Friday and I have been learning quick. The first and second day I did not eat enough cals for breakfast and then was hungry right away. I also was not taking enough food to work with me and would run out, so I would have to eat to much post workout. I'm up M-F at 5AM eat and the get to work at 6:30, leave work 2:30-3 and go straight to the gym. Lift then cardo and home about 5:30. Then I would eat a majority of my calories between 5:50 and 7:30. I don't feel I am eating the right food with enough protein to get the total cals.

Yes it is easier for me to eat about 1500-1800 Cals. I have no idea what I was eating before I started counting. I stopped putting Starbucks creamer and sugar in my coffee, stopped grabbing a handful of cashews whenever I needed a salt fix, and the biggy stopped drinking 2-3 Crown Royal and diet soda almost every night. Started drinking water again.

Went to a Packers Vikings party Saturday night 6PM-1:30AM and only drank 7 Kesslers light with water and a squeeze of lime (2 carbs from kesslers and maybe 1 from the squeeze of lime).

[Tron3219]

Maybe I am conditioned to eat when I am hungry and when I am bored. Like I said I just started last Friday and I have been learning quick. The first and second day I did not eat enough cals for breakfast and then was hungry right away. I also was not taking enough food to work with me and would run out, so I would have to eat to much post workout. I'm up M-F at 5AM eat and the get to work at 6:30, leave work 2:30-3 and go straight to the gym. Lift then cardo and home about 5:30. Then I would eat a majority of my calories between 5:50 and 7:30. I don't feel I am eating the right food with enough protein to get the total cals.

Yes it is easier for me to eat about 1500-1800 Cals. I have no idea what I was eating before I started counting. I stopped putting Starbucks creamer and sugar in my coffee, stopped grabbing a handful of cashews whenever I needed a salt fix, and the biggy stopped drinking 2-3 Crown Royal and diet soda almost every night. Started drinking water again.

Went to a Packers Vikings party Saturday night 6PM-1:30AM and only drank 7 Kesslers light with water and a squeeze of lime (2 carbs from kesslers and maybe 1 from the squeeze of lime).

It will take some time to get into the swing of things. And not every meal has to b perfect unless ur pushing 8% bf. just make sure ur nutrient timing is right. Like stem said, it just needs to b averages out over a week. If u don't eat enough one day, no sweat, it happens. If u come a few hundred cals short, I wouldn't even worry about it. Ur cutting not bulking. Just don't overdo it and make sure ur getting nutrients when u need them.

[Back In Black]

Mate, it's all about hitting macro's. if that's better in 3 meals for you then that's ok. There's lots if bro science bollox that you have to eat 6 or 7 times a day and you mustn't eat too much fat with carbs etc.

Mate, I'll get something over to you in a bit!

Preparation is key!!

[Tron3219]

Again, what stem said! I eat 2 meals a day! But I didn't wanna bring that up cuz I'm on an intermittent fasting diet and I didn't wanna break any of that kinda stuff open. I figured it'd b better if u got into the eating right and routine thing first

[Ajc330]

you said you dont know if you are eating the right foods, give us a layout of what ur diet looks like

[bethdoth]

you said you dont know if you are eating the right foods, give us a layout of what ur diet looks like

Glad you asked here are 2 of my 4 days. Today was pretty good but, I had to stop and work on a friends PC and then go fix a toliet for my daughter so I went from 1:40 to about 5:30 before eating. I asked the wife to pick up some bonelees porkchops for the grill.

[Ajc330]

hmm thats odd, it wont let me view the thumbnails

[bethdoth]

hmm thats odd, it wont let me view the thumbnails

It should now i was updating todays.

[Ajc330]

hmm im not too crazy about your diet, I would ditch the yogurt

[bethdoth]

hmm im not too crazy about your diet, I would ditch the yogurt

The stuff I decided to use is Yoplait triple berry. It if frozen strawberry's,blueberry's,raspberry's and yogurt chunks 1.5 g fat 14 g carbs and 2 grams protein. I use this in my ISO-100 whey Protein shake, made with water.... makes it taste great!!!! I would think that this is just as good if not better than a piece of fruit, say a medium size banana .39 fat 26.95 carbs 1.29 protein?

[Ajc330]

i dont like dairy cuz i have a theory it makes you look soft i could be completely wrong, i know guys who eat cottage cheese and look great, but yogurt is for women who are watching their calories and want to eat less and lose weight, we are in a different ball game, we want to gain muscle and stay vascular, i just dont think yogurt plays a role in the bodybuilding lifestyle, and what about a peice of watermelon instead of ur banana? bananas do have a lot of sugar

[bethdoth]

I love watermelon and other mellons and looking at the comparison there is a pretty significant difference in sugar 9.5g sugar 11.6 carbs vise 28g sugar 51 carbs in one cup. It seems an apple is about in the middle at 13g sugar 16 carbs The hard part is trying to find decent watermelon in Wisconsin in the winter! I will try though thanks for pointing out that alternative.

Oh man a guy has to have one vise in life! The triple berry is more frozen fruit than anything else. It's not a creamy mixture of yogurt in a plastic container. It is frozen fruit with a few frozen yogurt chunks. It makes your protein shake yummy and ice cold like a smoothie!!! here is the data on it. Seems pretty good to me??? Attachment 131584

[Ajc330]

it doesnt sound too bad well if the rest of your diet is on point i dont see why u wouldnt make progress

[Back In Black]

Berries (not strawberries) are preferable to all other fruit when cutting.

Dairy is an issue on a cut when you consume a reasonable amount in view of its sugar (lactose) content.

Cottage cheese appears in my diet whether I bulk or cut. Milk goes in my tea and coffee whether I bulk or cut!

I don't like yoghurt so I don't eat it. But generally it tends to be higher in sugar than cottage cheese.

[bethdoth]

Berries (not strawberries) are preferable to all other fruit when cutting.

Dairy is an issue on a cut when you consume a reasonable amount in view of its sugar (lactose) content.

Cottage cheese appears in my diet whether I bulk or cut. Milk goes in my tea and coffee whether I bulk or cut!

I don't like yoghurt so I don't eat it. But generally it tends to be higher in sugar than cottage cheese.

Thanks SteM I will start on more berries. was there anything else in my 2 days I posted you would change or add? Wife went shopping today and got me pork, ribeyes, more chicken. What is an easy and good green veggie I could add? can't cook asparagus every night.

[Back In Black]

Bacon is a bit of a no no, generally high fat and salt content.

Nothing glaring about those 2 days though. Make sure you hit your macro's and you'll be good.

Acceptable veggies spinach, sprouts, kale, green bean, broccoli, cauliflower, cabbage, spring greens and the like!

[bethdoth]

I did pretty good today. I will ditch the banana. My energy level seemed a bit down when I worked out today. The list is not in order of how I ate the foods.Attachment 131597

[bethdoth]

I'm still fine tuning my diet. Having some problems because the wife does the shopping, I think I need to start going with her. I think I will reduce my fat down to 15% and lower total calories down from 2200 to 2100.

I have been doing a lot of reading and see a few different points of view on fasting cardio. For someone like me that is trying to get lean without loosing any muscle should I do fasting cardio? I could do my cardio on my elliptical at home at 5AM before work and then lift after work at 3PM. The only thing is I wouldn't have time for 50 minutes of cardio before work like I do after work unless I did it a 4:30 AM, so would 30-35 minutes be enough?

[Back In Black]

Ideally you'd want 40-60 mins fasted cardio if you wee doing a steady pace. Having said that, at your current %, you could some 30 mins HIIT in a fasted state until you drop a few points below 15%.

I'd leave fats at 20%, if you feel the need to drop your cals already either drop them from carbs or drop evenly across each macro.

It's not an overnight process, it takes time, but we'll be here to help and support you throughout.

[bethdoth]

I will try it for a few days and see if I can roll out of bed a bit earlier and do 50 minutes of fasted cardo at 145BPM. 145-150 seems to be a good traget heart rate for me, I work up a good sweat but don't feel like I need a lower level at some points during the workout like when I do 158-162BPM.

What is considered to be fasted? How many hours before should I stop eating?

I know it takes time but getting slow results is not in m y DNA!! LOL If you knew me personally you would know that I am the type of person that goes and goes until the job is done. If I was to rebuild an old car I would be at it all the time till done. But I realize this is a lifestyle not a project.

Thanks for the help and support.

[Back In Black]

Hmmmm, maybe your another 405 Did you read his thread yet?

Fasted? Depends what you've eaten and when but generally I count it as first thing in the morning, same as you are.

Man with a plan, I like it!

[bethdoth]

Hmmmm, maybe your another 405 Did you read his thread yet?

Fasted? Depends what you've eaten and when but generally I count it as first thing in the morning, same as you are.

Man with a plan, I like it!

That is funny! I found his progress thread and read most of the 9 million pages! LOL After reading his thread I see we have a lot in common. He was very motivated, came here in ok shape and achieved his goal. I am going to achieve my goal! Everyday I read more and document what I am doing then adjust from what I have learned.

I'm not interested in benching 405 just want to be lean. I fractured my L4 putting up a tree-stand to go bow-hunting back in the 80's, crashed my motorcycle on Road America race track in 2006 and broke my neck (C5 & C6 fused C7 herniated), ripped a tendon in my left hamstring playing softball in 2004. Spent many years on the steel decks of ships, running airfield and beaches. My motivation is not just my ego/vanity but, if I am carrying around 20 pounds less fat and more lean muscle...my aches and pains from the fun life I have lead should be minimized.

Thanks for your help and I am sure I will be consulting you more as I progress. I do search the forum but, sometimes find contradicting information and may need clarification. A person needs to be able to filter information on forums and make decisions about what works for them personally.

Tomorrow is another day and I will get up and do 40 -50 minutes cardio before work... try to consume most of my carbs in the morning meals and not eat for 60 minutes after my morning cardio. I wonder if I can make those protein pancakes the night before then take to work and nuk-em?

[bethdoth]

Got up at 4:30 and did 41 minutes fasted cardio then ate egg whites, whey protein, berries and 3 slices of ham. I bit low on calories but tried to load carbs early in the day. Will hit the gym for a good shoulder workout and then more cardio after work.

[Ajc330]

Got up at 4:30 and did 41 minutes fasted cardio then ate egg whites, whey protein, berries and 3 slices of ham. I bit low on calories but tried to load carbs early in the day. Will hit the gym for a good shoulder workout and then more cardio after work.

lookin good, keep up the hard work!

[Back In Black]

Your right mate, you need to work out what works for you best. Those with great results aren't afraid to experiment a little as time goes on. Of course, it has to fit your lifestyle too.

Pancakes next day are ok. Some people eat them cold some reheat, whatever you like.

20lbs is doable before end of April, the weeks will fly by!

[bethdoth]

Just thought I would check-in and give an update. Diet is going great. I have it pretty fine tuned at 2100 calories a day with a 50% Protien, 30% carb and 20% fat. I have also been doing 40-60 minutes of fasting cardio at 145BPM 3-4 times a week. Minor set back lifting because I separated my right shoulder. I have been doing my neglected legs more now and tried doing chest and back Yesterday. I should have listened to the doc and gave it a bit more time because my shoulders hurt today.

Will get my BF% checked again soon. Since Jan 2nd I have went from 208 down to 198 and have lost 3 inches off the love handles. I am feeling better and starting to see some real results. I have been continuing my HRT but, just can't seem to get my testosterone up. After 6 weeks of 50mg SQ every 3.5 days it only went from 303 to 394. Have an appointment with a new doc Wednesday, I hope he can provide some good advise.

[Back In Black]

Good luck with the Dr but its great work on the weight loss

[bethdoth]

So one month into my new found nutrition and exercise plan figured I would update this thread. Meal plan is going well. I still do some fine tuning to make it a bit more exciting ...trying broiled Haddock vise baked... mixing up a few other things.

Bodyfat was measured at 26% on Jan 2nd I will get a new measurement this week. I think it will be down in the low 20's.