Tired of wasting time and energy!

[DaKine808]

What's going on everyone. new to the boards and looking to get some guidance on proper diet and nutrition. Tired of spending time in the gym and not getting desired results. Want to lean out while maintaing( or gaining) some muscle.

Basic stats
28 m. 6'0 195lbs. exercise 5-6 times a week and play intramural sports. I had a bod pod body fat analysis done last month and my body fat was 23%! Although I did cardio, drank about 2 1/5 liters of water and had a decent breakfast about an hour before the test which i found out threw it off completely. The tech said she thinks i might be around 19 percent.

Work out 5-6 days a week. 3 day split. Legs/push/pull/ break and repeat. some weeks i'll take two days off instead of one. Do fasted steady state cardio for 40 mins twice a week and HIIT cardio(rows, jump rope, burpees, sprints etc...) for 25 mins twice a week as well at the end of my workouts. Steady state days i'm burning around 550 cals in my session and HIIT days i'm getting between 600-700 cals in a cardio session.

Been cleaning up the diet. Used the TDEE calculator at fitnessfrog . com. Based off the calculations my TDEE is 3457 cals a day. Taking 500 from that puts me at 2957. I eat every 3 hours or when i'm hungry. The tuna patties get snacked on during the course of the day. below are pictures taken today, my daily diet, and list of supplements I'm taking. looking to hit a 40/40/20 with my macros or should that change to another split?. Any guidance or advice is greatly appreciated.


3457 TDEE 105 cal

(morning shake)Protein shake+1/4 cup brown rice flour + scoop green vibrance probiotic + half bananna (Cytosport 100 percent whey from costco)-
375 cals 33 protein 55 carb 6 fat

brown rice (105 gm, 3.7 oz)
310 cals 60 carb 4 pro fat 0
Chicken breast(2)
220 cals 0 carb 50 protein 1.5gm fat
in 2tbsp extra virgin olive oil
250 cals 0 protein 0 carb 28 fat
( that olive oil is used to sear 6 chicken breast before being baked)
1 cup of Broc
41 cals 7 carb 4 protein 0 fat

(6 patties)Tuna patties (in water 2 cans) + 1 cup of coaches oats
600 cals 44 protein 81 carb 11 fat

pre w/o meal – 1 chicken breat ½ cup brown rice
265 cals 29 protein 30 carb 1.5 fat

Pre w/o shake whey + half bananna
190 cals 28 protein 14 carb 3 fat

brown rice (105 gm, 3.7 oz)
310 cals 60 carb 4 pro fat 0
Chicken breast(2)
220 cals 0 carb 50 protein 1.5gm fat
1 Cup Broc
41 cals 7 carb 4 protein 0 fat

Post w/o shake whey + med apple
212 cals 28 protein 30 carb 3 fat


Bedtime shake whey
140 cal 27 protein 3 carb 3 fat

Total cals – 2863
Total pro – 255
Total carb - 347
Total fat - 57

Supplements -
Green Vibrance probiotic
Orange triad multi vit.
Omega 3 fish oil
Glucosamine and chonodroitin with MSM
taurine
BCAA's
5 gm glutamine with every shake and BCAA powder

[austinite]

Welcome!

Let's get crackin....

You're eating too much. Forget online TDEE calculators. I figure your TDEE at 2340 (let's say you're 20% BF). So with my forumula (LBM x 15), you would have to eat 1800 calories per day in order to cut.

I'm not sure what your PWO consists of. But hopefully no lactose. Drink it with water and check your carb sources. No fructose/dextrose/maltodextrin. Kill all lactose and fruit even.

Take Vitamin E with your fish oils to protect the fatty acids. At least 400iu, forget the multivitamin, that's garbage , also Consider adding diet green tea to your liquid intake.

That's a start, but I think your main issues are your TDEE is way off and possibly your Shakes. -- start scheduling your bodpods early in the AM and go before you eat anything.

[DaKine808]

Glad to be here!

1800 cals a day?!? sheesh! Feel like i'll melt away at that amount of cals.

I accidentally put Pre w/o shake twice above. my PWO is whey, an apple. and i usually eat 2 chicken breast with 105gm(60 ish carbs) shortly thereafter. I dont consume any dairy and all my shakes are made with water. All fruit gone? what would you suggest pre and post workout? I've always followed that the idea that upon waking, pre, and post workout you should have some fast acting carbs in the mix.

With the fish oil should I stick to the Omega 3. or opt for the 3,6, and 9 omegas? Also, what is a recommended dosage?

For the green tea is it good for an anytime drink? I should I drink it around my meals to help out in feeling more full?

My lean proteins are mainly ahi steaks(tuna) and chicken breast.

IS there a time i should be cutting carbs you think? or as long as i hit my macros? I work out in the PM. what would you recc for my last/post workout meal?

[cj111]

You should get enough omega 6 and 9 from diet.

I like oatmeal 1.5-2 hours before gym. And pwo I usually eat sweet potato for my carb.

[austinite]

If dieting was easy, everyone would succeed

Don't be concerned with imaginary "windows" where you need carbs/protein. Just get your macros in and spread it out however you like.

I take 3600 omega 3. -- that said, 6 & 9 wouldn't hurt

DIET green tea. And yes, drink anytime. I drink 1 to 2 liters daily when cutting as part of my daily liquid intake.

Last meal? Spinach salad with grilled chicken breast and boiled eggs. Eat as much spinach as you want. Sometimes I do chicken and steamed broccoli.

[ironbeck]

If it was easy, every one would be jacked.

[ghettoboyd]

If dieting was easy, everyone would succeed

Don't be concerned with imaginary "windows" where you need carbs/protein. Just get your macros in and spread it out however you like.

I take 3600 omega 3. -- that said, 6 & 9 wouldn't hurt

DIET green tea. And yes, drink anytime. I drink 1 to 2 liters daily when cutting as part of my daily liquid intake.

Last meal? Spinach salad with grilled chicken breast and boiled eggs. Eat as much spinach as you want. Sometimes I do chicken and steamed broccoli.

don't mean to hijack the thread but astinite how are you getting the tea to drink?...what I mean is can you buy it premade at the store or do you make it yourself...im curiouse..thanks bro...

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

19%bf seems a bit high based on ur pics IMO. id put u closer to 15-16%

[austinite]

don't mean to hijack the thread but astinite how are you getting the tea to drink?...what I mean is can you buy it premade at the store or do you make it yourself...im curiouse..thanks bro...

Premade! Easy as pie. Here is the one I drink... checkout the label:

http://www.sweetleaftea.com/flavors/...trus+green+tea

The make different sizes and my local grocery store carries it.

Here is a store locator: http://www.sweetleaftea.com/find_a_bottle

[ghettoboyd]

Premade! Easy as pie. Here is the one I drink... checkout the label:

http://www.sweetleaftea.com/flavors/...trus+green+tea

The make different sizes and my local grocery store carries it.

Here is a store locator: http://www.sweetleaftea.com/find_a_bottle

nice bro thanks for the input...im going to get on some soon it sounds great I love tea anyways so thanks again...

[DaKine808]

If dieting was easy, everyone would succeed

Don't be concerned with imaginary "windows" where you need carbs/protein. Just get your macros in and spread it out however you like.

I take 3600 omega 3. -- that said, 6 & 9 wouldn't hurt

DIET green tea. And yes, drink anytime. I drink 1 to 2 liters daily when cutting as part of my daily liquid intake.

Last meal? Spinach salad with grilled chicken breast and boiled eggs. Eat as much spinach as you want. Sometimes I do chicken and steamed broccoli.

Sounds good. I'm going to re-do my diet and will be hitting 1800 cals a day based on a 40/40/20 split. If i'm hitting 1800 a day, should i keep it the same on non-workout days? or should i change the spilt on non-workout days? I'll also be supplementing green tea into my daily intake of fluids.

[DaKine808]

19%bf seems a bit high based on ur pics IMO. id put u closer to 15-16%

I aint gonna argue that! haha. Regardless of BF percentage I'm just ready for a full blown change! I Plan to keep updating this post with pictures every week or so once i get a set diet in place.

[austinite]

Sounds good. I'm going to re-do my diet and will be hitting 1800 cals a day based on a 40/40/20 split. If i'm hitting 1800 a day, should i keep it the same on non-workout days? or should i change the spilt on non-workout days? I'll also be supplementing green tea into my daily intake of fluids.

I need to emphasize... DIET green tea. Anything else and you're defeating the purpose.

Stay at 1800 cals on and off days.

[XstabberX]

I'm new to calculating LBM but I come up with 2,250. Good luck with your cut also

[austinite]

I'm new to calculating LBM but I come up with 2,250. Good luck with your cut also

2250 what?

[DaKine808]

Aight its been about 2 weeks since I've changed up the diet as per Austinite. without going in depth, I have been taking in 1850 cals a day. last carb around 7pm with my PWO meal. NO dairy, no sugars. 40/40/20 macro split.

Doing a three day split of Push/Pull/Legs/Rest/Rest/Repeat.

cardio 4x a week. 2 fasted steady state for 45min + PWO cardio for 30-40min. Then two HIIT cardio days for 30min PWO.

have started taking 200Mg of caffeine 3x a day in efforts to raise metabolism. Seems to be working good so far.

Austinite.... I'm hooked on DIET lipton green citrus tea. Actually have my whole shop drinking it now haha. Owe ya on that one.

The first set of pics were taken PWO and these were taken first thing upon waking, so the change looks kinda drastic for how much time has passed... I'll make sure to stick to early Am pics from now on. What do you all think? probably mostly water weight but i figured i'd post anyway.

[austinite]

^ Outstanding bro. Keep with it! Glad to hear you're enjoying diet green tea. All the benefit and none of the calories!

keep us posted brother.

[DaKine808]

Thanks. I'll update this thread with pictures every 2 weeks or so in addition to any changes made to diet and body fat percentage.

[austinite]

Please update us on your progress with the given changes in your diet.

[Rusty11]

OP, Nice transformation so far!
Quick hijack: being a bit of an insomniac has kept me away from green tea. So, would a caffeine-free green tea defeat the purpose-not give the same benefits? Thanks.

[austinite]

OP, Nice transformation so far!
Quick hijack: being a bit of an insomniac has kept me away from green tea. So, would a caffeine-free green tea defeat the purpose-not give the same benefits? Thanks.

Caffeine free is just fine.

[Rusty11]

Really?! Hell, I'm off to the store tomorrow. I can't thank you enough for all the info you provide.

[austinite]

Really?! Hell, I'm off to the store tomorrow. I can't thank you enough for all the info you provide.

Sure thing, Rusty.