diet advice

[cornfedboy2000]

okay, here are my stats: 36 years old,5 foot 11 inches,320 pounds, currently on HRT for severely low testosterone .8 months ago I suffered a severe injury, my right leg was partially severed in a motorcycle accident and my right foot was de-gloved. since the accident I put on about 60 to 70 lbs, and lost a whole bunch of muscle as I was completely chair bound with a PICC line, and have undergone 4 major surgeries to save my leg. Add to that the ridiculously low T and you end up with the jiggling ball of jello I am now. Now I am finally starting to walk again, and started androgel (with some other things tossed in to help) and need a little guidance. I want to cut my calories way back, and focus on more protein (shakes, lean meat, fish) and low but good carbs (veggies, fruit), but I'm not sure how far I can cut back the caloric intake while still supporting bone growth. I have another surgery next week (new titanium rod, and a bone graft) , so my bones are still healing... Anybody know how drastic I can get?

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

cornfed welcome man!

im glad u pulled thru! "de-gloved" foot does not sound good at all! we can get u on the right track for sure! im sure u want fast results yesterday but i suggest u take consistent results every week and try not to be in too much of a hurry. itll happen its just gonna take some time.

do u know what ur bf% is? if not have a look at this pic and see if u can figure it out. also read this sticky:

http://forums.steroid.com/showthread...g#.UVcuMFf2VOE

[cornfedboy2000]

without even looking at the picture I can safely say that I am at 40 percent or higher. probably 45 percent. I am in no rush, to be honest I have battled my weight for a long time. With my life altering injuries, a rebuilt foot with pieces of my quadricep, and now beginning to dial in my TRT, I have learned the true meaning of patience. In 2003 I was 198lbs and 10% BF... I'm fine and dandy even being at 240-250 lbs as I have the frame to carry it, but obviously I can't continue at 320. I figure that as long as I'm on TRT, I might as well take full advantage of the pharmaceutical enhancement and dial myself in completely.

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

^^ yeh i guesstimated u at 40%

a good starting formula for calculating rough maintenance cals is (LBM x 15)

for u at 320lbs 40%bf

320 x .6(%LBM) = 192lbs LBM

192 x 15 = 2880cals

id run 2800cals and lets see how u do. my guess is ur gonna start dropping fat just by cleaning ur diet up. u can either run a 40/40/20 split or 50/30/20 (pro/carb/fat)..

40/40/20 would prob be good so ur getting an equal amount of carbs and protein and itll give u plenty of room for tweaking down the road as u hit sticking spots.

2800cals
40/40/20
280g pro
280g carbs
62g fat

id suggest building a diet hitting these macros and post it for review, lets see what u come up with.

[cornfedboy2000]

Is that based off of target LBM? I would say that with the amount of atrophy I've sustained if I was at 10 % BF now I'd weigh about 175. 2880 just seems really high, even clean calories, considering my mobility issues. Thoughts?

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

yeh could be. hard to say how much LBM u have without a pic.. for me with 175lbs LBM i can maintain at 3000cals daily but i do cardio and lift.

at 320lbs and 40%bf (a guesstimate without a pic) that puts ur LBM at 192lbs.. if u think ud be 175lbs at 10% then thatd give u more like 158lbs LBM

158 x 15 = 2370cals (better??) - call it 2400

40/40/20
240g pro
240g carb
53g fat

50/30/20
300g pro
180g carbs
53g fat

what has ur diet consisted of up to this point? how many cals do u think u have been eating daily? or do u even know?

side note: with 158lbs LBM and 320 total weight this gives u 162lbs fat to lose

162/320 = 50%bf +-

[cornfedboy2000]

Could honestly be that high... I've never been this big. I've been sitting around stuffin my face with junk... Almost all processed food, sugars, just basically killing myself on top of being chair bound. I think you're probably right, just cleaning it up should start the process. I'll put a current pic up maybe tomorrow, I don't have my laptop here.

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

Could honestly be that high... I've never been this big. I've been sitting around stuffin my face with junk... Almost all processed food, sugars, just basically killing myself on top of being chair bound. I think you're probably right, just cleaning it up should start the process. I'll put a current pic up maybe tomorrow, I don't have my laptop here.

this is why i didnt wanna be extremely aggressive with ur deficit starting out. u have a good way to go and u want to leave a lot of room to tweak along the way. ive found with cutting, better to start slow as opposed to throwing every tool u have at it at once because when u plateau it makes it more difficult to make changes. this is where plateaus are broken thru IMO, changes.. and tweaks..

[cornfedboy2000]

Makes sense to me... Just told my wife what I'm planning , and the fact that I need to cut out the simple sugars, starches, and processed foods, and I'll be eating on my own unless she comes along for the ride... She's not sure she can do it. Gonna be tough with her and the kids in the house eating what they want... But I've done it before

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

maybe u can be a positive influence on them ive been eating on my own for almost 2 years.. LOL.. my wife gives me crap about how we never eat the same thing and often dont sit down to dinner, so i have tried to be a little more flexible without sacrificing quality food choices.. in other words, we still dont eat the same thing but instead of eating my food on the sectional in the man cave i eat it at the table..

[cornfedboy2000]

OK, even though these pics make me sick, here's what I'm dealing with. Keep in mind that my avatar pic was about a year and a half ago... This was a quick slide since the accident.

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

ok man id say 40-50%bf +- is about right.. hard to guesstimate but that is ballpark. so ur looking roughly somewhere in the neighborhood of 2400-2800cals.. personally if u want to be safe start around 2500cals 40/40/20 since ur not gonna be doing a whole lot.. lets see how u react to the clean food and base what we do next on ur progress. if ur dropping more than 2lbs per week consistently we may increase cals a bit..

i see u can stand and look like u can walk what kind of surgery are u having coming up? titanium rod and bone graft where at?

[krugerr]

OK, even though these pics make me sick, here's what I'm dealing with. Keep in mind that my avatar pic was about a year and a half ago... This was a quick slide since the accident.

<img src="http://forums.steroid .com/attachment.php?attachmentid=136493"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=136494"/>

I applaud your bravery here my friend. It hurts to realise. But now that you have, use that "sick" feeling as your motivation.

Excellent advise here from 405, as always. This man will see you to the right path. Good luck! Ill be very interested to follow your progression once you get started on the diet. Lastly, good luck with the surgery.

[cornfedboy2000]

The bone is still broken, but the current rod can support me... If I do anything other than gimp it'll bend, so they're replacing it. The graft is fora chunk of the tibia that was left somewhere on the road after the accident. I'm walking on it about 3 months earlier than what they told me I would. They were and still are surprised I can withstand the pain with little to no meds, but as anyone who is into weight lifting and/or bodybuilding, like most of us in this forum, we know that mind over body is completely attainable.

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

i commend ur determination apply this same determination to ur diet and workout (once ur able) and i have no doubt u will be back to ur old self in no time!

now lets see u put together a diet hitting the cals and macros we discussed..