Need help putting a diet together

[GiovanniM88]

This is my first thread not sure what to put but i never had a problem watching my diet always workout 4 to 5 times a week after working 8 hours in constrution i weight always seem to be right but once i broke my hand and had to take 3 months off the gym and thats when weight started to come i only know the basics of dieting i guna be starting my second cycle been working out again for the past 3 weeks strong getting my strenght back and really just need help putting a diet together to gain a little bit more mass but really want to cut
This what i have been eating for the past 3 weeks

meal 1.
3 egg whites 1cup of oats

meal 2.
trukey sandwich no chesse with yougart

meal 3.
8oz chicken with broccoli

meal 4. before workout
protein shake

meal 5. after workout
another protein shake

meal 6.

6oz chicken brown rice

This is my cycle i plan on running in a couple weeks before i get my diet in check
test prop 1-4 weeks 100mgs eod
test e 1-12 weeks 500mgs a week
avanar 6-12 60-80mgs ed a week
PCT
HCG last 3 weeks in my cycle 100-200 iu every 4 days
clomid on hand and nolvadex

age 24
height 6ft
weight 225
tdee3432
bmr2214
bodyfat 14%
Thanks and i again when it come to dieting i suck thanks for your help tho

[gbrice75]

Bump for the OP!!

I don't have time to take on another diet 'consultation' atm, but I'm sure one of the guys will be around to help you out shortly, don't sweat it.

[GiovanniM88]

Niceee you the man

[Sgt. Hartman]

What are the macros and total cals of your diet?

I like to choose the macros I'm shooting for first and then make a list of food choices and amounts that will allow me to hit those macros.

Ex I'm eating 350g protein, 275g carbs, and 80g of fat which gives me about 3200 cals.

Then choose food sources in the correct amounts to hit those macros. Make sense?

[GiovanniM88]

kinda yesterday i calculated my TDEE my BMR and lean body mass which is 200 and im weighting 225 right now i think im supost to base off my TDEE which 3432 or base it off my BMR which is 2214 and add 300-500 cal. or subtract 300- 500 right i wanna drop the fat and cut up so do i wanna take in 3500 cal. a day or less and do the split 50/30/20 or 40/40/20 to keep my lean mass and drop bodyfat thanks for you help appreciate it bro

[MickeyKnox]

"age 24
height 6ft
weight 225
tdee3432
bmr2214
bodyfat 14%"


LBMX15=TDEE

225x25%=56.25
225-56.25=168.75

168.75X15=2531

TDEE = 2531. I would use this value for baseline.

[GiovanniM88]

so add 300-550 to 2531 or i should be taking 2531 cals. a day

[Sgt. Hartman]

Mickey's theory is correct but his figures are wrong. LBM X 15 is a more accurate way to figure tdee IMO but at 225lbs and 14% it'd be 225 X .86 = 193.5lbs LBM X 15 = 2902 cals for tdee so subtract 300 - 500 from that to create a deficit.

[auswest]

My Maintence is 24xlbm haha so deffernatly pay close attention and adjust as necessary, but to begin 15 is a good place to start, but everybody is different, it is far from accurate..for me anyways , damn my metabolism

[GiovanniM88]

So I wanna take in 2500 cals. A day Even on a cycle don't I wanna take in more cals. While on a cycle just wanna make so I can start making a meal plan based on 2500 cals.

[MickeyKnox]

Mickey's theory is correct but his figures are wrong. LBM X 15 is a more accurate way to figure tdee IMO but at 225lbs and 14% it'd be 225 X .86 = 193.5lbs LBM X 15 = 2902 cals for tdee so subtract 300 - 500 from that to create a deficit.

I just realized i use 25% instead of 14%!??? WTH?? Why did i do that?? Duhhh!

Thank you for catching that, Sarge. I have no idea why i used 25%BF? Go figure..

Sorry for the confusion, Giovanni.

[GiovanniM88]

Itz ok bro thanks for ur help I'm guna post up my meals tell me what u think

[GiovanniM88]

Hey guyz tell me what you think bout this cutting cycle diet

meal 1: cals./carbs./pro./fat/
1/2 cup oats 150/27g/5g/2.5g
1 large egg 54/0g/6g/5g
6 egg whites 102/0g/24g/0g

meal 2:
2 slices wheat bread 96/46g/12g/8g
light can tuna in water 191/og/42g/1g
banana 105/27g/1g/0g

meal 3:
chicken breast 7oz 300/0g/56/6g
1 cup broccoli 5oz 41/7g/4g/0g
apple 72/19g/0g/0g

meal 4pwo
2 scoops whey protein 260/10g/48g/4g

meal 5: pwo
2 scoops whey protein 260/10g/48g/4g
1/2 cup oats 150/27g/5g/2.5g
banana 105/27g/1g/0g

meal 6:
chicken breast 7oz 300/0g/56g/6g
1 cup brown rice 218/46g/5g/2g

total cals. 2402/ carbs.246g/ pro.31g3/ fat 127g


was tring to shot for 2602 calries a day with 40/40/20 but i wanna cut so came up wit 2402 insatead

[GiovanniM88]

Anybodyyyy

[human project]

Hey guyz tell me what you think bout this cutting cycle diet

meal 1: cals./carbs./pro./fat/
1/2 cup oats 150/27g/5g/2.5g
1 large egg 54/0g/6g/5g
6 egg whites 102/0g/24g/0g

meal 2:
2 slices wheat bread 96/46g/12g/8g
light can tuna in water 191/og/42g/1g
banana 105/27g/1g/0g

meal 3:
chicken breast 7oz 300/0g/56/6g
1 cup broccoli 5oz 41/7g/4g/0g
apple 72/19g/0g/0g

meal 4pwo
2 scoops whey protein 260/10g/48g/4g

meal 5: pwo
2 scoops whey protein 260/10g/48g/4g
1/2 cup oats 150/27g/5g/2.5g
banana 105/27g/1g/0g

meal 6:
chicken breast 7oz 300/0g/56g/6g
1 cup brown rice 218/46g/5g/2g

total cals. 2402/ carbs.246g/ pro.31g3/ fat 127g

was tring to shot for 2602 calries a day with 40/40/20 but i wanna cut so came up wit 2402 insatead

I would eat whole eggs in the am and switch your pre workout shake for 2 cups of white rice and 8oz beef then pwo I would just drink bcaa's and glutamine and 15min later eat 1/2lb potato and another 8oz beef.... I bet that helps more then worrying about every single calorie at this point.... Worry more about whole food sources and gradually increasing calories in every meal....