Macros Evaluation for lean mass gains and continued body fat loss. Critique please...

[Indymuscleguy]

Stats:
47 yo
5'9" 187 lbs 13.6% bf (7/30/13) (2003 I weighed 153 lbs and currently 187 lbs)
Cycle history 10 cycles in 10 years (Goal was to gain lean muscle mass)
Cyp/Prop, Ethanate/Prop, Cyp/Masteron were the compounds I used.

Since February my body fat % has gone from 19.2% to 13.6% and in most areas I have gained size. My weight has gone from 171 lbs to 187 lbs. I have made this transformation without cardio until last month when I dusted off my road bike and have been riding 20-22 miles on the day I don't workout.

My diet for the past 8 weeks:

Meal 1: 6 whole eggs scrambled
1 scoop of whey protein
Whole Wheat Bagel w/peanut butter

Meals 2-4: 2 cans of tuna mixed with 4 boiled eggs and 1/2 cup white rice. (Pre-mixed together)
Large, unmeasured portion of steamed vegetable medley.

Meal 5: 2 scoops of whey-isolate blend protein mixed with water 3 grams of L-arginine

Post workout/Meal 6: Same as meals 2-4 but with 1 cup of white rice

Ok...I have calculated the macros from my diet posted above. Now, my goal isn't to become a monster, rather, keep the lean mass I have built. My next goal is to tune or tweak the diet to attain my goal of 12% body fat by the end of August and 10% by October. (i.e. -1% per month) Today I am subtitling the tuna with 6-8oz of lean beef, the rest of the diet will remain the same.

I can be totally off the mark here as far as the % ratio of protien/carbs/fats so please critique.

Calories Protein Fats Carbs
Breakfast Macros: 775 69 35 256
Meals 2, 3, 5 & 6 1928 192 24 88.8
Meal 4 125 25 1 3.0

Total: 2828 286 60 118

For the next 8 weeks I am switching to an all beef diet.
Meal 1: No change from above
Meals 2-5: 8oz of beef per serving
1/2 cup of brown rice or baked sweet potato fries
Vegetable medley as listed above

[Indymuscleguy]

Bump

[Brazensol]

Here's what I've been doing since 22 Jul. Protein - 230g, Carbs - 265, Fats - 70-75g for a total of 2655 calories. This will vary a little but not very much. This is how I am eating on lifting days (M-T-Th-F). On non lift days I am still using my cutting macros - 160p, 185c, 55f for total of ~1800. I upped my lifting days because frankly I got tired of just cutting and felt I was losing too much lbm. When I increased my calories I was worried that I might start putting fat back on but so far I have dropped 1.6% bf, 5.8 pounds but I have started to regain lbm! LBM has increased ~1.5%. Now take this with a grain of salt because all I'm using is my bathroom scale but it seems to be pretty consistent.

I have yet to run a cycle so not sure how aas may play into the equation but macro's are macro's if you know what I mean.

[Indymuscleguy]

Thanks for your response bro. This is the first time that I am trying to really look at my diet. I've come so far since February and now that my body fat is getting closer to the 10% mark, I realize it's going to be VERY difficult to go from 13.6 to 12 and even harder to go from 12 to 10 etc.

I just want to know if I am on the right track.

[Indymuscleguy]

Bump for eval...

[Back In Black]

Well, your macro's add up to less than 2200 calories not over 2800.

What has been the results over the last 8 weeks on that diet?

Why switch to all beef?

[Indymuscleguy]

Well, your macro's add up to less than 2200 calories not over 2800.

What has been the results over the last 8 weeks on that diet?

Why switch to all beef?

Thanks for your response!

Ah really? Thanks. This was my first attempt to calculate so, can you tell me where I calculated incorrectly?

Well my trainer said that I should switch up my diet just I do with my workouts. He said that consuming more beef will give me a harder look. The following 8 weeks I will switch to grilled chicken breasts. In the past all I ate was chicken, so we are trying to see what type of protein gives me the best results.

I lost 1.2% bodyfat in 8 weeks on the tuna diet. I probably would have lost more bf% had I eaten Talapia or salmon.

[Back In Black]

Can you ask him what the beef contains that will give you that 'harder' look? Obviously you are going to have to choose the right cut as beef is high in fat.

For your calculations protein and carbs have 4 calories per gram and fat has 9 calories per gram. Either your macros's are way off or your calories are. Are your breakfast carbs 256 or is it a typo? What do you have that gives you 35g fat in that meal?

[Indymuscleguy]

I will do. He mentioned that beef contains creatine naturally. I also believe his point was my body would get used to a single source of protien and I needed to change or rotate my souce of protien from fish/chicken/beef (in no particular order). What are your thoughts?

As far as the 'calories per gram' I didn't calculate that way, rather, just straight numbers from what I got on the food lables and totaled or summed them together. The 256g of carbs for my first meal came from the whole wheat bagel. I will double check that value.

Again, I am far from being an expert, but if I am going to consider the show in June of 2014, I need to document what I am doing so I can obtain my goals. I really appreciate everyone's advice and look forward to more.

[Back In Black]

I prefer to vary my food sources almost every meal. I would hate to go a week, let alone several, with only one protein source.

It takes about 6 bagels to give close to 250g of carbs, are you eating that many? I'd suggest you start calculating everything more closely, you are having some massive discrepancies with the current approach.

And yes, beef contains creatine but I'm not sure how eating it 5 times a day will make you look harder. Once you reach a saturation point with it, you waste the extra.

[Indymuscleguy]

Good points. I like that approach.

No, just the one at breakfast.

Where do I find the calculation formula to become more accurate? I really am literally gleaning info from frood lables and the internet searches. Would you calculate my macros from the foods listed from above? Clearly I'm doing something right or close to being correct as I have really lowered my bodyfat, essntially 1% per month. If I am doing something wrong...please, by all means, let me know.

I think his point was that red meat in general will give you a harder look.

[Back In Black]

Take the nutrition info from the labels where possible. When not, use myfitnesspal for the rest.

I can't work anything out for you, all cans of tuna are different, as are bagels, eggs etc.

It's up to you, you can keep going as you are and adjust something when fat loss stops or you can be a little more scientific and count your macro's so you know how best you react to different splits.

And weigh y our food raw/uncooked if you aren't already.

I've never heard anybody say that about beef before, can you ask him exactly what he means so I can maybe learn something?

[Brazensol]

Look into buying a food scale and weighing every thing that goes down your throat. That's what I'm doing now. It is a little tedious but I know exactly what I am getting in terms of calories and macros.

I was 21.4% bf on 1 June and as of yesterday I was 17.3%. That's ~2% drop per month and I attribute that to keeping on top of my diet (knowing what I am eating). I log everything on an excel spreadsheet. Knowledge is power!

[Indymuscleguy]

Look into buying a food scale and weighing every thing that goes down your throat. That's what I'm doing now. It is a little tedious but I know exactly what I am getting in terms of calories and macros.

I was 21.4% bf on 1 June and as of yesterday I was 17.3%. That's ~2% drop per month and I attribute that to keeping on top of my diet (knowing what I am eating). I log everything on an excel spreadsheet. Knowledge is power!

I'd like a copy of that spreadsheet. Care to email it to me?

[Brazensol]

I'd like a copy of that spreadsheet. Care to email it to me?

I will give it a shot... When it comes to this kind of stuff, well, I suck. lol.

[Indymuscleguy]

Update: It's been a week on an all-lean beef diet from my all-fish diet and I have to say I am not nearly as lean and feel like I am putting on fat. I think I'm going back to all-fish diet.