Hoping to get a little advice on this diet plan.
I am 41 years old, 5'9.5, and weigh close to 220 +/- a couple pounds on any given day. Going my pictures in forum I put myself roughly at 27% bodyfat. I have not done any caliber testing or bodypod to get this number though.
I do a starting strength style 5x5 workout 3x a week and I have been doing fasted cardio every morning for the past 20 days and plan to continue this indefinitely.
My cardio typically consists of 1 hour of medium to low intensity. Usually this is walking 4 miles which takes me 64 minutes or riding a bike for an hour averaging 10-11 mph. There is an occasion where I will run for 3 miles and then walk for 1 but not as often.
My fasted cardio is typically in morning and workouts in afternoon. There are days where I workout in the am and follow it up with the cardio. All depends on my mood. Schedule is not set in stone.
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I have calculated my BMR to be 2046.015 and my TDEE to be approximately 3171 without calculating my cardio in.
5am - Fasted cardio
6am -
7 oz egg white/5 oz diced chicken breast/4 oz brown rice P - 58.4 C - 50.6 F - 4.5 Cals - 494
Vitamins + Fish Oil F - 2.5 25
9-10am -
7 oz Chicken Breast (sometimes other lean meat) P - 38.8 F - 4.5 Cals -206
4 oz brown rice P - 4 C - 45.3 F - 1.3 Cals - 213.3
12 pm -
7 oz Chicken Breast (or other lean meat) P -38.8 F - 4.5 Cals - 206
4 oz brown rice p - 4 C - 45.3 F - 1.3 Cals - 213.3
3-5pm(post WO) -
Shake w/ dextrose p -50 C - 44 Cals - 380
6-7pm -
8.5 oz chicken breast (or other lean meat) p - 47.1 F - 5.4 Cals - 250.8
4 oz brown rice p - 4 C - 45.3 F - 1.3 Cals - 213.3
5.5 oz red potato p -5.5 C - 27.5 Cals -137.5
Can no salt green beans p - 3.5 C - 10.5 Cals - 70
Brocolli (or cauliflower) p - 3.3 C - 10.1 Cals - 49
Snacks - eat em when I feel like it
2 hard boiled eggs p - 12 C - 2 F - 10 Cals - 140
3 TB peanut butter (may sw. to almond at times) p - 13.5 C - 10.5 F - 21 Cals -270
Totals - Calories - 2868.2 Protein - 240.1 (36.5%) Carbs - 291 (44.2%) Fat - 56.3 (19.2%)
This will be what I am basically eating for amounts, I may switch meals around during the day and have shake in am or however else. I know my evening meal has a lot of carbs, this helps me to stay full in the evening which is my weak moment where I carve eating crap. This helps to eliminate cravings. As I lose weight, this will most likely be the area where I would shave some carbs to keep the deficit.
My cardio sessions burn (according to endomondo phone app) roughly 650 cals per session.
Also, I just started TRT a week ago if that changes anything and I also plan on doing the austinite fat loss stack when my order arrives.
I have tried to be as detailed as possible but I will be more than happy to add anything else you will find helpful.
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Originally Posted by Brett N
