how’s my diet?

Hey guys I’m soon to be starting trt, after years of minimal gains, I wonder if anyone has any critique for my diet and what I can improve on.

Meal one-

9am- 80g oats 2 scoops of whey iso. (I’m not a morning eater, not hungry in morning)

Meal 2-
12:30- 125g chicken breast, 150g white jasmine rice

Meal 3-
4:00- 125g chicken breast,150g white jasmine rice

Meal 4-

6:30- Pre workout meal- 70g crunchy nut cornflakes, 200ml almond milk

Workout from 7 to around 8:30

9:00- post workout- 6 rice cakes, 1 apple, 1 scoop whey

10:30- 2 small tortillas with mixed peppers, 300g 0% fat Greek yoghurt, 1 banana, 1 whole meal toast and a table spoon of peanut butter

are you trying to get lean ?

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Originally Posted by GearHeaded

are you trying to get lean ?

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Just been maintaining at the moment mate but I am quite lean yes, I’m just not sure how I need to eat once I start trt

well if you have really low natty T levels, and TRT brings those levels to the high optimal range, this will help stimulate glucose metabolism. you'll be able to more effectively utilize carbs and store glycogen.

however, this is not going to be to a high degree like it would be if you were on a cycle and running at supraphysiological levels , as TRT is still just a "replacement" dosage of test. but you will see at least some better use of glucose and fuller muscle due to more glycogen storage.

once you reach full saturation (4 weeks or so) try upping your Carbs some and see if you feel better, fuller, and more muscular

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Originally Posted by GearHeaded

well if you have really low natty T levels, and TRT brings those levels to the high optimal range, this will help stimulate glucose metabolism. you'll be able to more effectively utilize carbs and store glycogen.

however, this is not going to be to a high degree like it would be if you were on a cycle and running at supraphysiological levels , as TRT is still just a "replacement" dosage of test. but you will see at least some better use of glucose and fuller muscle due to more glycogen storage.

once you reach full saturation (4 weeks or so) try upping your Carbs some and see if you feel better, fuller, and more muscular

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Got the natty test levels of a 60year old mate, I’m 24 next month lol, doctors here in the uk are terrible though they are not much help with where my diet needs to be and things, like do I need to keep sodium intake down and stuff or? And keep carb sources very clean, I’m not sure and these doctors are no help

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Originally Posted by ChasinGains

Got the natty test levels of a 60year old mate, I’m 24 next month lol, doctors here in the uk are terrible though they are not much help with where my diet needs to be and things, like do I need to keep sodium intake down and stuff or? And keep carb sources very clean, I’m not sure and these doctors are no help

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Sodium should not be restricted.

Your diet is missing potassium and leaning too heavily on protein shakes over real food. You are also missing fats and vegetables.

A bowl of cereal by itself is not sufficient as a preworkout meal imo

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Originally Posted by Windex

Sodium should not be restricted.

Your diet is missing potassium and leaning too heavily on protein shakes over real food. You are also missing fats and vegetables.

A bowl of cereal by itself is not sufficient as a preworkout meal imo

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I did miss out a greens powder I use for veggies but I am missing fats yes, what healthy fats would you recommend? And what could I have pre workout meal? As regards to the shakes, I am a self employed buisness owner and do not find the time to always get in real food

meal 1
whey protein shake with almond milk and oatmeal with small piece fruit

meal 2
chicken breast, jasmine rice, 2 cups spinach, 1/2 avocado

meal 3
steak or ground bison (or beef), sweet potato, 5 asparagus spears

meal 4 - pre workout
salmon, white potato or rice

meal 5
whey protein or chicken breast, bagel or white rice, fruit

meal 6
beef or steak or fish, mixed greens with olive oil dressing, whole wheat pasta


very basic example of a meal plan that accounts for both macro and micro nutrients.. of course rotating in other nutrient dense foods throughout the week is a good idea. also mixing up your protein sources from chicken , beef, and fish, is good as they each have their own micro nutrient profile. going with just chicken is never a good idea. red meat has way more nutrients. salmon has healthy fats.

Quote:

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Originally Posted by GearHeaded

meal 1
whey protein shake with almond milk and oatmeal with small piece fruit

meal 2
chicken breast, jasmine rice, 2 cups spinach, 1/2 avocado

meal 3
steak or ground bison (or beef), sweet potato, 5 asparagus spears

meal 4 - pre workout
salmon, white potato or rice

meal 5
whey protein or chicken breast, bagel or white rice, fruit

meal 6
beef or steak or fish, mixed greens with olive oil dressing, whole wheat pasta


very basic example of a meal plan that accounts for both macro and micro nutrients.. of course rotating in other nutrient dense foods throughout the week is a good idea. also mixing up your protein sources from chicken , beef, and fish, is good as they each have their own micro nutrient profile. going with just chicken is never a good idea. red meat has way more nutrients. salmon has healthy fats.

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Thanks bro, so would you recommend one fish meal a day to get the healthy fats in?

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Originally Posted by ChasinGains

Thanks bro, so would you recommend one fish meal a day to get the healthy fats in?

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salmon is great (if you can afford it once per day then yes).. also adding in avacodo and olive oil with occasional meals too

Quote:

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Originally Posted by ChasinGains

I did miss out a greens powder I use for veggies but I am missing fats yes, what healthy fats would you recommend? And what could I have pre workout meal? As regards to the shakes, I am a self employed buisness owner and do not find the time to always get in real food

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Fish, olive oil, coconut oil, full fat dairy, and red meat are all good fats.

For shakes ;


I understand being a business owner can be busy but you just need to challenge yourself to think outside the box and get creative.

There's members here who have one business, two wives, three kids, and four dogs yet still find time to get it all in.

Quote:

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Originally Posted by Windex

Fish, olive oil, coconut oil, full fat dairy, and red meat are all good fats.

For shakes ;


I understand being a business owner can be busy but you just need to challenge yourself to think outside the box and get creative.

There's members here who have one business, two wives, three kids, and four dogs yet still find time to get it all in.

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I have a goldfish and no time for your bullshit.

Quote:

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Originally Posted by GearHeaded

meal 1
whey protein shake with almond milk and oatmeal with small piece fruit

meal 2
chicken breast, jasmine rice, 2 cups spinach, 1/2 avocado

meal 3
steak or ground bison (or beef), sweet potato, 5 asparagus spears

meal 4 - pre workout
salmon, white potato or rice

meal 5
whey protein or chicken breast, bagel or white rice, fruit

meal 6
beef or steak or fish, mixed greens with olive oil dressing, whole wheat pasta


very basic example of a meal plan that accounts for both macro and micro nutrients.. of course rotating in other nutrient dense foods throughout the week is a good idea. also mixing up your protein sources from chicken , beef, and fish, is good as they each have their own micro nutrient profile. going with just chicken is never a good idea. red meat has way more nutrients. salmon has healthy fats.

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Op notice options that suit you best which is to be self determined. Genetic predispositiond to food vary.

There is no set diet for a man. One of the things that pisses me off about the diet section is the only one way shit.

I drank 1000 gr of sugar today at 10% bf.. Its not gonna add an ounce of fat because I am like that.
Scientists will marvel at my dead body in 8 years.

Quote:

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Originally Posted by GearHeaded

salmon is great (if you can afford it once per day then yes).. also adding in avacodo and olive oil with occasional meals too

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Going to get those fats in I was fully aware I do miss them, I have 2 table spoons of olive oil too but I forgot to mention them because they are a every day variable so I don’t count them in macros because I have them no matter what

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Originally Posted by Obs

Op notice options that suit you best which is to be self determined. Genetic predispositiond to food vary.

Thhere is no set diet for a man. One of thr thing that pisses me off about the diet section is the only one way shit.

I drank 1000 gr of sugar today at 10% bf.. Its not gonna add an ounce of fat because I am like that.
Scientists sill marvel at my dead body in 8 years.

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I used mass gainer shakes pretty much to get from a skinny 145 to a half decent 170 over the years then they’d been cut and I’m having
A lot more food over the last 3 or so years,but my natty test levels are low not sure whether that is the complete reason my gains have gone completely down the past few years, but I’m an acceptable 182lbs at the moment,but shakes help a lot with running a buisness, without fail I sit down for a meal and I’m needed for something and in the mornings I receive that many phone calls I do not have the time to eat a meal, so a shake is convenient for me

Quote:

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Originally Posted by ChasinGains

I used mass gainer shakes pretty much to get from a skinny 145 to a half decent 170 over the years then they’d been cut and I’m having
A lot more food over the last 3 or so years,but my natty test levels are low not sure whether that is the complete reason my gains have gone completely down the past few years, but I’m an acceptable 182lbs at the moment,but shakes help a lot with running a buisness, without fail I sit down for a meal and I’m needed for something and in the mornings I receive that many phone calls I do not have the time to eat a meal, so a shake is convenient for me

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I am self employed as well and get too wound to eat.
If I can it has to be wet.
I basically have to get tbrough the day on a small lunch and protein shakes. Until I get home.

When I grow breakfast and dinner will be 2000+ calories each.

Quote:

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Originally Posted by GearHeaded

salmon is great (if you can afford it once per day then yes).. also adding in avacodo and olive oil with occasional meals too

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What other meal would you recommend pre workout bro instead of salmon? Also are rice cakes post workout not optimal?

Quote:

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Originally Posted by Obs

I am self employed as well and get too wound to eat.
If I can it has to be wet.
I basically have to get tbrough the day on a small lunch and protein shakes. Until I get home.

When I grow breakfast and dinner will be 2000+ calories each.

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I know the feels bro, nervous but excited to start trt to be honest, energy levels the lot

Quote:

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Originally Posted by ChasinGains

What other meal would you recommend pre workout bro instead of salmon? Also are rice cakes post workout not optimal?

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chicken or fish are generally very easily assimilated and quirky converted to amino acids in the body.. so either one of those is good pre workout.
red meat and beef is generally more slowly absorbed.

rice cakes are fine post workout.. its just hard to get a lot of carbs in from rice cakes (you have to eat a lot). and post workout meal should be your biggest carb meal of the day. I'd go with a large white bread bagel over rice cakes (way more carbs per gram)

Quote:

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Originally Posted by GearHeaded

chicken or fish are generally very easily assimilated and quirky converted to amino acids in the body.. so either one of those is good pre workout.
red meat and beef is generally more slowly absorbed.

rice cakes are fine post workout.. its just hard to get a lot of carbs in from rice cakes (you have to eat a lot). and post workout meal should be your biggest carb meal of the day. I'd go with a large white bread bagel over rice cakes (way more carbs per gram)

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Thanks bro, the reason I went to cereal pre workout was I was experimenting with different carb sources pre workout, I was having chicken and a white wrap which I’m not sure if I have an intolerance to because they bloat me bad and then feel like shit when I’m training lol