Lean gain diet, advice needed.

[northy843]

Hi was wondering if you guys could have a look at my diet and give me some advice on it.
Looking to loose body fat and gain lean muscle (as everyone does).

I have been lifting hard for the last three years, training a minimum of four days (split routine) a week.
Always had a pretty good diet but i really want to loose the stubborn fat!
Put on 15lbs this year so far with a 8 week test e and dbol cycle.
Now looking to cut the fat.
Im 5ft 8" 13st 9lbs and i reckon about 15- 18% body fat, (gonna get it checked).
Benching 160kg(1 rep max) and 24 reps of my body weight.
Squating 200kg for 8 and leg press 460kg for ten e.t.c, so fairly strong.
just about to start sus and deca and this is how my diet looks.
My only concern is that there might not be enough.
If you could comment i would really appreciate it

Upon wakening Glass of grapefruit juice.


8.30breakfast Whey protein 2 scoops. 45g Protein.
1 Scoop ultra fine oats.1 scoop maltodextrin.
Black coffee.

10.00 2 Poached eggs. 16g Protein.
2 slices small wholemeal bread.
Black coffee.

12.30 Portion of chicken breast/turkey rashers. 30g Protein.
Basmati rice.
Fruit.


15.00 2 Portions cod in breadcrumbs. 30g Protein.
Potato



30 mins pre-workout 1 Scoop whey. 22g Protein.
1 Scoop Maltodextrin.



60 mins intense weight training Water.

Immediately post workout 2 Scoops Whey protein. 1 Scoop Maltodextrin. 45g Protein.

Evening meal
60 mins later lean red meat/chicken/fish.
Vegetables/salad. 40g Protein.


22.00 200g cottage cheese or 2 scoops Whey protein.
40g Protein.
Total protein 238g Protein.

Also using, glutamine, creatine and milk thistle.

Just stopped using mass gainers, to much fat/too expensive

Hope i have given enough info
Thanks in advance.

[Ezekius]

I think you should take more fats in your diet (20-30%). I wouldn't take malto in the pre-wo, but it's a choice.

[northy843]

Cheers, why not the malto pre workout?
Thought it was good carbs to train on?
Thanks for your advice

[jamyjamjr]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[northy843]

That is by far the most helpfully post I have ever recieved. I will read it through so I understand it fully. Over the next two weeks I will note everything in my diet and at what time I ate it. I will work out all the information in the post. I have been doing the above diet for the last two weeks so I'm in the mind set now.
Many thanks for your advice, really appreciated.