Help with cutting diet needed?

[sdog1313]

hi i am currently around 18% bf and want to cut down so i can run some test e so would like help with my diet. i have checked all the values on fitday.com so here it is.
breakfast:
2 x oatibix
100ml skimmed milked
half cup of bllueberries
half protein shake
total cals 500 protein 40 carbs 50 fat 7.5

WORKOUT

Protein shake with 25grams of oats with water 50g pro 3 cabs and fat 300 cals

meal 2
4 poached eggs 1 sweet potato 1 cup of broccoli 20 grams protein carbs 30 fat 20 500 CALS

MEAL 3

CHICKEN SALAD 50 PROTEIN CARBS 3 FAT 10 400 CAL

MEAL 4 CHICKEN/STEAK/FISH WITH SALAD OR BROCCOLI AND COURGETTES PROTEIN 50 CARB 15 FAT 25 CALS 600

PROTEIN SHAKE BEFORE BED WITH SKIMMED MILK 500 CAL PROTEIN 60 CARBS 5 FAT 15
TOTAL CALS ARE 2800

I AM 6 FOOT 212 AND GUESSING AROUND 18% SO WITH MY WORKOUT I NEED ROUGHLY 3100 FOR MAINTENCE?????? HELP WITH TWEAKING THIS DIET PLEASE AS I NEED TO GET RID OF MY ROLL OF FAT ROUND MY ABS. WORKOUT 6 DAYS A WEEK, DEADLIFT, SQUAT AND BENCH 100 KG AT MOMENT. HELP PLEASE!!!!!!!!!!!!!

[Windex]

Your diet needs a lot of work.

Lets start with the basics:

- How old are you?

- How many years have you been lifting and what kind of weight lifting do you do (high volume, high intensity, 5x5 routine, etc)

- Why do you only have 1 day off ? I would up it to two days of rest/week, you grow when recovering, not while at the gym

- Post a picture up or buy a set of calipers to accurately determine your bodyfat%

- Are you doing any cardio - and if so what kind ?

- Besides going to the gym how active are you on a weekly basis ? Do you have a desk job / are you sitting in class all day ? Do you drive/bus everywhere ? etc.

- It's not enough to say I'm going to diet only until I meet the criteria to use steroids. Dieting as it pertains to bodybuilding is something you need to do 365 days a year otherwise you are going to look worse than you do now or lose all of your gains from Test. Dieting is the pinnacle to proper bodybuilding so I hope you realize this is going to take several months if not a year of dedication to where you want to be.

- Read these two threads:
(1) http://forums.steroid.com/showthread...ead&highlight=
(2) http://forums.steroid.com/showthread...et-Information

[sdog1313]

I have been training 5 times a week for about a year and was gonna up it to six to try increase gains so will stick to what im dooing i mostly lift heavy with sets of 8 and switch to sets of 12 some weeks and was planning on startin supersetting. What do i need to change as i though with carbs around trainin and low carb througout the day and lots of protein and veggies it would be good. Also taking omege 3,6,9, gels aswell????

[sdog1313]

Also i was plannin on dooing 40 min steady cardio or 20 minitue hiit in the evening

[sdog1313]

Im 25 btw

[Windex]

I have been training 5 times a week for about a year and was gonna up it to six to try increase gains so will stick to what im dooing i mostly lift heavy with sets of 8 and switch to sets of 12 some weeks and was planning on startin supersetting. What do i need to change as i though with carbs around trainin and low carb througout the day and lots of protein and veggies it would be good. Also taking omege 3,6,9, gels aswell????

Read the two threads I have linked to you before you continue to ask questions mate, I'm not going to spoon feed you - almost everything you need to know is found in those two threads. Once you read them you will be able to easily revise your diet for yourself and then post up a new diet to see if there are any finishing touches.

In addition, training an extra time a week DOES NOT INCREASE YOUR GAINS. Let me say this again

YOU GAIN MUSCLE FROM RECOVERY NOT SPENDING ABSURD HOURS AT THE GYM OR OVERTRAINING. You really need to cut down to 5 days a week or even 4 potentially.

If you have only been training for 1 year you are atleast 2 if not 3-4 years away from steroid use. You need to realize that tendons and ligaments developing slower than muscles. When a person goes on steroids they build muscle exponentially faster, except nothing speeds up tendon/ligament tissue growth - so when they tack on too much extra weight without several years of training history, their body can't handle it and you can easily critically injure yourself.

I will give you an example - about a month ago this clown who had only started training at the gym last year hopped on steroids. He was 28 years old. Had his diet down, knew what he was doing for his cycle, but didn't have the 3-5 years of slowly developing his connective tissues to ensure low risk of injury. He was cocky and added on like 40 lbs extra to his max bench. On his 3rd rep he tore both of his rotator cuffs. Had he not had a spotter, he would've died.

This is what happened when he tore his rotator cuffs(and I can guarantee you will hurt yourself by cycling next year) :

- Thousands of dollars in physiotherapy + medication
- Permanent shoulder problems for the rest of his life
- Complete embarrassment at the gym and in agony until the ambulance arrived. He wanted someone to end his life right there.
- Oh and another small detail - your recovery length is a year