Want to drop bf % before the start of my next cycle (rate my diet)

[jiggles]

Stats: 5'8 178 ~16 bf
This is what i've come up with so far for my diet.


Meal 1: 4 eggs, 1 slice of bread, 2cups milk, 1 scoop protein
Meal 2: tuna can, 12 almonds, yogurt, fruit ,
Meal 3: Chicken breast, 2 slices of bread, 1 cheese slice, 2 cups milk, 1 scoop protein
Meal 4: chicken breast, bbq sauce, 2 cups milk, 1 scoop whey, 2 tablespoon peanut butter

Cals= ~2400
protein= ~250g

I'm drinking three protein shakes because I have a busy school/work schedule and don't really have time to cook, but still want to keep my protein high. Some days I will probably have to miss cooking a meal so I plan on just grabbing a subway sandwich to get some cals in. I will be doing a test/deca/tbol cycle in March/early April and want to clean bulk while on cycle, so i'm trying to lose as much bf% as I can right now. I will also be cycling clen during this cutting phase. This is my first time using clen so I plan on starting off at low dosages. 20/40/60/60/80/80/100/100/80/80/60/60/40/20. How does everything look so far? I plan on starting as soon as I order clen and it comes in. Thanks in advance

[slfmade]

You'll get a much better response if you list out your macros for each meal and then a total. So calories/Fat/Carbs/Protein. This way we can quickly take a look at each meal. You'll also want to list your workout times so we can figure out if you're doing a correct Pre/Post Workout meal.

IMO I think it's absolutely worthless to taper down the clen dose. You'll for sure want to taper up, but I've never seen anyone produce a good arguement for tapering down. Once your B2R's have down regulated it makes no sense to me to taper down - time off of the the clen or Keto is what's going to upregulate. Just my opinion though.

[auslifta]

Stats: 5'8 178 ~16 bf
This is what i've come up with so far for my diet.


Meal 1: 4 eggs, 1 slice of bread, 2cups milk, 1 scoop protein Cut out the bread and only drink water. Try egg whites(pasterrised) and oat shake
Meal 2: tuna can, 12 almonds, yogurt, fruit , I wouldnt have yoghurt or fruit in a cut, some do but I don't
Meal 3: Chicken breast, 2 slices of bread, 1 cheese slice, 2 cups milk, 1 scoop protein Again drop the bread, cheese and milk
Meal 4: chicken breast, bbq sauce, 2 cups milk, 1 scoop whey, 2 tablespoon peanut butter what bbq sauce is it? I wouldnt have it unless sugar free, again no milk. You should only be drinking water, better fat source of fat is fish oil caps over peanut butter.

Cals= ~2400
protein= ~250g

I'm drinking three protein shakes because I have a busy school/work schedule and don't really have time to cook, but still want to keep my protein high. Some days I will probably have to miss cooking a meal so I plan on just grabbing a subway sandwich to get some cals in. I will be doing a test/deca/tbol cycle in March/early April and want to clean bulk while on cycle, so i'm trying to lose as much bf% as I can right now. I will also be cycling clen during this cutting phase. This is my first time using clen so I plan on starting off at low dosages. 20/40/60/60/80/80/100/100/80/80/60/60/40/20. How does everything look so far? I plan on starting as soon as I order clen and it comes in. Thanks in advance

Don't worry about the clen. That in bold is a start. May need a total rework

[auslifta]

Where's all your green veggies? No red meat?

[jiggles]

stupid spam filter, i cant even say what i need to say.
auslifta, can you please include a template diet plan for me? like add in food to the op. I'd appreciate it

[auslifta]

Would you like me to do your tax return while I'm at it?



Look at some of the stickies in this section sample cutting diets and cutting 101. That should get you started, adjust macros and cals to suit.

Bit busy now, I'll check back l;ater and help you through it

[--->>405<<---]

what slfmade said: u need to include all 3 macros as well as ur wkout schedule..how much cardio u planning on doing?and when r u gonna do it? also r u eating 4 whole eggs?? may wanna drop 3 of em and add like 4 egg whites..

if u wanna drop fat carbs and fat need to be rite.. dont understand why u didnt include their macros??

[jiggles]

^^ I'm going to rework my whole diet and I'll post the macros and my workout regiment later today. Thanks for the help.

[gbrice75]

Looking forward to seeing what you bring...

[jiggles]

Meal one: 6 egg whites, 8 almonds, and some greens(what do you recommend?), fishoil (300mg of omega 3 fatty acid), maybe some greek yogurt
Meal two: greek yogurt, 4 almonds and a handfull of walnuts, asparagus, tuna can with light mayo, 1 tbs peanutbutter
meal three (preworkout): Protein shake and oats in water, ground turkey, whole grain pasta
meal four (post workout): protein powder w/ 2 cups milk, chicken, hotsauce, fishoil, 1 tbs peanutbutter, veggies (what kind?) Maybe some greek yogurt

I haven't counted all the macros yet but wanted to get your opinion before I went further. I workout at night so that why i only have one meal after my workout. what do you think?

[jpowell]

Meal one: 6 egg whites, 8 almonds, and some greens(what do you recommend?), fishoil (300mg of omega 3 fatty acid), maybe some greek yogurt
Meal two: greek yogurt, 4 almonds and a handfull of walnuts, asparagus, tuna can with light mayo, 1 tbs peanutbutter
meal three (preworkout): Protein shake and oats in water, ground turkey SIZE?, whole grain pasta CUT OUT SUB VEGGIE BROC/GREEN BEANS/RICE/YAMS
meal four (post workout): protein powder w/ 2 cups milk, chicken SIZE?, hotsauce, fishoil, 1 tbs peanutbutter, veggies (what kind?) Maybe some greek yogurt-- NO MILK--WATER IN SHAKES ONLY.

I haven't counted all the macros yet but wanted to get your opinion before I went further. I workout at night so that why i only have one meal after my workout. what do you think?

lol cant go any further without your macros, thas why the bros are pushing you to get them. if you go over tot myplate.com, just add ur meals in the appropriate places its adds them up for u.
SILL NEED A LOT OF WORK BRO, but overall ur grasping the concepts. I wod def switch out a lot of things for other sources.

[tall76]

It's useless just writing up these food sources as ur diet. You need to know what ur putting in ur body or this is all for nothing. Calculate ur TDEE and the. Adjust for cutting. Pick a macro split (40% protein/ 40% carbs and 20% fats is a good place to start). Then you can figure out what u need in each meal- and finally we can help u with ur food choices. All that is in the stickies up above- go do the work

[jiggles]

ok here is what I got. My macros are ordered in protein/carbs/fat
meal 1: 8 egg whites, 12 almonds, 6oz non greek yogurt, 1 tablespoon honey (495 cals 87/27/23)
meal 2: 1 can tuna, light mayo, 1 cup asparagus, 6 oz nonfat greek yogurt, 1 tablespoon honey (384 cals 63/23/1.5)
meal 3: 10 oz ground turkey, 1 cup green beans, 1 cup oats (1035 cals 85/66/48)
meal 4: 6oz chicken breast, 1/2 cup broccoli, 1 scoop protein powder in water (400 cals, 78/6/7)

total cals= ~2315 which puts me at an approximate 300 cals below maintenance. My macros are 50/20/30. I'd say I am pretty carb sensitive and I've lost weight in the past while cutting down my carbs. I plan on doing atleast 200 calories worth of HIIT cardio after every workout. I plan to workout atleast 5 days a week maybe six if I have time. What do you guys think?

[jpowell]

that looks better! with macros included. the hit, u don't need to do daily. rotate with mod cardio one day, then hit the next. but glad to c the improvement since the earlier post. ur grasping the concepts well. only thing i wod change, is meal 4, being ur last meal, id make my protein asap after workout, and up to 2c broc. maybe add a simple carb

[jiggles]

are simple carbs like breads and pastas?

[--->>405<<---]

remember this: OATS, YAMS, BROWN RICE... if its a carb and its not one of these 3 (except lowfat cottage cheese or green veggies) DONT EAT IT...

[jiggles]

^^ thanks
I bought my groceries, anybody have any last minute advice for me? I also got celery instead of asparagus.

[--->>405<<---]

celery seems inferior to asparagus IMO.. whats the deal with the honey??

[jiggles]

I didn't want to have to cook the asparagus, i could eat celery cold with my tuna. And the honey was supposed to be for my plain non fat greek yogurt so it doesn't taste to shitty. but i got flavored non fat greek yogurt so I wont be eating honey.

[--->>405<<---]

U can eat aslaragus raw u know and it has more nutrition than celery(which is useless IMO)...also u can throw ur asparagus in the microwave for like 60 secs and then eat it.. I buy frozen asparagus(cheaper) and put it in tupperware .. Take it to work with me and it thaws by the time i eat it.. Also with my tuna usually cold ... Its not bad cold at all IMO..

Good on the honey! Its natural but pure sugar.. As for the flavored yogurt .. Whats it flavored with? Sugar??Remember what i said about carbs.. Look at the label and see how many carbs it has.. Some eat yogurt(i havent figd out why yet so i dont) .. The only dairy i get is cottage cheese..

My recommendation to u is to rework ur diet again and post it again.. So we can see what u got

Id movebthe almonds to the last meal, Drop the mAyo fr the tuna and use mustard, and r the green beans canned or frozen or fresh?? Stay away fr cannd food...

[jiggles]

The green beans are canned, the yogurt has 17 grams of carbs. I guess I should get the plain nonfat greek yogurt next time. And I'll also get asparagus next time i go shopping in like 2 weeks. For now I think I'm going to leave my diet as is since I already bought all the food. I'll rework it again in a week or two and post it on here. Thanks for all the help guys!

[haterade]

remember this: OATS, YAMS, BROWN RICE... if its a carb and its not one of these 3 (except lowfat cottage cheese or green veggies) DONT EAT IT...

if only all the chicks in the world knew this.. lol

[--->>405<<---]

if only all the chicks in the world knew this.. lol

Yeh u think its tuff getting along with them now?? Take away their pasta and cheesecake and bread LOL.. Now tat would NOT be good