need diet help!

[Animal NRG]

Hey all, so im currently doing a cycle of test e.

This is my diet bellow. Im after any and all advice. Thanks in advanced. John.

Meal 1: 8:30 Am

Oats 35g
3.4g Protein
2.2g Fat
23.5g Carbs
--

6 eggs
Protein 33g
Fat 27g
Carbs 3g


9:15am GYM
10:30am After gym protien shake 20g Protein.



Meal 2: 11:30 am

Kangaroo mince 250g
54g Protein
4.4g Fat

150g Pasta
18g Protein
2g Fat
100g Carbs

Cooked with pasta sauce because the kangaroo mince is awful.

2.4g Protein
1.7g Fat
15.9 Carbs


Meal 3: 2:30 pm

cup brown rice (125g)

35g carbs
4g fat
4g protein

250g Chicken breast.
No idea? But i just searched this for rough idea.

http://www.fatsecret.com/calories-nu...amount=250.000

Fat 8.85 g
Protein 76.9g


I eat this with a little sauce of the chicken, either satay or bbq sauce. just a little if anyone has anything healthier
to put on it i would love to hear it!.


Meal 4: 5:30 pm
175g Yogurt
7g Protein
9.5g Carbs
Fat 0.2g
And

60g Rosted Pea Nuts
20g protein
30g fat
9g carbs



Meal 5: 8:30 pm

300g beef steak.

40g protein
5g fat.

I dont really enjoy this meal, Its just a steak? haha


Meal 6: 11:30 pm

20g Protein shake before bed.

Im after any sort of help what so over, exspecially for meals 5 and 4 lol

Thanks all!!!


Total Protein: 295.4g
Total Fats: 83.47g
Total Carbs: 179.5g

Also im not intaking carbs past 5:30pm.

My goals is to loose some weight and get tonned.
weight is 210pounds.
height 6'2.

Thanks all!

[SlimmerMe]

WELCOME!

curious as to what kind of yogurt, nuts and fruit you eat? it is the little things that add up or down...

GOOD LUCK! GLad you are here...

[Animal NRG]

Thanks! Ill get back with those things u asked for later on tonight! As for everything else do you think its enough? And enough protein?

[Back In Black]

How old are you and what is your bodyfat %?

Also, why no carbs pre or post workout?

[Animal NRG]

age and bf% has nothing to do with the questions im asking?

I have oats before workout. And after work out meal is the pasta and roo mince.

Did u even read it?

[Back In Black]

BF has everything to do with what you want advice on. If you are 200lb at 30% bodyfat dietary advice is VERY different to if you are 200lbs at 10%.

And yes, I read it. Perhaps it isn't the best spread out diet to read and it is incomplete as far as macro's goes.

Nice attitude by the way, good luck with ad vice on whatever 'tonned' means.

And 250mg test e a week? I wouldn't even bother.

[Back In Black]

I see in Sept last year you were 22yo. In Sept this year you were 25yo and in Oct you were 24yo.

You were also starting a cycle of sust and then all of a sudden onto test e?! And you didn't even know what a macro was!

[gbrice75]

age and bf% has nothing to do with the questions im asking?

I have oats before workout. And after work out meal is the pasta and roo mince.

Did u even read it?

Woah, not for nothin' but chill bro!! We don't get paid to sit here and advise people... Stem knows his shit and will guide you well, but i'm sure he'd appreciate a respectful tone!

[Animal NRG]

Im after help and advice, But im over people telling me not to do cycles, your bf% is to high, And people that say that no nothing.

My brother was 25% bf and did a 12 week dbol and sus250 cyclen, He went down to 16% bf. And put on 30kg to his bench,

Im sorry for sounding rude, But im so over every single person saying u cant do it, dont do it, its my choice, Im doing it, And all i wont now is some diet help? I dont come here for people to tell me what i can and cant do. All im after is diet advice.

[Blaz Kavlic]

All im after is diet advice.

And for guys on the board to provide the best advice, they need to know certain things about you, which is why you were asked to post your stats. Guys like Stem and Gbrice answer questions and give guidance that alot of nutritionists and PTs charge hundreds of dollars for. And these guys do it for nothing, and for complete strangers. The least you could do is provide them with answers to their questions so they can, in turn, assist with achieving your goals. Please show more respect to the guys that make this board what it is. Thanks.

[Back In Black]

It is your choice I agree. I'm not preaching not to do it. But research it properly first. And don't lie about your age.

And you'd get advice with less attitude and providing the info that we requested. We don't ask for the good of our health and, as Gb and Blaz says, we do this out of the goodness of our own hearts.

If you complete the macro's and answer the questions, advice is only moments away.

[gbrice75]

I know we're supposed to somewhat 'coddle' new members, but it's tough dealing with seemingly ungrateful attitudes. Don't get me wrong, i'm not looking for anybody to svck my d!ck ... (well, maybe I am, but none of you fools on this board lmao!) but it seems like some guys aren't happy until they hear the answers they have predetermined in their head.

OP i'm not saying this is you, i'm just voicing general frustration with this type of situation that happens over and over.

Your primary goal is to reduce bodyfat, right? Figure out your maintenance calories here http://forums.steroid.com/showthread...e#.TrPc75viHBI , eat below, the AAS will certainly help you retain if not add muscle even in a caloric deficit, and you should achieve your goal.

The only thing better than getting advice from knowledgeable people is trial and error on oneself. Live and learn. Thread closed!

You can look into food choice options here http://forums.steroid.com/showthread...t#.TrPdFZviHBI

And you may benefit from reading my cutting 101 article here http://forums.steroid.com/showthread...g#.TrPdLJviHBI

Good luck bro, keep us posted with your progress.

[Animal NRG]

Sorry guys, I do appreciate eveything you guys do do! Nothing in this world is for free. But alot of people on here jump on these forums and share there knowledge with others for nothing, And thats something i do admire.

Lets try this again.

187cm.
23yrs age.
112kg

truthful stats.

Being traning for around 3years on and off.

just updated the original post with my full diet.

Turns out to be this.

Total Protein: 295.4g = 1181.6 C
Total Fats: 83.47g = 751.23 C
Total Carbs: 179.5g = 718 C

Total C daily = 2650.83 :S




P.S

BMR - 2379

TDEE - 3568.5

[Back In Black]

Ok, good. ANy idea what your bodyfat is? If not I'm gonna assume 20% and work from there.

Assuming my assumptions are somewhere close your calories aren't too far away from where you may meed to be.

Right then, I'm not doing the macro maths for you but here are my suggestions

Meal 1 - Double up on the oats. Ditch 5 of the yolks from the eggs and have either 10g protein from whey or 10g BCAA's.

PWO - 40-50g protein and 40-50g of carbs from oats.

Meal 3 - Half the pasta unless it's white and ditch altogether in favour of sweet potato giving 50g of carbs. Pasta sauce will likely have sugar in? Big no no. If you don't like something don't eat it, so maybe sub mince for fish and add some green fibrous veggies and a few grams of omega 3 fish oils.

Meal 4 - Chicken, yes, giving 40g protein. Just add some fibrous green veggies to the mix and 5-6g of fish oils.

Meal 5 - Can of tuna and some PB - guessing this is more of a snack to you?!

Meal 6 - Steak is good (how can you not enjoy?) add some veggies here too.

Meal 7 - If you just have a shake, ensure it's casein not whey. My bedtime is low fat low carb cottage chhese AND some casein giving 40g protein. I also slip a teaspoon of PB in there as well.

So that should give you about 300g pro, 190g carbs and about 60g of fat which is a little less than 2800 but work something out with new macro's for each meal and I'll have a look.

How many days do you lift/do cardio?

[Animal NRG]

Thanks alot for your help mate! Ill do the macros for what you stated above later on today

But for now a quick questions, Whats PB mean? ;lol
And you say to cut out the bologonase sauce in my mince. because of the sugars? Theres 5g of sugars per serving.

Aposed to 9g per serving of sugars in oats!!!

So whats the difference there?

[Blaz Kavlic]

Whats PB mean?

PB = Peanut Butter. Preferably natural PB or 'natty PB' as its often called. Alot of guys have a table spoon or two as part of smaller meal.

[Back In Black]

PB is a bit of a treat and something to look forward to when dieting. Not essential if you don't like it. A few walnuts or just stick to fish oils will serve just as well.

What kind of oats are you having? Mine have 1g of sugar per 100g!!!!????!!!!????

[Animal NRG]

weowwwww. just umm uncel toby oats. i might go buy some diff ones tomaz ahaha.

SHould i be taking oats with water or milk?

[Back In Black]

Cutting you should use water. Add some splenda or similar to make more paletable.