Newbie needing help with diet.

[relntlessHulk]

Hey guys I'm new to this. I've contemplated the use of steroids and I now want to give it a try since I haven't seen any gains or changes in the last two years.

I'm 23
Bf% 19
Height 5'8"
Weight 195lbs
Experience: new

I have never tried any steroids before, I've used creatine and protein but I need something more now and I need some help and some guidance.

I eat about 2700 cals a day, give or take how busy I am with school.
My usual meal plan consists of the following:

6AM
1 cup oatmeal with 1 teaspoon of brown sugar and almond milk
6 eggs
2 turkey slices
glass of water or juice

10am
peanut butter jelly or peanut butter and nutella sandwich on a rasin bread.
1 medium banana or apple.

2pm
8oz chicken breast
half a red bell pepper
garlic and onion
no salt
1 cup brocolli
1 cup of brown rice

5pm
1 apple
granola bar

8pm
pre-workout
granola bar

post workout
Protein shake
1 tbsp peanut butter
glutamine
fish oil
BCAAs


1.5 gallon of water a day.

I train every other day, so i don't have a weekly schedule but I do use a 6 day split
Chest/abs
back/bis
Hamstrings/calves/abs
Triceps/shoulders
Quads/calves/abs

I need to get my BF% to 15 or less but want to gain muscle while at it.

[Lunk1]

Glad to see you found your way over here man. Could you add the macro's to your post ie; Cals, protein, carbs and fat for each food and meal totals. Have you viewed the sticky at the top of the page and figured your TDEE? if not this is a big assistance to the diet gurus

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

hulk agree with lunk post cals and macros. for cutting ur gonna need to make adjustments especially with all the sugar ur eating. not a good source for carbs.

for example: pb and j sandwich, juice, brn sugar..

[bigsiv]

If you need any help with macros download myfitnesspal application and post your diet in that good luck

[relntlessHulk]

If you need any help with macros download myfitnesspal application and post your diet in that good luck

Thanks, I downloaded the Application and it surely has been helpful to keep track of what I am eating.

My next question is what are my ratios to be, if I want to get below 15%BF but not lose Mass

[MickeyKnox]

Thanks, I downloaded the Application and it surely has been helpful to keep track of what I am eating.

My next question is what are my ratios to be, if I want to get below 15%BF but not lose Mass

Quid pro quo.

What are your daily cals and macros?

[relntlessHulk]

I'm consuming 2760 calories a day since I want to gain mass, but not too much fat.
My carbs are between 350-408
Proteins 160
Fats 100
Sugars below 50
Sodium is between 3500

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

I'm consuming 2760 calories a day since I want to gain mass, but not too much fat.
My carbs are between 350-408
Proteins 160
Fats 100
Sugars below 50
Sodium is between 3500

(350 x 4) + (160 x 4) + (100 x 9) = 2940cals

(400 x 4) + (160 x 4) + (100 x 9) = 3140cals

might wanna re-check that.

at 195lbs 19%bf u have 157.95lbs LBM

rough maintenance: 157.95 x 15 = 2370cals

with above macros ur diet consists of a caloric surplus of 570 to 770 calories.

I need to get my BF% to 15 or less but want to gain muscle while at it.

i doubt u will drop any body fat and more than likely gain more if u eat this many cals.

at 3140cals (770cal surplus) and 400g carbs ur carbs are set at 51% total cals

at 3140cals (770cal surplus) and 100g fat ur fat is set at 28.6% total cals

add both these together and u get 80% total cals from fat and carbs. a recipe IMO for excellent body fat GAIN!

IMO u need to decide what u wanna do first. gain muscle or lose fat. depending how active u have been in the gym will determine the likelihood of doing both. most likely it will not happen and even moreso with these macros u have listed IMO..

[relntlessHulk]

Thank you so much, the nutrition part just seems to get me all the time. So in essence if I want to lose bf% I should decrease carbs and fats?

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

Thank you so much, the nutrition part just seems to get me all the time. So in essence if I want to lose bf% I should decrease carbs and fats?

IMO ur gonna wanna increase protein, and decrease carbs and fat. depending on ur food choices u may need to make some modifications there as well. with a rough maintenance of 2370cals id suggest starting at 2000cals.

another good thing to do is eliminate starchy carbs completely on non-workout days.

id suggest building a diet hitting 2000cals and post it for review including total cals and macros. depending how many days u lift u could possibly keep carbs at 30% total cals on workout days and then have NO starch on non-workout days.