avoiding this like the plague

[gymmonster]

Ok i understand my diet is not clean but i thought it was ok for me.
Its not. Can l get some help? I am not too smart with dieting so coming here hoping for some help.
30 yrs 210 15-18% 6 ft.
Want to get into my 2nd cycle but want to clean and cut first.
I work out in morning after breakfast(oats with whey mixed in) the pwo shake then chicken or beef with salad or brown rice. Then go to work eat something high in protien for dinner with veggies. Apple and veggies for snack. Small cardio w.o. on 1 hr break with bcaa drink. Usually have whey shake a while after.
I know prob too much whey but l love my muscle and want to keep it and know no other way.
Please help me

[MickeyKnox]

You need to determine your BF first. Use this template and be honest with yourself.



Then figure out your TDEE which can be easily calculated by multiplying your (Lean Body Mass) LBMX15.

From there, you can manipulate your macros to suit your intended goals.

[gymmonster]

Based on that i am more like 25%

[gymmonster]

And l looked more like the 20 before l decided to bulk up and add some strength

[MickeyKnox]

Based on that i am more like 25%

Need to reduce that to around 15% before you begin a cycle.

Reduce your TDEE by around 500+ cals and develop an exercise plan that suits your lifestyle and you'll off to the races.

[cj111]

Lol dude whey protein wont help you keep your muscle, ANY protein will, use whey when you don't have time or are in a pinch for real food...

You cant rely on powder

[gymmonster]

Lol dude whey protein wont help you keep your muscle, ANY protein will, use whey when you don't have time or are in a pinch for real food...

You cant rely on powder

That is the point l dont have time.

[gymmonster]

Need to reduce that to around 15% before you begin a cycle.

Reduce your TDEE by around 500+ cals and develop an exercise plan that suits your lifestyle and you'll off to the races.

I hadnt planned on jumping into the cycle until l get this in check

[gymmonster]

That is the point l dont have time.

So make time. i know

[MickeyKnox]

I hadnt planned on jumping into the cycle until l get this in check

Ok. youre 210 with 25%BF.

210x25%=52.5
210-52.5=157.5 LBM

157.5X15=2362

Your TDEE = approx 2362. Subtract 500 for a deficit caloric intake = 1862.

So you need to develop an 1800-1900 cal diet to lose weight.


Here's a diet. Use it as a template and adjust it to suit your goals. At least its a start.


This is approx 1840 Cals.


Meal 1: 30g Oatmeal
1 scoop protein powder
Total: (~230/5/25/30)

Meal 2: 100g Banana
227g Fat Free Greek Yogurt
Total: (~230/0/30/20)

Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)

Meal 4: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 5: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 6: 200g Apple
34g Peanut Butter
Total: (~300/20/35/10)

[gymmonster]

Thanks a lot man. Im gonna give it a try

[MickeyKnox]

You're welcome. Good luck.

[GirlyGymRat]

You're welcome. Good luck.

Mickey. Was that your diet plan??

[kelkel]

Great work Mick!

seriously!

[MickeyKnox]

Mickey. Was that your diet plan??

No. That diet is actually 2600 cals. I simply adjusted it for the OP's to match his dietary needs.

Great work Mick!

seriously!

Thanks Kel.

[blake170]

Mickey, is the "15" in your TDEE formula a constant, or based on amount of daily physical activity? I used the formula listed in one of the stickies and the number seemed pretty high. Even after subtracting 500 calories to drop so e more weight, I'm having a hard time eating that much. Trying to dial this in.

[MickeyKnox]

Mickey, is the "15" in your TDEE formula a constant, or based on amount of daily physical activity? I used the formula listed in one of the stickies and the number seemed pretty high. Even after subtracting 500 calories to drop so e more weight, I'm having a hard time eating that much. Trying to dial this in.

Fifteen is a proven constant - the end values are always a bit on the low side, rather than being over like the online calculators consistently produce.

[blake170]

Fifteen is a proven constant - the end values are always a bit on the low side, rather than being over like the online calculators consistently produce.

Thanks, Mickey. (Again)

[gymmonster]

Okay all Ive been following advice given as close as I can until yesterday, had a real bad rebound effect and couldnt control myself I ate everything I could get my hands on.
Thought now would be a good time to get re-inspired.
Can you guys help me guess closer on my BF%
These pics are from a week ago

[cj111]

17-18%? You fell off the band wagon and went on a food rampage or what

[gymmonster]

yeah I fell off but Im hoping to keep it as a 1 day mistake

[gymmonster]

18% makes me happy though. Thats what I was looking for to keep me going.

[MickeyKnox]

Youre closer to 20%. Sorry bro, but that's my honest opinion, without seeing your back and legs.

In fact, if a Bod Pod or other reliable source put you at 20-21%, that wouldn't surprise me in the least. Again, provided the rest of your body was consistent with your upper body.

[gymmonster]

honesty is what I put them up for 20 is still good.

Thanks a lot guys

[MickeyKnox]

Your welcome.

Get going on your diet and exercise routine and you'll be down 5% in no time flat!

[gymmonster]

Ok been working really hard. Diet and exercise. I am amazed at what getting my diet right has done. Ive always worked hard in gym but l am seeing what the difference is. Named post because l was avoiding the craptalk that l see a lot when diet is not right but have to take that back mickey laid it all out for me. I got an omron bf tester and it says 13.5% l think thats being nice but lm at worst 15 l think. Down to 196.5lbs now.
Owe a lot to this board and its helpfull members.
Was planning a bulk cycle before learning what l have learned in this thread.
Now lm thinkin of changin to a cutting cycle.
Will go to steroid forum but what do you all think of that first. I have test e and decaand of course armidex,clomid and torem. I would like to cut the rest until hitting 10-12% lowest lve been since 17yrs old.