Help Appreciated

[C-MaN]

Alright guys here is my story. So five years ago i weighed 320 and was obese. Long story short i got tired of being a fat ass and am walking around at 215 now and I'm 5'11. After training hard for the past four years i finally have gotten on my first cycle of 500mg test E a week. Im going into week seven and i love it!! But i can tell as soon as i start gaining the least bit of fat. I am currently eating six meals a day around 2500 cals. I know its alot to ask for since people get paid to set up diets but if anyone could work with me and set up something around 250/150/50 i would GREATLY appreciate it! And im looking to up my meal intake to 8 or even 10 a day if possible. And i know i am needing to up my cals to since i am on cycle. Thanks again to anyone who wants to help me out.

[Rugger02]

What is it that you need help on? Food choices, meal times, quantities?
All of the above?

Are you looking for a maintenance diet or a clean bulk for your cycle or are you still trying to cut?

[C-MaN]

All of the above.. i know its alot to ask but if someone could work with me i would appreciate it. And im looking to cut still.

[Rugger02]

No prob, how old are ya carter?
And do you do cardio at the same time you lift or at different times in the day?

[C-MaN]

Thanks bro. I am 23 I usually do 1 mile after i lift but i'm also going to start running a mile 4 to 5 times a week in the mornings as soon as i wake up.

[Rugger02]

K, I'll whip something up for ya here, but it may be a lil bit because I'm at work LOL.
Anyone else chime in in the mean-time...

[Rugger02]

Ok, you should be getting around 2,700 calories daily.
With your proposed 250 - 150 - 50, you'll only be taking in 2,050.

So here's a breakdown of the amounts you should be eating of each macro:
Protein - 1,080 calories daily = 270 grams (40% of daily calories)
Carbohydrates - 1,080 calories daily = 270 grams (40% of daily calories)
Fats - 540 calories daily = 60 grams (20% of daily calories)

Here are some good sources for these nutrients:

Carbs -
Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein -
About 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


These are obviously not the only foods you can make your diet from, just some of my favorite healthy choices.

Here is a generic guide I plagiarized that you can use so you know when it's acceptable or most benefitial to eat which food. I listed each foods main macro per portion size, and keep in mind that this is just a guideline and not the Bible.

Protein (all of these can be eaten at any meal)

Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams

***6g protein PER large egg
(To equal 3.5oz of meat, you'd need 8-9 eggs)

Protein Powders (Pure powders, nothing added)
20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post)
Caseinate (before bed)


Carbs

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams

Anytime Acceptable!

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST


Anytime during the day as long as you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams



Filler or “FREE” food to be used anytime to counteract hunger

Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams


ONLY After a Workout for glycogen replenishment

Potatoes 3.5 oz 20 grams

So take some of the info I outlined and make some meals. There are a million sites on the internet that you can go to to find out the nutritional value of any food you want to know about. Fill in the blanks and post up your proposed diet. Then we'll critique that for you.

And also for your cardio, you don't necessarily have to run to burn fat. It's all about your heart rate, just keep it at about 60% MHR (about 125 BPM) for a half hour to 45 minutes and that's all you gotta do. I like to do a semi fast walk on the treadmill at a slight incline. If you prefer running then that's another story.

Good luck and feel free to ask any question you may have.

[C-MaN]

Ok here is my proposed diet!



Breakfast 8 A.M.- Rolled Oats (Dry) 1 Cup 67 grams, Protein Powders (Pure powders, nothing added)
20-24g protein per scoop, Egg Whites (Raw) 8 - 9 whites 31 grams


10 A.M.- Chicken Breast 3.5 oz 31 grams, Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams

12 :30 P.M.- Ground Beef (95% lean) 3.5 oz 26 grams, Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams, Baby Spinach 1 Cup 6 grams, Celery 1 Stalk Less than 1 gram

2:30-Protein Powders (Pure powders, nothing added)
20-24g protein per scoop, Egg Whites (Raw) 8 - 9 whites 31 grams


5:00-Whole Wheat Bread (Wheat germ) Per Slice 12 grams, Chicken Breast 3.5 oz 31 grams

6:00-workout

8:00-Post workout-Protein Powders (Pure powders, nothing added)
20-24g protein per scoop x2, Honey (Pure) 1 Tbs 17 grams

9:00- Chicken Breast 3.5 oz 31 grams, Broccoli 3.5 oz 7 grams, Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams

Totals: Protein- 277 Carbs- 192

[Rugger02]

Ok here is my proposed diet!



Breakfast 8 A.M.-

Rolled Oats 1 Cup 67 grams,
Protein Powder 1 scoop
Egg Whites (Raw) 8 - 9 whites 31 grams

Calories
Carbs
Protein
Fat


10 A.M.- Chicken Breast 3.5 oz 31 grams protein
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams carbs

Calories
Carbs
Protein
Fat

12 :30 P.M.- Ground Beef (95% lean) 3.5 oz 26 grams,
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams,
Baby Spinach 1 Cup
Celery 1 Stalk

Calories
Carbs
Protein
Fat

2:30-Protein Powder 1 scoop
Egg Whites (Raw) 8 - 9 whites 31 grams

Calories
Carbs
Protein
Fat


5:00-Whole Wheat Bread (Wheat germ) Per Slice 12 grams,
Chicken Breast 3.5 oz 31 grams

Calories
Carbs
Protein
Fat

6:00-workout

8:00-Post workout-Protein Powder 2 scoops,
Honey (Pure) 1 Tbs 17 grams

Calories
Carbs
Protein
Fat

9:00- Chicken Breast 3.5 oz 31 grams,
Broccoli 3.5 oz 7 grams,
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams

Calories
Carbs
Protein
Fat

Totals: Protein- 277
Carbs- 192
Fats - _________
Calories_________

Well we're getting closer. Fill in the blanks I left. I also omited a little info just cuz it got a little confusing. Keep in mind that I posted the amounts of the major nutrients in the foods in my list but there are trace nutrients as well. For example in 1 cup of dry oats there are 23 or so grams of protein. Granted this is incomplete protein but it still counts toward your daily goals. Just Google nutrition facts.
Then tally up all the macros for each meal and a grand total at the bottom.

[Rugger02]

I hope you haven't posted yet because you're researching and figuring stuff out.
I hate spending time on a thread and then just see it slowly sink to the bottom of the page forgotten.

[kalspic]

are you sure its 23 mine is 5g per half cup

[C-MaN]

No bro i will post it up. I work nights so i just got home. I am googling like a mofo to find the fat content in each item.

[Rockstar1990]

Rugger02's diet plan was pretty solid, but i think we could better help you if you told us you bf%

and when you are talking about cardio you need to do a duration of time, not just a mile.
So i suggest 30-40 min upon waking up with low intensity and heart rate to be in between 60-80% of maximum. also if you still wanna add in that mile just do it after your workout on top of your moning cardio

Be careful to watch out for you carbs and fat too. these macro nutrient's main purpose is for energy so if you arent too active during the day i would keep them to one serving of carbs and probably cut the carbs for the last meal. Your body fat is energy stored and you want to utilize that instead of the food you are eating.

Last but not least if you bf% is too high be careful because you dont want to get gyno

[Rugger02]

^Agreed. I haven't even started to pull apart the proposed diet at this point, just gettin the the numbers plugged in and the right format, then we'll go from there.

[jamyjamjr]

^Agreed. I haven't even started to pull apart the proposed diet at this point, just gettin the the numbers plugged in and the right format, then we'll go from there.

your rockin it rugger..... great info