Need help with diet

[The Toad]

I could really use some help putting together a diet. I would like to get to the low teens on body fat and hopefully not lose much muscle. Any help is extremely appreciated, here is what I was thinking. Thanks in advance

Stats

48 yrs old
20% body fat, maybe less
240 lbs
Long training history
On TRT – 150mgs Test C per week
Starting a 10 week burst of 300mgs Test C per week

Diet

7:30pm 20-30” CARDIO every day
cal/fat/carb/pro
8:30am 1 ½ cups Oatmeal 270/3.5/38/9
¾ cup skim milk 68/.5/9/6.5
8 egg whites 136/.8/1.6/28.8

11:30am 1 chicken breast 284/6.2/0/53.4
1 cup brown rice 216/1.8/44.9/5

2:30pm protein drink 240/4/6/46
1 serving fresh fruit 150/.4/30/1

3:30pm WEIGHT TRAINING 4 days a week
post-workout protein drink 120/2/3/23

5:30pm 8oz. lean beef 370/6/0/58
1 cup beans 245/1.2/44.8/15.4

8:30pm casein protein 220/1/6/48
Total Calories 2319
Total Fat 27.9
Total Carbs 189.3
Total Protein 294.1
Hopefully my math is right

• There would also be fresh vegetables during the day, mainly broccoli, celery, green leafy.
• Supplements – multi vitamin, fish oil, zinc

[The Toad]

Anybody? I could really use some help.
Thanks

[Sgt. Hartman]

I could really use some help putting together a diet. I would like to get to the low teens on body fat and hopefully not lose much muscle. Any help is extremely appreciated, here is what I was thinking. Thanks in advance

Stats

48 yrs old
20% body fat, maybe less
240 lbs
Long training history
On TRT – 150mgs Test C per week
Starting a 10 week burst of 300mgs Test C per week

Diet

7:30pm 20-30” CARDIO every day
Make it 30min minimum or more if you can. IMO 20min of cardio doesn't do much for fat loss unless you're doing HIIT or high intensity intervals. cal/fat/carb/pro
8:30am 1 ½ cups Oatmeal 270/3.5/38/9
¾ cup skim milk 68/.5/9/6.5
8 egg whites 136/.8/1.6/28.8
Lose the milk and replace it with some healthy fat in 1 or 2 whole eggs.
11:30am 1 chicken breast 284/6.2/0/53.4
1 cup brown rice 216/1.8/44.9/5

2:30pm protein drink 240/4/6/46
1 serving fresh fruit 150/.4/30/1
I would lose the fruit (unnecessary sugar) and replace with a long lasting complex carb like sweet potatoes. Also, with a protein shake before WO and after WO, that's 6 hours without a real protein source. Think about chicken, tuna in water, etc. here.
3:30pm WEIGHT TRAINING 4 days a week
post-workout protein drink 120/2/3/23
Need complex carbs here so that your protein is utilized, try adding 1/2 cup oats to your protein drink. If you skip this meal on your non-training days I think your calories will be too low (less than 500 under your maintenance level).
5:30pm 8oz. lean beef 370/6/0/58
1 cup beans 245/1.2/44.8/15.4

8:30pm casein protein 220/1/6/48
Perfect time for the fish oil pills as the fat will help slow the absorption of your protein.
Total Calories 2319
Total Fat 27.9
Total Carbs 189.3
Total Protein 294.1
Hopefully my math is right
Don't know how much fish oil you're taking but your fat is really low - you probably need to double it, around 50g minimum.
• There would also be fresh vegetables during the day, mainly broccoli, celery, green leafy.
Good. Eat as much of these as you can stand.
• Supplements – multi vitamin, fish oil, zinc

My opinions in bold. Your cals are a little low - I have your maintenance level at about 2900 assuming you're at 20%BF. I wouldn't go less than 500 below that as you risk losing LBM. If the fat isn't coming off fast enough, just increase the cardio to create a larger caloric deficit. Good Luck.

[The Toad]

Thanks Sarge, I'll update this every now and then to show my progress.

[Gucks]

I could really use some help putting together a diet. I would like to get to the low teens on body fat and hopefully not lose much muscle. Any help is extremely appreciated, here is what I was thinking. Thanks in advance

Stats

48 yrs old
20% body fat, maybe less
240 lbs
Long training history
On TRT – 150mgs Test C per week
Starting a 10 week burst of 300mgs Test C per week

Diet

7:30pm 20-30” CARDIO every dayagree with hartman, 30mins minimum working up to 45-60mins as u get fitter. do progressive cardio (increasing speed/resistance every minute for 3-5mins then repeat)
cal/fat/carb/pro
8:30am 1 ½ cups Oatmeal 270/3.5/38/9 is this cooked? im guessing with so little carbs, need more carbs even for cutting. aim for 50g. get EFA supp with breakfast aswell
¾ cup skim milk 68/.5/9/6.5
8 egg whites 136/.8/1.6/28.8

11:30am 1 chicken breast 284/6.2/0/53.4
1 cup brown rice 216/1.8/44.9/5
get some veggies in there! broccoli, carrots, asparogos (dont know how to spell it :P).

2:30pm protein drink 240/4/6/46
1 serving fresh fruit 150/.4/30/1
way to big a gap between first meal and this, 3 hour gaps max. chicken breast/tuna instead of a shake here and the fruit depends what kind, no sugary fruits (citrus fruits and banans). stick to berries, blueberries/strawberries.

3:30pm WEIGHT TRAINING 4 days a week
post-workout protein drink 120/2/3/23
need more protein in there. add more whey, aim for 35g. some carbs aswell, fruit (apples are good) or some oats.

5:30pm 8oz. lean beef 370/6/0/58
1 cup beans 245/1.2/44.8/15.4

8:30pm casein protein 220/1/6/48
Total Calories 2319
Total Fat 27.9 way to little! get to 50g fat using almonds/EFA's/fish.
Total Carbs 189.3
Total Protein 294.1
Hopefully my math is right

• There would also be fresh vegetables during the day, mainly broccoli, celery, green leafy.
• Supplements – multi vitamin, fish oil, zinc didnt read this wen i quoted above...my bad.

ur diet is reasonable, u said u have veggies throughout the day. try get them with as many meals as u can. ditch tht shake at 2:30 and replace with whole food. tht fat is way 2 low...u didnt specify how much fish oils u take.

going to disagree with hartman on the milk, skimmed milk is fine once a day, no more when ur cuting though.

[The Toad]

ur diet is reasonable, u said u have veggies throughout the day. try get them with as many meals as u can. ditch tht shake at 2:30 and replace with whole food. tht fat is way 2 low...u didnt specify how much fish oils u take.

going to disagree with hartman on the milk, skimmed milk is fine once a day, no more when ur cuting though.

Thanks Gucks. I have been taking 4000mgs of fish oil I can increase my intake, and add nuts and EFA's. I planned on getting as many vegetables as possible in during the day. Thanks for all your input, it is very appreciated.