would like a sample diet

[oldguy2895]

So I was all ready to start my first ever real cycle which will consist of test only. After seeking advice from knowledgable members of this forum I realize I need to drop my body fat %. Im at 20 right now. Im 6ft 1 225 lbs. Im 45. At this time last yearI was 300 lbs. I put myself on 1000 cals a day which consisted of mostly protein. I worked out 6 days a week I strength trained and did 45 min of cardio everyday except sunday. Sunday I rested. After posting this on another thread it was brought to my attn. That that was a ridiculous diet. So I ask the members of this forum what it is a good diet that will promote fat losswhile not trashing what lean body mass I do have. Dedication is not a problem. Ive lost 75 lbs and 8 inches off my waist. Looking forward to some good advice

[951thompson]

A straight forward 40/30/30 diet will do you until you get down to 15% then things get tricky. Cut your calories 400cal below maintenance. Eat complex carbs, good fats, 1+gram protein for every pound of bodyweight, then you should be cool.

[951thompson]

20% bf = 176lb lean muscle 176x15=2640cal - 500 = 2140

So you should aim to eat 2140cals 40%pro 30%carb 30% fat

[951thompson]

I've been thinking, if you have been eating at 1000cal your metabolism will be shot to shit, so I would advise you eat at maintenance for two weeks then drop down to 2100cals.

[oldguy2895]

Thank you for the input.....one question. How many meals a day

[MickeyKnox]

Thank you for the input.....one question. How many meals a day

Anywhere from 4-6 is fine.

Use your TDEE to determine the amount of cals and then tailor your macros to suit your goals.

225/20%=45
225-45=180

180x15=2700cals

I would decrease this by 500 cals to bring you to 2200 cals. Set up your diet to reflect 2200 cals and adjust from there depending on how your body responds. If youre not losing weight, then subtract another 300 cals.

The average macro split for dieting is 40/40/20 but you may need to adjust that too.

Here's a sample diet of approx 2100 cals:

2066 Calories

Breakfast:
1/2 cup oats
6 egg whites
1 scoop whey
Multi vitamin
46p:30c:5f

Mid morning:
200g chicken or lean steak or fish
60g brown rice
46p:45c:4f

Lunch
2 cans of tuna in water
Green veggies/ broccoli
15g almonds
43p:1c:14f

PWO:
2 scoops whey
45p:30c:1f

Dinner:
200g chicken or lean steak or fish
60g brown rice
1/4 cup broccoli
46p:45c:4f

Snack:
¼ cup Cottage cheese
7p:2c:3f

Bedtime:
2 scoops whey
15g almonds
43p:1c:9f

Total:
2066 cals 276p(59%): 155c(33%): 38f(8%)

*Drink lots of water - 4 liters/day. If you're not peeing at least every hour, you're not drinking enough.

[oldguy2895]

Thats what I was looking for .....thank you very much

[MickeyKnox]

Thats what I was looking for .....thank you very much

Youre welcome, good luck!