Time for a change

[73vette]

First, a little about myself.

I'm 31, have been lifting for 5 years off and on (I tore my labrum 2 years ago that put me out for a while). I'm 5'9" and weighing in at 181 right now, probably at 20-22% BF. Before I tore my shoulder, I was at 176 and around 14% BF. I recently had my T checked and it was low which does not help my situation. I am most likely going to do test replacement injections in the near future to raise my levels back up. I can post blood work etc if anyone is curious and to give advice. The biggest problem I have had in the past (well, forever), is my diet. I eat like crap. I have a desk job that doesn't help. However, it's time for a change. And this time the plan is to do it right. Below is my meal plan. You guys (and gals) know a lot more about this, so I thought I would post it for suggestions/critiques.

Cardio 6-7

7:15
protein shake (1 scoop)
4 egg whites
1 whole egg
1 banana
473 cal 8.5g fat 39g carb 61g protein

9:30
1 cup brown rice
4 oz chicken
426 cal 10g fat 45g carb 37g protein

12:00
6 oz hamburger (90% lean)
1 cup raw broccoli
395 cal 19g fat 6g carb 49g protein

2:30
1 apple
2.5 oz tuna w/ yellow or spicy mustard
1 cup raw broccoli
196 cal 2g fat 31g carb 20g protein

4:30
4 oz chicken
1 cup sweet potato
325 cal 8g fat 27g carb 34g protein

Workout 6-7
7:15
protein shake (2 scoops)
banana
445 cal 5.5g fat 27g carb 61g protein

9:00
4 oz flank steak
1 cup brown rice
1 cup cottage cheese
690 cal 23g fat 53g carb 67g protein

total 2950 cal 76g fat 242g carb 329.5g protein

Cardio 3x week
Lifting 4x week

[73vette]

I edited my post so it's easier to read. Thanks again!

[jngymrat]

I edited my post so it's easier to read. Thanks again!

What are your goals? Gaining some muscle? cutting? what?

If you are trying to cut your body fat, I would suggest working on your calorie intake, the food choices are on task but need to have some minor adjustments, I will suggest when you state your goals.

[73vette]

Goals are to maintain approximate weight, but build mass and drop the bf% to ~15 or so in the short term. 10% would be ideal. Main goal - build mass.

[jngymrat]

Well, I like that all your macros and TDEE are in place. Right of the top of my head I will say that your calories in your meals are just way too much. If you were on gear with those goals I would say they are just a tad high, just a tad, and still suggest dropping the intake by 12%, but all natural without gear your intake is way too much to drop 10% BF with a sedentary lifestyle.

I am 5'10 and my LBM (Lean Body Mass) is 169, only because I carry more muscle than average. Typically a man our hgt. age etc. is around 156 ish' (LBM) So, a man that wants to be at 10% bf, and your hgt. age. wt. puts you about 170-174 (respectfully) well your BMR, (Basal Metabolic Rate) is going to put you at about 2038 ish' for all your stats, you're about a 1000 calories over that, and don't forget, to drop weight you need to drop your intake, many say 10% but I think that is a little to vague. Try a couple hundred calories at a time and see how you feel and how much weight you drop a week. Too much, and more than likely you are losing much earned muscle. I like to see no more than a pound a week. If you were grossly over weight then more, but you aren't!

Now, I am not being dogmatic or trying to tell you you're doing it all wrong, just suggesting! Okay? are we still friends? Good.

Because you say you sit all day on your bum is why I would suggest the lower calories so urgently, I can give you my picks for cutting out the ingredients if you want, but first the basics. Not knowing what you are doing for cardio, if you can make sure it is HIIT, or Plyometrics, the types of High intensity workouts bust the fat stores in the body by completely exhausting the glycogen build up quickly and reverts to busting into the fat bunker to burn it up next, very effective and beneficial for the body and fat burning. The list is long on the benefits, so do your research or I can give you some more suggestions.

I can give you a little more if you can look at what I said and maybe fill in some blanks and some things I don't know about you, like your work out regimen and type od cardio you're doing, it would help. Thanks

I would like to point out a crucial thing I forgot, you don't have ANY EFA's listed in your diet, we will talk about that later, but extremely important to burning fat among other things.

[73vette]

The cardio I have been doing is steep inclined brisk walking. Usually 45-60 min.

Lifting I have been doing lighter weights (since the shoulder injury) and more of a 10-12 rep set, move to another exercise, rinse wash repeat.

With this plan I am going back to heavier weight with 4-5 rep sets, rest between sets. 5 sets per exercise. Back/biceps, legs, shoulders, then chest/triceps each a different day. I will post pics every few weeks.

Might be getting some test e to cycle for 12-16 weeks (and also up my test because mine is low). I will let you know ow the details of my gear once I figure that out. Starting natural for now though.
I appreciate the advice and opinion a lot. Thanks for taking the time to help me out.

[73vette]

Also I plan on taking omega fish oil in the morning and flax seed oil in the evening.

[73vette]

A few pics.

[73vette]

Pic of my test vs free test

[Bio-Active]

I would add more greens to your meal plan. I also wonder if the calorie intake is accurate chicken and rice seems a bit high on the calorie count for what you have there?

[73vette]

I got the numbers on some of the food from google, so it could vary I guess. Two days in and I'm surprised I haven't strayed. Workouts have been productive, and my shoulder even let me bench 70lb dumbbells which was nice.

[canesfan804]

I would add more greens to your meal plan. I also wonder if the calorie intake is accurate chicken and rice seems a bit high on the calorie count for what you have there?

I thought the same as soon as I saw the calorie count. For example 4 oz of chicken (boneless skinless breast) and 1 cup of brown rice is 348 cals 28.5 g protein and 46 carbs. At least that's what I come up with.

[canesfan804]

Up the protein and lower your carbs plus add greens. There is a app called my fitness pal for your phone that helps too.