need a diet plan please help

[adam12kyle12]

ok thanks u said ur cheat meal was pizza is that a couple of pieces or a whole pizza. does the cheat meal need to be ate in the afternoon or the evening or does that matter? i will double the oats and eat whole wheat bread on re feed day and cut the fishoil in half and cut out the natty pb that should keep the fats low enough right?

[mg1228]

ok thanks u said ur cheat meal was pizza is that a couple of pieces or a whole pizza. does the cheat meal need to be ate in the afternoon or the evening or does that matter? i will double the oats and eat whole wheat bread on re feed day and cut the fishoil in half and cut out the natty pb that should keep the fats low enough right?

dude that meant two medium pizzas---i dont know if it matters or not--but i did it around 5pm---yea ur fats should b low enough

[adam12kyle12]

so double the oats add in whole wheat bread should i also double the whey scoops? taking only half the amount of fishoil and cutting out the natty pb that will keep the fat intake low enough on re feed days? when u ate pizaa on cheat meal did u have a few pizaa or eat a whole pizza small size ? and did u eat ur cheat meal in the afternoon or the evening or does that matter?

[adam12kyle12]

sorry i posted same thing twice dont know if i can eat two whole mediums ao mybe i will try one large pepperoni thanks again the casein still hasnt got here yet so i had one scoop of whey instead that should be ok til the casein arrives right? i live in a small town in washington there s one gnc store thats it and they want $55 for 2lb tub of casein so i ordered ON casein 2lb tub online for 24.95 thats why im waiting on it to get here thanks again

[adam12kyle12]

when u first gave me this diet u said to eat one 8oz top surloin steak a day also just cant afford to but one steak a week would still be good to throw in right?

[mg1228]

not saying u gotta eat 2 pizzas--but i did----yea do the whey till u get the casein or u could do a lean red meat or some guys do cottage cheese bfor bed-----yea just try to do some red meat couple times a week---lean gr beef--london broil--sirloin--whatever u want and is cheapest

[adam12kyle12]

if i want to bulk after i get to 10%bf with the diet u gave me could i just double the oats to 1 cup tht would give me an extra 450 cals and one extra scoop of whey another 150 cals their and double egg white thats another 280 cals so thats 880 extra cals and do u do re feed days on bulk diet

[mg1228]

if that 880 cals puts u somewhere around 500 over---then yea---a bulk is basically same foods just more of it---dont think u need a refeed on a bulk

[adam12kyle12]

thanks i will double the natty pb also thats another extra 200 cals can u still have a cheat meal on bulk diet? since i am just doubling everything on the diet u gave me will my body fat still stay low because i am still eating clean? when i get to 10% bf i will only weigh 150lbs so i will start bulk diet once i get to 10%bf thanks again for all the help

[adam12kyle12]

do i also double the fishoil on bulk diet? i meant to put this question in last post thanks

[mg1228]

u should have minimal fat gain---considered a clean bulk----yea still do a cheat meal and yea double the fish oil--

[adam12kyle12]

i double everything does that also mean the chicken go from 6oz pieces to 12oz ? sorry i didnt think about this before or i would have post this question with the rest and double the casein at night to 2 scoops?

[mg1228]

no---u could go to 8oz though---just adjust calories to get above tdee by 500 or so--do that by increasing everything by a little and just keep it at a 40/40/20 split

[adam12kyle12]

thanks again and if i have any questions about some gear could i PM u and how do u PM somebody?

[mg1228]

go to private messages at the top right hand corner---or click on my name and it should let u--im sure theyre are alot of other guys that could more than me with gear---im kinda of a newbie when it comes to that

[adam12kyle12]

ok thanks i just thought i would talk to u becuse u cycle and not sure if i just PM randum members. since i have been talking to u i dont have questions about cycles i no what i want and have researched the hell out of it jst want to talk to u about maybe where to look so if u could help please let me know then i will PM u thanks alot

[Phate]

ok thanks i just thought i would talk to u becuse u cycle and not sure if i just PM randum members. since i have been talking to u i dont have questions about cycles i no what i want and have researched the hell out of it jst want to talk to u about maybe where to look so if u could help please let me know then i will PM u thanks alot

this is called source fishing and is not allowed

[adam12kyle12]

ok thanks

[adam12kyle12]

i had my body fat tested again and its 18% not 15% like i thought so i re did my bmr and tdee now my tdee is 2692 and with the diet u gave me my total cals is 2363 so i am 329 back of my tdee is that close enough or do i need to lower more to put me at 500 back of tdee for cutting diet to get to 10% bf?
total for diet right now is pro/fat/car/cal
270/65/161/2363

will start re feed once a week after first 3 weeks on diet and will have cheat meal on re feed day so please get back to me thanks

[mg1228]

how did u have ur bf checked

[adam12kyle12]

calipers they did a 9 point test

[mg1228]

ok yea just lower the cals a little---or up the cardio

[adam12kyle12]

ok if i drop the 1/2 cup oatmeal for meal 2 and half banana for pwo that puts me at 2138 cals which is 554cals back from 2692 tdee so that should be good right

[mg1228]

if its a workout day leave it as is, maybe do 1tbsp natty pb in ur last meal(saves u 100cals)---on non workout day u could drop oats and banana

[adam12kyle12]

ok yea if i leave out 1 scoop of naty pb that puts at 439 cals off of tdee so thats pretty close to 500 back on non workout days i will drop the oats and banana but should i have 2 scoops naty pb on non workout days and just have 1 scoop natty pb on workout days? thanks

[mg1228]

sounds good to me

[adam12kyle12]

i want to start taking pre workout drink NO Xplode but it will ad 50 cals so will that be a problem ? or if i just stop eating the half banana that will drop 75 cals so please let me know what u think i have used no xplode before and liked it does give u more energy and focus no xplode has 25 cals 6 carbs fat 0 protien 0 per serving i will take 2 servings so thats 50 cals and 12 crabs

[mg1228]

na just do both---ur banana is post wo right?

[adam12kyle12]

yes banana is post work thanks again

[adam12kyle12]

how many macros in an 8 oz sirloin steak? i looked on fitday but couldnt fin it for 8oz steak so i f know could u please post the macros thanks again for ur help

[mg1228]

the range is too big---try and find some at the store that has the nutritional info on the package---i get "laura's lean beef" brand at lowes foods--it is 290 cals 48pro 8 fat

[adam12kyle12]

ok thanks i buy meat at a butcher shop so i will ask them. on my re feed day i wont workout so should i have the cheat meal when i would be having my PWO meal and still have all the other meals that i would normally have ?

[mg1228]

yea but u can do the cheat meal whenever

[adam12kyle12]

with the diet u gave me once i got every thing in check and am eating almost 500 cals off of tdee how soon should i see any results even the smallest? because i have been on the diet for just over 2 weeks and have not lost any weight i have gained 2lbs so will it take a few months before i see and results even small ones? i would like to lose a pound or 2 a week if possible i have even upped the cardio using a stair master and it works the hell out of me so if u could tell me when i should see any results thanks again for ur help

[mg1228]

how much cardio were u doin at first? and u have upped it to how much?

how does the mirror look? how long had u been lifting bfor starting this?

[gbrice75]

with the diet u gave me once i got every thing in check and am eating almost 500 cals off of tdee how soon should i see any results even the smallest? because i have been on the diet for just over 2 weeks and have not lost any weight i have gained 2lbs so will it take a few months before i see and results even small ones? i would like to lose a pound or 2 a week if possible i have even upped the cardio using a stair master and it works the hell out of me so if u could tell me when i should see any results thanks again for ur help

I just started a cut diet 5 weeks ago and can tell you I had no weight loss or visible results until the end of week 3, then again at week 4. I'll be weighing in again tomorrow morning and hope to see further progress. I lost 1.5lbs at the end of week 3 and 4 for a total of 3 so far - not bad, and hopefully another 1.5 tomorrow. Keep going bro, it'll happen!

[adam12kyle12]

i have been doing 30 mins cardio now i do 45 mins 30 mins on the eliptaglyder and and 15 mins on stair master i have been lifting 18 months before this diet i have been eating healthy the whole time but not eating enough and not counting cals and macros just stayed away from fried food and junk food and soda i will stick with the diet for 3 months no probalem and didnt expect results after 2 weeks just didnt expect to gain 2lbs

[mg1228]

the scale can fuuck with ur head---what about the mirror----------yea i started seeing good results at like 2 mo---how many days a week u doin cardio

[adam12kyle12]

i do cardio 5 days a week