first cycle with diet

[DV2000]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet?

My only concern is the sugars, is this a problem?




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe.

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

[mg1228]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet? u could do 6oz chicken--but having the eggs ppwo isnt that bad seeing how they are fast digesting

My only concern is the sugars, is this a problem?looks to b from pb sweet potato and white potato--i wouldnt do the white potato---do sweet intead




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout if u want to add muscle--be careful with that high intensity cardio

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3
if ur pb has 3 sugars i would get a different brand
9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe. do sweet if u can

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12
i would drop the oil and add it somewhere else--maybe the meal below

4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake make sure its casein otherwise ur wasting ur money---i woulld add a fat source here too---maybe put that oil here instead---or more pb or flax

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

-----i think it looks good---40/40/20 split is a good place to start---u oughtta take atleast 6-10gr fish oil thruout the day too

[DV2000]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? During the day i use whey protein for PWO. Is that ok?

Also since the sugars are from a Sweet Potatoe would you recommend a different carb? i mean i can personally do oats all day i absolutely love them. Whatever you think would suit me best.

[DV2000]

a Large Red Potatoe has 266 calories 4 sugars and 58 carbs. i could prolly do a medium reg potatoe which has 34 carbs, 2.5 sugars and 154 calories. very similar to the sweet potatoes without the sugar. Is this a better choice for me.

[mg1228]

a Large Red Potatoe has 266 calories 4 sugars and 58 carbs. i could prolly do a medium reg potatoe which has 34 carbs, 2.5 sugars and 154 calories. very similar to the sweet potatoes without the sugar. Is this a better choice for me.

i know new potatoes are better that white---but i would still do sweet---or maybe oats if u like em so much----just cause a carb sorce dont have sugar dont mean it aint a fast carb--keep that in mind

[DV2000]

i think i'm going to do limit it to 1 sweet potato a day to limit the sugars a little and then fill in with the oats since i do like them. I'll post some results after i start the cycle hopefully i can help others out in the same boat. Thanks for the feedback man, my buddy said you are the diet guru and i see why. He was already in good shape but once he made the few changes you gave him he was like ripped - amazing what a tuned in diet will do for the body.

[mg1228]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? correct During the day i use whey protein for PWO. Is that ok? yes

Also since the sugars are from a Sweet Potatoe would you recommend a different carb?no--i ate 2 a day when cutting i mean i can personally do oats all day i absolutely love them.i been eatin em 4 times a day, lol Whatever you think would suit me best.

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