Quote Originally Posted by Doppy View Post
I gave you guys my word and here it is as I desperately want to get all the size and mass results I can
Im 34 yrs old 6'2, 215lbs, measured today at 10.6 bf
Today my diet was as follows

6:15 am 1protien shake 850 cal/60gr pro/ 10gr fat/ 130 carbs alot of cals we dont know how clean and/or good they are. could be a bunch of sugar in there and prob is. not good for maintaining lean physique probably.
1 banana 110 cal/ 1 gr pro / 0 fat/ 30 carb ok here and there but is sugar
16oz milk with shake 300 cal/ 16 gr pro/5gr fat/ 24 carbs sugar carb here too
4 oz vanilla yogurt 100 cal/ 5 gr pro/ 1.5gr fat/ 17 carb greek or what? prob fair amt of sugar
Breakfast total 1260 cal/ 82gr protien/16.5 fat/201 carbs id be willing to bet 100g of these carbs are sugar if not more.

Pre workout 830 am -
1 4 oz chick breast / 110 cal/ 20 pro/ 2.5fat/ o carbs
1- tbls peanut butter/ 100 cal/ 3 pro/ 16 fat / 6 carb id move this to later in the day. last or 2nd to last meal
1 banana 110 cal/ 1 gr pro / 0 fat/ 30 carb more sugar
Pre workout total 320 cal/24 gr pro/18.5 fat/ 36 carbs majority of carbs from this meal from sugar


Post WO meal 11:00 am Shake/ 850 cal/ 60 pro/ 10 fat/130 carb same as above
8 oz ck breast/ 220 cal/ 40 pro/ 5 fat/ 0 carb
Post WO total 1170 cal/ 100 pro/ 15 fat/130 carb cant be sure but i bet most of these carbs come from sugar




Lunch 1pm 8 oz chick / 220 cal / 40 pro/ 5 fat/ 0 carbs id have some green veg here


Work 2 p.m. Pedometer read 14.2 miles walked 1449 cal burned cant be certain but i would guess including this into ur caloric requirements in total probably will contribute to inaccuracy.

Snack 500pm. 8oz yogurt /200cal/ 10pr/3fat/34carbs greek yogurt? personally i dont eat yogurt but prefer cottage cheese. i would let results dictate how much of this u keep in ur diet. this "snack" also IMO doesnt serve much of a purpose from a BB standpoint.



Supper 845 pm 16 oz baked talapia/ 400 cal/ 80gr pro/10 fat/ 0 carb
8 oz br rice / 340 cal/ 8 gr pro/ 3 fat /70 carbs FINALLY!! a complex carb! make sure u measure it dry
4 oz broccoli ?????????? negligible and wouldnt worry about this
Supper total 740/88/13/70

Daily totals 4910 cal/ 344 pro/71 fat/ 470 carbs
4910cals
344g pro (28%) 1376cals
470g carbs (38%) 1880cals
71g fat (13%) 639cals

these %'s total 79%.something is amiss here. 1376 + 1880 + 639 = 3895cals, NOT 4910..

i figd this out rite before i posted this. u need to figure out where the inaccuracy is. ur talking a 1015cal discrepancy..

brn rice = 70g carbs. the other 400g come from very questionable sources IMO. could add up to be a lot of sugar which def will NOT help u stay lean IMO. i think a good step for u would be to modify a lot of ur carb choices into complex sources.

with ur stats i am surprised u have been able to maintain 10%bf. ur metabolism still must be very high. hard to gauge someone like u and how many cals u actually need. monitoring ur caloric consumption as well as tracking macros will be a good learning experience for u. this way u will no longer be guessing.

itll probably take some playing with to determine how many cals u actually need. changing carbs sources and reducing cals some would be a good start IMO. keep track of ur LBM and bf% so u can make adjustments.

i dont know when u planned running a cycle but like i suggested above u should wait til after ur doc appointment. in the mean time u can play with ur diet and see if we can figure it out.

on a final note if u add the supplemental fat (peanut butter) to ur last meal i would move the carbs to the meal with just the chikn breast.

if u hadnt said u stayed lean before eating what u posted above i would recommend u start over because this diet would prob make almost anyone else fat!!!