Experts: Please critique my cutting diet - first time dieting

[irishdave]

Please give your input into my diet, I'd really appreciate it. Please move to another board if not appropriate here but I didn't see anything else.

Picture for your benefit to judge:
Posted this picture on gossip board and got flamed a while back. Here I am about 250 and holding lots of water, I'm down to about 240 as of late and looking better and hardly look smaller.



I think it's starting to work already especially considering I'm using drugs with it.
I'm 6'5" and 240lbs and maybe 13-15% bodyfat. I am quite bloated while on my cycle : 350mg/wk prop, 350mg/wk tren ace, 400mg mast and 10iu novo's 5on 2off. The bloat has a lot to do with a very dirty diet of fast food/some cooking but lots of carbs and eating pizza 2-3x a week.
I only incorporated masteron for the first time a few weeks ago and already feel like I am less bloated.
My goal is to clean up my diet, make it healthier and drop to 10% bodyfat or less in the next 5 weeks so I asked a competitor friend for a sample diet to shed a bit and this is what he gave me. P.S. I only started this on Monday but already notice I'm slightly less bloated (definitely got to do with the drop of sodium/salt in my diet). This is my first ever dieting but I also don't want to lose too much size. 10lbs at the most if possible.

Meal 1                              
-11 egg whites and 1 whole egg
-half cup cooked oats ( 60 grams dry oats then add water)
-8 oz low fat milk

OR 2 scoops whey instead of eggs

note: I can't eat that many egg whites so I'm ordering liquid egg whites online. For now I'm only using the whey instead.



Meal 2                          
-2 scoops whey in low fat milk
-2 slices of wheat bread or
3/4 cup oats  ( approx 40 grams of carbs)

note: having the wheat bread instead of the oats again


Meal3
-7 oz cooked lean red meat or chicken breast or turkey breast along with 40 grams of carbs from
rice
OR
baked potato. approx 4 oz cooked white rice or a 6 oz baked potato



Meal 4                      
-2 scoops whey in water( shake) not in milk
-1 medium sized appled or medium banana


Meal 5 pre workout meal:  
-7-8oz lean chicken breast and 5 oz cooked
rice( white rice is fine)

Training and meal 6    
-after training have 1 scoop whey, 1 teaspoon
glutamine and 1 serving creatine this is to hold you over till your
post workout meal
              try to have the post workout meal within about 40 min of
training/cardio

note: I'm not going to take extra creatine or glutamine...I'm juicing of course


Meal 7  
-8 oz cooked lean beef or lean steak and 5 oz cooked rice and 2
cups mixed green veggies( veggies optional)... only if your super
hungry

"also... any of the other meals we can add in some green veggies as
filler food... brocoli, green beans, or asparagus is fine... but not
mandetory.. just to keep you fuller if you super hungry.."

Not sure of the BREAKDOWN, but it's around 400g carbs and 4500-5000cals he said.


Water:  keep intake as high as possible

My buddy who used this dropped to about 215 at 6'3", he did a lot of CARDIO (also said he did it naturally) and he was very lean but I want to stay about 230. With the drugs it might be possible to even stay at 240 or put on weight if this diet is manipulated?
What do you guys reckon?
Thanks.

[Borracho]

I use a site called www.fitday.com to track calories from time to time. Its got its own food database but you can input your own things too as most things come with a caloric/macro nutrient breakdown.

Everyone's metabolism is different so the amount required for you to drop some bodyfat will be different but a good starting point is to set calories anywhere from 10-12 x your weight in pounds. For you that would be 2400-2880 kcals but with your size and the gear you're on I bet you could get away with a little more....actually if you want to drop the bf quicker even less calories since all that gear will help spare muscle mass.

I would set the protein at a minimum of 240 grams a day and play around with the rest of the calories with fat and carbs and cycle those throughout the week. If you're gonna lower the calories up the protein and lower fats/carbs instead.

As for the food you've listed it would be way too many shakes for me as I'd rather eat whole foods to keep me full but whatever works....

[irishdave]

I use a site called www.fitday.com to track calories from time to time. Its got its own food database but you can input your own things too as most things come with a caloric/macro nutrient breakdown.

Everyone's metabolism is different so the amount required for you to drop some bodyfat will be different but a good starting point is to set calories anywhere from 10-12 x your weight in pounds. For you that would be 2400-2880 kcals but with your size and the gear you're on I bet you could get away with a little more....actually if you want to drop the bf quicker even less calories since all that gear will help spare muscle mass.

I would set the protein at a minimum of 240 grams a day and play around with the rest of the calories with fat and carbs and cycle those throughout the week. If you're gonna lower the calories up the protein and lower fats/carbs instead.

As for the food you've listed it would be way too many shakes for me as I'd rather eat whole foods to keep me full but whatever works....

It is a lot of shakes alright and I'm very hungry all day actually. I might have to substitute them with food

[DK II]

It is a lot of shakes alright and I'm very hungry all day actually. I might have to substitute them with food

Fuck the shakes man, they are out easier then in, lol.


Eat a lot of veggies, and when I say a lot, I mean A LOT.

For example, I would lose the oats in the morning and the milk, make some scrambled eggs with a lot of spinach and mushrooms or other veggies, this will fill you up and give you way less carbs.

[Princess L]

Go ahead and cross post on the Hardcore board.

At a quick glance, I'd say drop the milk and bread (use brown rice or sweet potato instead).  Limit bananas, use berries instead or kiwi.  Add some fats (fish oil - at least 4-6 grams)(olive oil, almonds, flax oil - at least 2T/day add to liquid meal to stave off hunger).  Def. add greens, esp. broccoli, spinach, kale, etc. ~ alternative good place to incorporate fat like olive oil for flavor.

[Borracho]

It is a lot of shakes alright and I'm very hungry all day actually. I might have to substitute them with food

You could always add more veggies as you said in your post but you'll be missing out on other nutrients if you stick with the shakes. Try pre cooking your chicken, fish, lean steaks, etc. before hand instead and store it in your fridge. Eggs you can boil as many as you want before hand and tuna is just opening up a can though a lot of people are freaking out about mercury these days.

Its always the protein I have to think about cause the carbs and fat is too easy...bread, raw oats, nuts. Carbs are everywhere and fats just tag along.  

[Princess L]

Fuck the shakes man, they are out easier then in, lol.


Eat a lot of veggies, and when I say a lot, I mean A LOT.

For example, I would lose the oats in the morning and the milk, make some scrambled eggs with a lot of spinach and mushrooms or other veggies, this will fill you up and give you way less carbs.

Agreed ~ the only problem with that is the volume ~ hard to stuff all that in at once, but hey, you're a hellava lot bigger than me  

Also, with the oats ~ make sure they're the least processed you can get ~ again, to stave off hunger. First steel cut, then rolled, not instant and certainly not the kind in the packets

[Princess L]

Great shake

Make your steel cut oats in large batches and ref or freeze (since they take so long to cook).

BLEND in blender
frozen strawberries
whey (vanilla)
cooked oats
smidge of peanut butter (1/2 tablespoon or so)
ice & water to get to the consistency you like
maybe some splenda
you can also hide flax oil or olive oil in here (up to a tablespoon)

[irishdave]

Fuck the shakes man, they are out easier then in, lol.


Eat a lot of veggies, and when I say a lot, I mean A LOT.

For example, I would lose the oats in the morning and the milk, make some scrambled eggs with a lot of spinach and mushrooms or other veggies, this will fill you up and give you way less carbs.

Jeez, that's a good idea. I really don't get enough veggies in.

[irishdave]

Go ahead and cross post on the Hardcore board.

At a quick glance, I'd say drop the milk and bread (use brown rice or sweet potato instead).  Limit bananas, use berries instead or kiwi.  Add some fats (fish oil - at least 4-6 grams)(olive oil, almonds, flax oil - at least 2T/day add to liquid meal to stave off hunger).  Def. add greens, esp. broccoli, spinach, kale, etc. ~ alternative good place to incorporate fat like olive oil for flavor.

Sorry, forgot to add I am taking fish oils every day - at least 4-5g a day. Taking on board again the advice for more veggies.

[irishdave]

Does it really matter about how many cals I'm taking in though? I'm worried 4,500 won't be enough and I'll drop to like 220. Obviously if I see the scale dropping too far I'll just add in more food. But of what, presumably upping the protein while keeping carbs the same or slightly higher? Do I have to experiment or what are the guidelines...I know everyone is different.

[Princess L]

Does it really matter about how many cals I'm taking in though? I'm worried 4,500 won't be enough and I'll drop to like 220. Obviously if I see the scale dropping too far I'll just add in more food. But of what, presumably upping the protein while keeping carbs the same or slightly higher? Do I have to experiment or what are the guidelines...I know everyone is different.

Fats and protein are the best way to spare muscle, keeping the cals up there.  Carbs should be from high fiber sources as much as possible except post workout.

[Borracho]

Does it really matter about how many cals I'm taking in though? I'm worried 4,500 won't be enough and I'll drop to like 220. Obviously if I see the scale dropping too far I'll just add in more food. But of what, presumably upping the protein while keeping carbs the same or slightly higher? Do I have to experiment or what are the guidelines...I know everyone is different.

How long you been on those doses for and what does it take for you to maintain 240 ....calorie wise?

[irishdave]

How long you been on those doses for and what does it take for you to maintain 240 ....calorie wise?

I'm on these doses about 5 weeks. Going to stay on this dose for another 4 and then come off for a bit, I've been on test + something else for a good few months now. To maintain 240 I think I'm taking in 5-6k and it's a lot of carbs that's for sure. It was a lot of potatoes and bread/sandwiches and pizza at weekend.

[Borracho]

I'm on these doses about 5 weeks. Going to stay on this dose for another 4 and then come off for a bit, I've been on test + something else for a good few months now. To maintain 240 I think I'm taking in 5-6k and it's a lot of carbs that's for sure. It was a lot of potatoes and bread/sandwiches and pizza at weekend.

You wanna cut you drop the calories and if you wanna bulk you raise them. If you drop the calories by 500 a day then theoretically you should be losing a pound a week. It looks like it does take a lot for you to maintain that weight so just drop the calories slightly and you should begin to drop some bf. This is gonna take you longer than 4 weeks though to get to where you want to.

This is just me but I would drop them to 4000 now and try to lose as much fat as possible in this last month you plan on being on. Keeping protein high, cycling carbs, and with the gear you will hold onto your mass. You don't wanna end up with and feeling like you still got too much fat and diet with no gear...bad idea.

That's just a random number too the 4000.... I don't know man if you can really maintain with 5000 than that should be a good starting point though and adjust it somewhere along the way.



 

[WOOO]

*sigh* ... another steroid crackhead looking for attention

you have a drug problem

hope this helps

[irishdave]

*sigh* ... another steroid crackhead looking for attention

you have a drug problem

hope this helps