Need a little advice

[Knoxville]

I need some suggestions on my diet. My goals are to be around 8-9% body fat and at this moment I'm estimating I am about 15%. I am 25, been lifting about 5 years. At this moment, I'm not taking any gear. In another 4-5 weeks, I will start a cycle of 750 mg/s Test E/wk and maybe add in a little bit of Tren at 75 mg EOD. This will be my 4th cycle.

Eating food should be relatively easy for me. I work at a manufacturing plant, have my own office, refrigerator, microwave, and hot plate. It's nothing fancy, but it works out pretty good.



I can eat all of the skinless chicken breasts that I want. I just need to know when is the best time to eat them.

Protein shakes are easy for me to make here, with milk or water.

Lean ground beef.... I could cook a bunch of patties at home and bring them in and nuke them and eat them that way.

Salad, should I be eating??

Oatmeal?

Brown Rice?

Wheat bread?

Tuna, that's an easy one for here at work.

Egg Whites... How do all of you go about eating these? I think the easiest way for me would be to boil eggs and separate the yolk and white that way.

What about good fats??


I'm working my way back into cardio. I was able to run 2 miles - 3 times last week. It's a start.. I'll get back to 3 miles soon which is roughly 30 mins of cardio or less, depends on the pace.


If someone could please give me a run down of a typical day, I'd appreciate it. Please keep in mind that I want to lean up a little, not get ripped for a competition. I have had a really high metabolism in the past, so fat loss shouldn't be that hard. I just need to get on a diet and not deviate from it. Thanks


Knox

[Knoxville]

I calculated my BSM to be 2223.8 suggestions?

[BBAddict]

Check out the last thread in Nutrition started by NYCMitch. It has a pretty good recommendation for a cutting diet. Otherwise just search for cutting. There have been several. Basically I would recommend a high protein, low carb, medium fat diet. I've had good luck with that kind of diet to cut up pretty good.

After you've read up, post your diet and we can make any recommendations from there. It seems like you pretty much know what kind of foods to eat so you just need to put them into a schedule and time everything around your workouts (you are working out I assume?) correctly.

[Knoxville]

Yes I will be working out, usually 4 days a week, cardio 3-5 days a week.

Normal Day

6:15 - Whey Protein shake
7:30 - 3 egg whites 1 c. oatmeal
9:30 - Skinless chicken breast, 1 slice wheat bread
10:30 – Can of tuna, banana
11:45 - 8oz ground beef on wheat bread
1:30 - Protein Shake
4:30 - 3 egg whites + 1 whole egg
5:30 - Workout 45 mins, cardio 30 - Post workout protein shake
7:30 - Some kind of meat - Pork tenderloin, Steak, or Chicken breast and mixed vegetables
9:45: -
10:30 - Bed

Olive Oil?
Fish Oil tab?

Salads?? Are these good to throw in there somewhere?

What is the need for the olive oil or fish oil?

Also I will be drinking lots and lots of water throughout the day

Any suggestions for eating before I go to bed??

Can I substitute the brown rice for wheat bread?

Knox

[BBAddict]

I would replace the bread with some brown rice or a yam.
I wouldn't eat bananas pretty much anytime when cutting.
The 1:30 protein shake should not be whey protein and should be replaced with solid food if you can.
Your 4:30 meal needs a bit more protein and definitely some carbs for energy during the workout.
If you can separate your lifting and cardio, that is best to do if you can.
Salads are OK but they are not all that important cause most leafy salads are mostly water with not much nutritional value unless you add a lot of veges.

You need olive oil or fish oil or flax oil for some healthy fats which are important for heart health and for support of production of testosterone. You also usually need another source of calories to meet your calorie goals when you're cutting carbs back significantly.

[Knoxville]

BBAddict -

You said that you usually need another source for calories when you cut back significantly. Does the flax oil help in picking up a few carbs or do you mean that I need another source of calories other than the things listed?


When eating yams (sweet potatoes?) how do you usually cook/eat them?

I can add some tuna or a chicken breast to the 4:30 meal

I'll try to stay away from the bananas for now.

Any suggestions on something to eat at 1:30?

Where do you suggest I add in the protein shakes?


Thanks!!

Knox

[BBAddict]

Originally posted by Knoxville
BBAddict -

You said that you usually need another source for calories when you cut back significantly. Does the flax oil help in picking up a few carbs or do you mean that I need another source of calories other than the things listed?


When eating yams (sweet potatoes?) how do you usually cook/eat them?

I can add some tuna or a chicken breast to the 4:30 meal

I'll try to stay away from the bananas for now.

Any suggestions on something to eat at 1:30?

Where do you suggest I add in the protein shakes?


Thanks!!

Knox

I meant that when you cut a lot of carbs out of your diet, in order to consume somewhere between 2000 and 3000 calories a day, you usually need something besides protein and fat is a good way to get the extra cals. Besides you need some fat for body functions.
I do yams several ways-you can nuke them, bake them like a potato in the oven, steam them (cut into slices) and I have a recipe for baked sweet potato fries thats pretty good.
The 4:30 meal needs some carbs for workout energy-try adding some low GI carbs, not just protein.
As far as the protein shake, if its casein protein based its probably fine. Something like muscle milk would probably be good cause that would absorb slower than whey protein, particularly due to the fat in it that makes it taste so good!

[Knoxville]

How much oil is needed throughout the day?

[BBAddict]

It depends on how much fat you need to add to your diet. Usually ends up being somewhere around 75gms.

[mcalo4]

For egg whites, I like to pour them into my gatorade. I use the "ALL WHITES" brand in the carton. I get 20oz. bottle of gatorade and drink it down about a 1/4 of the way and fill the rest with egg whites. I'm guessing I'm getting about 25g of protein. It tastes fine, just like watered down gatorade.

If I were you I'd stock my fridge with gatorade and eggwhites.
Plus they say albumen is the highest form of protein to put into you body.

[Knoxville]

Oh man, Gatorade and egg whites, that does not sound very good. I'll give it a try though.

[Knoxville]

Anyone else use ALL WHITE brand of egg whites?