good diet?

[Jordan32]

Im about to start a new trainning program and i was wondering if you guys could check out my diet and correct whats wrong with it. I'm 5'10" 230lbs with 18% bodyfat. My goal is to get my BF around 10% while maintaining as much muscle as posible.

meal 1/ pre work-out meal: Muscle Milk 338Cals 32G protein 12Gcarbs 18G fat

Meal 2/post work out meal: Syntha 6 404Cal 44g Pro 30g carbs 12g fat

Meal 3:6 large egg whites
2 whole eggs
2 slices wheat bread
.5 cup of Broccoli raw
totals: 388.8 cals 41.6g Pro 27.6g carbs 12g fat( aslo take flack seed oil pill and M/V

Meal 4(at work): 2 slices of wheat bread
4oz of turkey
totals: 260.8 Cals 32.6g Pro 23.6g carbs 4g fat

Meal 5: 2 cups Spinich (raw)
1 medium tomato
1 oz Olive Oil Vinaigrette
1 slice wheat bread
5oz, Canned Tuna
totals:412.4 cals 45.3g Pro 23.8g carbs 15g fat

Meal 6: 6oz chicken breast
2.5 cups Asparagus (cooked)
totals 329 Cals 55.5g protein 20g carbs 3g fat

Meal 7: 2cup, Cottage Cheese, 2%
totals 360cals 56g protein 16g carbs 8g fat

Total for all meals: Cals. 2493
Protein 307g
Carbs 153g
Fat 72g

My trainning consists of M-S doing 30-45mins of weights and doing cardio 30 mins a day at least 3 times a week.

I am currently not running anything but i have an order in for 500mg of Sust per week divided into two shots(16 weeks), 300mg tri-tren a week divided into two shots(for 1st eight weeks) then last 8 i will run 50mg ED of whinny orals.
Along with this im going to run 120mcgs of Clen everyday, 2weeks on 2 off
and t3 starting at 25mcgs building up to 100mcgs then tapering down This will be run around 6-8 weeks.
This will be my 3rd cycle, just wondering what you guys think. Thank you for the responses.

[coffee-guy]

Before I even touch the diet you should know that at 18% bf you're going to want to hold off on the Tren and Winny - they will "help" with your goals but not nearly as much as if you waited until you were around the 10%-12% mark...

[Jordan32]

ok will do, still run the Sus?

[coffee-guy]

It will help you hold onto whatever muscle mass you've got - I would run it for the 16 weeks and lean out - take some time off but stay lean and then make your serious run at cutting when you've managed to maintain a lower bf%...

[Jordan32]

sounds good to me, now what do you think about the current diet, my BMR is about 3000 cals, for cardio i do the eliptical for 30 mins keeping my heart rate above 160 the whole time. How many days a week would you suggest cardio? currently im doing 3-4

[coffee-guy]

sounds good to me, now what do you think about the current diet, my BMR is about 3000 cals, for cardio i do the eliptical for 30 mins keeping my heart rate above 160 the whole time. How many days a week would you suggest cardio? currently im doing 3-4

Hey brother -

Sorry I forgot about this thread - been busy etc...

I will get to the diet in just a second but first you should know that you don't want your cardio at this high of a rate if you're looking strictly for fat loss. Keep it between the 55%-65% max hr for your age etc - keep the intensity low and start off with just pwo sessions - once you stall with fat loss there then you can move to twice a day cardio....

As for you diet......

You've got it laid out at 2400 calories but your BMR is at 3000. When you first start out I would tell you to stick as close to 3000 as possible and see what happens with a "good" diet with proper macronutrient ratios etc. If you're eating frequently and eating the "right" foods you should be able to lose weight AT your current BMR even before you throw in pwo cardio....

"meal 1/ pre work-out meal: Muscle Milk 338Cals 32G protein 12Gcarbs 18G fat"

If this is your first meal of the day and is supposed to give you energy for your workouts I would say to up the carbs and lower the fats - you can either drop the expensive Muscle Milk and make your own shake or switch to whole foods. I would go for 40g protein / 40g carbs / 5 g fat - I would also try to get this meal in about an hour before your workout to prevent GI tract problems...

"Meal 2/post work out meal: Syntha 6 404Cal 44g Pro 30g carbs 12g fat"

I'm not familiar with this product but the fat is way too high for pwo and IMO the protein/carbs are too low - stick with another homemade route of 80g protein / 60-80g carbs / as little fat as possible......

"Meal 3:6 large egg whites2 whole eggs2 slices wheat bread.5 cup of Broccoli rawtotals: 388.8 cals 41.6g Pro 27.6g carbs 12g fat( aslo take flack seed oil pill and M/V"

Bump your egg whites up to 8 and cut your whole eggs back to 1 if you're looking to lose weight - as for the whole wheat bread I'm going to assume this isn't exactly "whole wheat" (if it has the words enriched or bleached ANYWHERE in the ingredients listing you're not going to want it) stick with Ezekial bread if you must or switch to oats/brown rice/sweet potatoes etc...

"Meal 4(at work): 2 slices of wheat bread4oz of turkeytotals: 260.8 Cals 32.6g Pro 23.6g carbs 4g fat"

Again - change the carb source and if this is deli turkey lose it for a chicken/turkey breast instead....

"Meal 5: 2 cups Spinich (raw)1 medium tomato1 oz Olive Oil Vinaigrette1 slice wheat bread5oz, Canned Tunatotals:412.4 cals 45.3g Pro 23.8g carbs 15g fat"

Sounds tasty - just switch carb sources - might want to combine these ingredients with whole wheat pasta and make a nice dinner out of it....

"Meal 6: 6oz chicken breast2.5 cups Asparagus (cooked)totals 329 Cals 55.5g protein 20g carbs 3g fat"

Good

"Meal 7: 2cup, Cottage Cheese, 2%totals 360cals 56g protein 16g carbs 8g fat"

Good

"Total for all meals: Cals. 2493Protein 307gCarbs 153gFat 72g"

Protein looks good - change your carb sources and bump them up to at least 250 - overall fat looks okay...

[Jordan32]

thanks alot for your help man! I'll do this and keep you posted.

[NYCmitch25]

^dam bro you should send him a check for that advise or gift card LOL

[blm]

^dam bro you should send him a check for that advise or gift card LOL

He prefers reach arounds ;)