My diet-simplified

[rado]

Apologize for the double thread but seems some people just acted like idiots.

Ok here goes.

Wake up 5am-5:30am.

Breakfast is around 6am after shower.

1. 8-14 eggs with 1 sliced of pepper jack cheese(I do a 60/40 split of white to yolks), 1 roma tomato, 1 avocado(basically for the mono and poly fats) both with grated sea salt and pepper. I then have a bagel of blueberry, cranberry or just plain whole grain no butter toasted. Then I take my vitamins and with this breakfast I have 1000ml of water, basically two bottles of nestle:D

2.I leave the house around 7-8am. I have an hour of a drive; a banana, my sugar free monster, acai and blackberries is my snack as I drive. I drink another 500mls of water.

3. lunch time is around 11-12pm sometimes 1pm, can't help it because of work but in between I snack on smoked salmon from trader joes, the entire package. Then I have lunch afterwards; Chipotle brown rice double chicken that's it. Or go to this small Argentinian place and eat me some nice baked chicken with dirty rice. with another 500mls of water

4. now it's usually around 3pm...I eat my fruits and another 500mls of water. Get to my dojo, change, warm up for about 20 of light rolling. etc etc etc.

5. I come home around 5:30ish and right away I make me some tuna, about 3 cans of it from water and I add some EVO and hot sauce...I eat those with wheat thins. more water.

6. Around 8pm or so I make myself a soy protein shake with berries, kale, pineapple and peaches...yumm:D

Now If I'm hungry at night, which I usually am. I eat plain almond butter with half sliced of pita bread.


Ok so yes my diet changes ED...I eat tuna, chicken, hardly ever steak anymore, burgers on the weekends, any sort of seafood. I also mix in my dinners at home Quinoa, basmati rice, and other good stuff.

I can't have the same shit ED. I have to make different things.

[rado]

I didn't post macros, numbers etc...because I have no clue...Not like I'm a fat ass, far from that lol...Just wanna drop about 2-4% in BF that's all while trying to hit 218-220lbs with a 10% BF.

So bouncer I will listen or do the best I can, but you know my lifestyle bro.

[rado]

I'm far from a newbie and I think what I eat is pretty good, not clean like yours but better than most american people or those who train. To make your food on an ED basis, with kids, family events, school events, social gatherings, etc...Very hard bro...I'm not working towards an Olympia or a show...Just wanting to drop 2-4% of BF and I put more emphasis on my BJJ because I compete about 6 times a year which Chicago is coming up. So I've always done good on tren and just wanted to add the T3 and I like the results already in this past week.

What I'm asking for is nothing drastic but just some advice I could use from this board.

[auri]

How quickly do you want to lose that bf you're talking about ?

[rado]

How quickly do you want to lose that bf you're talking about ?

6 months; the length of my cycle which is obviously achievable. Just wanna tweak a few things when it comes to eating, but more so the times of eating.

I've never experimented with my body and how it functions when it comes to food and times, just my tren and prop. This time around I want to play with that. Just like some people react better to certain foods, I wanna be able to find that like I have with AS and stick to that plan.

This will take sometime and I will get it done.

[Scrumhalf]

You can't drop 2-4% of bodyfat without knowing your macros.

If you were grossly overweight, I can just prescribe something that is a drastic deficit. But in your case, I can't do that because it will impact your training. That's why I need to know your macros.

If I know exactly how many calories you are consuming, I can tell you how much you can back off while not impacting your training.

2-4% is a pretty surgical reduction. If you were 30% bodyfat, I can use a sledgehammer approach. Going from 12% to 8% needs a scalpel. You can't ballpark it.

[rado]

I walk around 210-214lbs ED...For arguments sake dropping 4% BF to be in the 10% is about 9lbs as of right now. But I will be adding weight obviously soon in six months. I compete at LHW right now and I want to cruise at 215-217lbs with a 10-12%bf and be able to drop a lower weight class...I like to gain nice slow steady muscle and retain most of it.

I have gotten better with my weight and more comfortable now that I roll and compete more. But I wanna be more agile, I'm just explosive and that takes tons of energy out of me at times.

[rado]

You can't drop 2-4% of bodyfat without knowing your macros.

If you were grossly overweight, I can just prescribe something that is a drastic deficit. But in your case, I can't do that because it will impact your training. That's why I need to know your macros.

If I know exactly how many calories you are consuming, I can tell you how much you can back off while not impacting your training.

2-4% is a pretty surgical reduction. If you were 30% bodyfat, I can use a sledgehammer approach. Going from 12% to 8% needs a scalpel. You can't ballpark it.

Bro I posted pretty much what I eat and I get what you're saying. But I don't count my foods bro, sorry. I know I eat well enough, sometimes not enough sometimes too much. Hell the other day I had one meal all day, worked, rolled, trained, woke up the next day and I had lost 7lbs lol.

[Scrumhalf]

Do you run or do any cardio?

[rado]

Do you run or do any cardio?

No, don't need it. We do enough cardio that running is not really needed. We do stationary bikes, I hit the sauna every time I'm done rolling or lifting. But we for sure hit cardio bro. Cardio in BJJ is no joke....I use to to run about 6-7 months ago but gave it up because I lost too much muscle weight.

[rado]

Do you run or do any cardio?

2-4% is NOT that much to drop nor is it out of reach in six months bro.

[Scrumhalf]

2-4% is NOT that much to drop nor is it out of reach in six months bro.

Nobody said you can't lose 2-4% in 6 months. Heck, you can lose it in less than half that time.

However, 2-4% of surgical fat reduction without impacting muscle mass is NOT that straightforward. You are deluding yourself if you can think you can just wing it.

[rado]

Do you run or do any cardio?

Scrum help me out bro....But what I mean by that...Is that I'm trying to find what works for my body at the best times; kind of like the AS we take, some work for certain ppl and some don't.


I need fruit, no doubt. I eat tons of Acai, papaya, banana, pears, apples, peaches.

I make blackberry smoothies and I add kale.

I eat salmon, tuna, halibut, chicken.

Quinoa, basmati rice(brown)

burgers on weekends for cheats.

I don't drink milk, soy or almond milk

I don't drink soda, ever. Hardly tea, hate coffee but maybe twice a month.

1 sugar free regular size monster drink ED; that's my caffeine.

I love eggs, love them and I like to add some ppr jack cheese.

I love tomatos and avocados.

don't like juices unless it's pure grape juice.

:)

[rado]

Nobody said you can't lose 2-4% in 6 months. Heck, you can lose it in less than half that time.

However, 2-4% of surgical fat reduction without impacting muscle mass is NOT that straightforward. You are deluding yourself if you can think you can just wing it.

English bitch:D

[Scrumhalf]

The point is that if you are grossly overweight, say 75-100lbs overweight, you can simply drop calories while keeping protein high and carbs/fats low. This will ensure that you run a signficant caloric deficit and you will lose weight. The high protein, combined with some moderate exercise, can preserve the muscle mass so that you don't become skinny fat.

But if you are talking about losing 10lbs of fat and not lose any muscle when you are in pretty good shape and just looking to kick it up a notch, then it is not so easy. Your body will fight you all the way because it wants to keep those fat stores.

You've got to run very moderate deficits (I would run 500 kcal at the very max, probably closer to 250 kcal) while keeping the protein up. If you drop too many carbs, you may feel tired. Point is, you've got to fine tune it and also listen to your body and make adjustments.

Probably my last post in this thread - if you don't mind losing some muscle, then just eat about 75% of what you are eating now and adjust as you go. If you want to lose just fat, then you've got to carefully tweak your diet. No way around it. Your move.

Scrum help me out bro....But what I mean by that...Is that I'm trying to find what works for my body at the best times; kind of like the AS we take, some work for certain ppl and some don't.


I need fruit, no doubt. I eat tons of Acai, papaya, banana, pears, apples, peaches.

I make blackberry smoothies and I add kale.

I eat salmon, tuna, halibut, chicken.

Quinoa, basmati rice(brown)

burgers on weekends for cheats.

I don't drink milk, soy or almond milk

I don't drink soda, ever. Hardly tea, hate coffee but maybe twice a month.

1 sugar free regular size monster drink ED; that's my caffeine.

I love eggs, love them and I like to add some ppr jack cheese.

I love tomatos and avocados.

don't like juices unless it's pure grape juice.

:)

I have no issues with what you are eating bro, but if you are 14% and want to drop to 10%, then I don't know where to start with the information you have provided.

Okay......what if you just keep your protein (meat) intake the same and cut everything that has fat and sugar and carbs to say 80% of what you are eating now? Do you think you can pull that off?