My diet-simplified

[rado]

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.

Ok so I'm taking 575mgs of tren M/W/F and I know I will add mass and I will control the estro bloat with letro here soon. I will do another week of T3 if I can manage these horrible numbers....I guess I need to find out(like I have with my own personal choice of AS)what foods work best for me and at what times. Otherwise I will get it down....I'm happy with the way I look and I know I look great, but also taking off 2-4lbs of BF will make me look better considering I'm a short guy with a small frame.


These pics are within a months time.

[Scrumhalf]

Did you read the stuff below the quote on my past post? Can you keep your protein intake where it is and drop your fats and sugars/carbs by 20%? Is that doable? Look into it. This way, you don't have to change or measure anything you are eating, just estimate and reduce. If it adversely affects your strength/stamina, then you've backed off on the carbs too much.

[rado]

Did you read the stuff below the quote on my past post? Can you keep your protein intake where it is and drop your fats and sugars/carbs by 20%? Is that doable? Look into it. This way, you don't have to change or measure anything you are eating, just estimate and reduce. If it adversely affects your strength/stamina, then you've backed off on the carbs too much.

Bro I read it. Wouldn't disrespect you like that on your advice. Only problem is I don't count my shit!!!! :) The carbs/sugars I eat are good for me. It's like sugar in a cup of coffee and I burn that off easily on the mat. I need carbs, it's how I function but it also keeps me full/bloated. On your spare time, would you mind posting something up with a 2K cal diet knowing what I like and need and I promise(I'll even post pics)to do my best to follow it.

It's not like I eat bad, I don't. What my failure is the mixtures of foods and all. I don't combine them well like bouncer does. I'm no expert in that unless it's about BJJ:D

[Bouncer]

I cant really add anything more then scrum has already said. Let me just try to drive the point home.

You know tren and how your body reacts to it so well because you take a well thought out scientific approach to it. You know the dose, you know the injection days, you know the blood work etc..

Why is it then you cannot take this same approach to something that has a bigger impact on your body and how you look? Food intake is the single biggest factor in dropping BF%. You need to take the time and figure out what you are taking in. You don't even need to give me the numbers, just give me the portion sizes and I will give you the numbers.

[Bouncer]

Ok so I'm taking 575mgs of tren M/W/F and I know I will add mass and I will control the estro bloat with letro here soon. I will do another week of T3 if I can manage these horrible numbers....I guess I need to find out(like I have with my own personal choice of AS)what foods work best for me and at what times. Otherwise I will get it down....I'm happy with the way I look and I know I look great, but also taking off 2-4lbs of BF will make me look better considering I'm a short guy with a small frame.


These pics are within a months time.

I don't really know what those pics are supposed to be showing but I could have sworn you posted that second picture years ago. The blue shirt with the water bottle in your hand.

[rado]

I cant really add anything more then scrum has already said. Let me just try to drive the point home.

You know tren and how your body reacts to it so well because you take a well thought out scientific approach to it. You know the dose, you know the injection days, you know the blood work etc..

Why is it then you cannot take this same approach to something that has a bigger impact on your body and how you look? Food intake is the single biggest factor in dropping BF%. You need to take the time and figure out what you are taking in. You don't even need to give me the numbers, just give me the portion sizes and I will give you the numbers.

Well said...I guess the drug was so much easier for me to tackle and lost sight of the nutrient part. But now I have to start there and that might take some time, but so did the tren part. Never really looked it that way because for me it took years to perfect the drug(s)....Now I have to do the same with the food and in all honesty, it shouldn't take me long...I'm just lost when it comes to diets bro. I know i eat well, but I don't combine them well. Kind of like steroids that people do and don't combine them well for best effect.

[rado]

I don't really know what those pics are supposed to be showing but I could have sworn you posted that second picture years ago. The blue shirt with the water bottle in your hand.

We go to Hocking HIlls every year and yes pic looks familiar...Last time I was actually wearing a black shirt, not a blue one. But just was pointing out my size still natural, well for a few weeks that is.

[rado]

Well starting on Monday and in between I will be doing tons of reading. I will get myself into a nice diet. Making sure I'm getting all right amounts of protein, carbs, etc....Will be hard.

[Scrumhalf]

In the last se tion of my post, I am specifically asking you to not count calories. I am asking if you can reduce all your non-protein food by 20%. If you eat 5 fruits today, cut it down to 4. If you eat 2 cups of rice, eat 1.5 cups. Etc. I think you should be able to do that pretty easily. See how that goes.

[auri]

I can't really add more than the others have, but you're going to have to drop some small thing in your diet, like what scrum said. But if you're just getting ready to start cycling, I think that's going to do it for you brother. 2-4% is nothing, unless you're already in single digits. I think you've got this though.

[rado]

In the last se tion of my post, I am specifically asking you to not count calories. I am asking if you can reduce all your non-protein food by 20%. If you eat 5 fruits today, cut it down to 4. If you eat 2 cups of rice, eat 1.5 cups. Etc. I think you should be able to do that pretty easily. See how that goes.

So this is what i had this morning... i added a bit of ham...maybe two ounces....basically what u see me holding....i added it for flavor and salt....sometimes i need variety with my eggs. I will post lunch and tell me what you think. So basically stop eating with my eyes sort of speak right....basically cut a tad portions back? But mostly in sugar? But my sugar is fruit; that's good immediate release sugar.



I always need a big breakfast though. I did also have my tomato and avocado.....no bagel this time or bread because i had ham....thx for the help bro

[rado]

Thx bro....but for me to maintain a low bf like ten % isn't easy for me because im an endo type body.....i would have to be absolutely strict like bouncer if not more....im not looking for too lean just wanna drop 4% thats all and I've plateaued for now....i mean think about all the shit i do.....i lift heavy still....not as much but still heavy....we warm up for 45mns on the mat.....drill then live comp roll for 3 sessions of15mns straight.... thats a lot of calories being burned then i hit the sauna afterwards for 30mns....yea.....lol


Thought i quoted auri...sry....this is my response.

[auri]

It sounds like your workload is high. I think I'd kill the yolks and one fruit from my meal plans and keep everything else the same. Sorry I couldn't help more!

[rado]

It sounds like your workload is high. I think I'd kill the yolks and one fruit from my meal plans and keep everything else the same. Sorry I couldn't help more!

Been that way for 15yrs bro. But it's been better since 2007. My "workload" is more of shit to do and training, family, etc...Work wise, not much; a few hours a day.

But ask bouncer...I use work 12hr days non stop to get my business going...I never stopped working. Now I never stop doing shit lol. I like the yolks(and I typically use a 60/40 ratio. Not all yolks bro) because they do have some benefit to them. but thanks bro, no worries you're still a douche:D

[FitnessBrat]

This thread is crazy. It's exactly like the other one. People are being extremely patient with you. If it were anyone else, they would be saying GTFO until you're serious. Hell I posted a thread about diet and besides Bouncer asking a few questions, I didn't really get much help at all! Every time someone suggests a change, you explain it away and say you already look good. What the hell is it you want! :wacko: