Mid Cycle help. Pics and measurements included.

[DM2000]

Thanks everyone for your input. Appreciated.

Quite obvious i need some modifications to my diet.

Here is what I've been doing (wrong) the past few months. This is my log from yesterday -

Am workout - legs
Focus on quads
Front squats
Extended squats
Leg extension
Dumbbell lunges

3-5 sets each
Light to heavy

Breakfast -

Cascade farms French vanilla almond cereal (Approx 3 servings)
1 cup milk
Cut strawberries
Blueberries
1 cut banana

Post workout 2 scoops iso whey w nonfat milk

1 1/2 scoop combat powder w nonfat milk later as a snack

Lunch -

1 cup spinach and artichoke pasta
1 cup garlic cauliflower
Approx 7 ounces of sirloin tip steak

Dinner -
16 ounces asparagus
9 ounces of wild salmon
1 1/2 cup brown rice

Macro count came out with -

Carbs 332
Fat 94
Protein 266

3254 calories!

Insane!

2 months ago i was 187...

Then i stopped counting my macros. Go figure.

Just so happens i stopped counting and logging when i had to... Just when i started my blast... when i should be at my strictest.

Well, all that changed today.

Today -

Breakfast -

Omlette
9 egg whites
4 eggs
Mushrooms
Red onion
Turmeric
Spinach
Tomato

1 English muffin

Snack -
One scoop iso whey one scoop combat powder

Workout - Back/abs
Scapula pull down
Alternating grip pull down
Dumbbell rows
Barbell row
Deadlifts
Cable row

Ropes training

Abs

Post workout 2 scoops iso whey

Dinner -
10 ounces baked chicken
1 1/2 cup of whole grain brown rice

Calories today - 1955
Macros -
Carbs - 109
Fats - 63
Protein - 236

I'm cutting carbs to 100.

Adding cardio on off days (mandatory).

I still have 7 weeks of eq and test c to go. Should be much better by then.





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[little slice]

you are too fat to be putting so much detail into your diet

 

[DM2000]

you are too fat to be putting so much detail into your diet

Damn.....

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[DM2000]

you are too fat to be putting so much detail into your diet

First off.

Let's get something straight brother.

I'm here for advice. Not to be called fat mate.

If you want to help that's fine mate. By all means. But don't get it twisted I'm not here to be mocked.

If you want to help all good. Otherwise move on. Call somebody else fat. Preferably in person. Not online.

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[DM2000]

food is obviously your problem....

but, its every ones problem....so no worries...

Lol. Glad I'm not the only one. [emoji1]

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[little slice]

oh pls..

I would say you need thicker skin bu..



..well anyways. as I said, you are placing too much focus on your diet.. I mean. you are measuring your spinach and weighing your asparagus?



drop eq, increase test, add dnp



drop all carbs, increase protein, and slowly reduce fat intake week after week.

 

[JeanClaude]

Diet is the problem. Time ur carbs around ur workout. Add in another meal and Keep the protein high.

Also,

from those pictures that's not 19%. More like low 20's. Dexa scan is the most accurate bf testing even more so than water testing. Every other testing is inaccurate.

Google "bodyfat percentage men" images and ull see where u stand from the pictures.

It's not letting me attach the pic.

You are more likely 23-24%. A hard pill to swallow but that's way more accurate then 19%, however u measured it.



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[DM2000]

Diet is the problem. Time ur carbs around ur workout. Add in another meal and Keep the protein high.

Also,

from those pictures that's not 19%. More like low 20's. Dexa scan is the most accurate bf testing even more so than water testing. Every other testing is inaccurate.

Google "bodyfat percentage men" images and ull see where u stand from the pictures.

It's not letting me attach the pic.

You are more likely 23-24%. A hard pill to swallow but that's way more accurate then 19%, however u measured it.



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Yeah. I think I'm actually 22%. 19% was a mistake on my part.

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[DM2000]

oh pls..

I would say you need thicker skin bu..



..well anyways. as I said, you are placing too much focus on your diet.. I mean. you are measuring your spinach and weighing your asparagus?



drop eq, increase test, add dnp



drop all carbs, increase protein, and slowly reduce fat intake week after week.

Gotcha.
I tell my wife to measure everything and she does....

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[tren]

You'd be a good candidate for intermediate fasting...

 

[devenidas]

Gotcha.
I tell my wife to measure everything and she does....

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why do u not measure yourself ?

Have u shown her properly how to weigh proteins and carbs ? Its different concept for each.

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[devenidas]

u want to make sure its done properly and not screw your diet. This is a big and not to be tskrn lightly

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[brutus69]

you are too fat to be putting so much detail into your diet

check out little slice and what he did. he took his bloated, out of shape fatbody and turned it into a physique model. twice. each time in a matter of a few weeks, basically. sort of.
not saying DO what he did cuz im sure u want a quality of life above the level of shit, but he can give advice that can work. what he did was amazing.
he's my 20-something hero.
and now u got the macros figured out like when u were 187 so things should progress for you now.
whatta they say, diet is 80 percent of success?

 

[Mini Truck]

Being deeply lost in the forest, without a compass, is not just scary,
and more often than not people just run in circles trying to get out.

That dang circle just keeps going round and round.

Try to find a park ranger, one who know the turf, and get yourself the
heck outta the woods.

-MT

 

[GreenEarth]

You'd be a good candidate for intermediate fasting...

Lol...is that fasting for people somewhat acclimated to bodybuilding?

Glad to see you've cleaned up your diet, although I feel like ~1950 is perhaps a bit too low...what is your height? I can't know for sure, but I feel 1950 cals is something you'd be closer to towards the end of your diet rather than the beginning, but everyone is different.

Also, in the first post you made detailing your daily diet, when you listed 2 cups veggies, one of the options you listed was couscous. Make sure you don't confuse that as a veggie...most couscous is made from wheat, is straight carbohydrates, and typically is substituted for rice or some similar carb source. Eating couscous instead of spinach or broccoli would change your daily cals/carbs SIGNIFICANTLY, especially since you said in the same meal you would have 2 cups of rice already. Just a head's up.

 

[DM2000]

why do u not measure yourself ?

Have u shown her properly how to weigh proteins and carbs ? Its different concept for each.

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Correction -

She doesn't weigh everything.
She just measures it.
At least from now on she does.

As for weighing myself that's my fault. I know what this is. I dropped from 220 to 176 before. No dnp no AAS. No bullshit.

Just diet. Fasting training. I added in some peps. Nothing else.

I just lost track brother.

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[DM2000]

check out little slice and what he did. he took his bloated, out of shape fatbody and turned it into a physique model. twice. each time in a matter of a few weeks, basically. sort of.
not saying DO what he did cuz im sure u want a quality of life above the level of shit, but he can give advice that can work. what he did was amazing.
he's my 20-something hero.
and now u got the macros figured out like when u were 187 so things should progress for you now.
whatta they say, diet is 80 percent of success?

You're absolutely right. Diet is everything.
And I'm not reaping the benefits of my gear like i should be.

Not just that. But my bf and weight is unhealthy.

I've put on 15-17 pounds in the last 6 weeks.

I feel it in my bloated gut. Lower back. Etc.

I'll conquer this.

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[DM2000]

Lol...is that fasting for people somewhat acclimated to bodybuilding?

Glad to see you've cleaned up your diet, although I feel like ~1950 is perhaps a bit too low...what is your height? I can't know for sure, but I feel 1950 cals is something you'd be closer to towards the end of your diet rather than the beginning, but everyone is different.

Also, in the first post you made detailing your daily diet, when you listed 2 cups veggies, one of the options you listed was couscous. Make sure you don't confuse that as a veggie...most couscous is made from wheat, is straight carbohydrates, and typically is substituted for rice or some similar carb source. Eating couscous instead of spinach or broccoli would change your daily cals/carbs SIGNIFICANTLY, especially since you said in the same meal you would have 2 cups of rice already. Just a head's up.

Thanks for that brother.
You're right about the couscous. It's something i didn't think about.

As for height I'm 5 foot 9.

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[RamboStallone]

First off.

Let's get something straight brother.

I'm here for advice. Not to be called fat mate.

If you want to help that's fine mate. By all means. But don't get it twisted I'm not here to be mocked.

If you want to help all good. Otherwise move on. Call somebody else fat. Preferably in person. Not online.

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Couple of months ago LS was a fat slob and I called him fat at least once

It sounds like you are turning things around in the right direction bro.

 

[DM2000]

Couple of months ago LS was a fat slob and I called him fat at least once

It sounds like you are turning things around in the right direction bro.

Thank you Rambo.


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