Most Important Facet - DIET! *Please Help*

[OuchThatHurts]

Respect for the old school, for sure. To be honest, I don't know what my maintenance is... But with this, I aim to find out. I weighed and measured my food a couple years ago when got serious about fitness and cut from 205 down to 165 (took a year).

And I would love to add GH!! I've increased my income over 50% over the past year but need a little more breathing room before I commit. Our resident academic @Type-IIx mentioned that a replacement dose of GH for a 30 year old would be around 1.8iu so maybe 3-4iu in the future for me.

Yes for males, replacement dosage is low 0.9-1.8ius.

4ius will put you on the high side. I think you'll like it. Plus it allows for more calories without fat accumulation. I'd be a corpse at 165 but depending on height, it's relative. You have a good build going. 💪

 

[TheOtherOne55]

Less fat, more protein, more meals.
There is no way in hell your fat grams should be more than your protein grams.

 

[Hammer4]

Calories/macros aside, with zero veggies/fruit/fibers/prebiotics your gut health and digestion are going to get screwed up sooner than later.
Not to mention the other dozens of health benefits you're missing.
Just a serving of green beens/mushrooms/bell peppers, an apple and a banana a day would make a substantial difference.

I do eat these kinds of things (not enough admittedly) but there is almost no calories in a serving of spinach or a handful of blueberries so I sorta glossed over.

 

[Hammer4]

@bboy mentioned some macro tracking apps in a thread some time back. I ended up using the Avatar Nutrition one. The other is Carbon Diet Coach. I’m diggin the Avatar one though. I love the scan function where I don’t have to type in all the information of what I’m eating. Definitely helps keep you accountable.

Cage

I'll check out Avatar bro, thank you.

 

[Hammer4]

A large can of tuna with some Avocado mayo is easy to eat anytime anywhere if you don't want to add a shake. Add that to your current diet should help gain lean. GH is pretty cheap at 3-4iu

Good idea. I always forget about tuna - cheap and easy 40 grams of protein. This could be a good 4th meal...

 

[Hammer4]

Whats the training like ? How long have you been on that testosterone dose for ?

450 since start of October. Cruised on 140-175 before that. Earlier this year I dabbled with mast, primo, deca for a short period to see what I liked. I love masteron.
I only train heavy 3 days a week. Push pull legs. Have a bench and rack at home which I hit in between as well as the stationary bike.

 

[Hammer4]

Are you actually growing on those calories? Asking because it seems a bit low to me, but than again everyone is different. Myself I would do more than three meals. I would increase protein slightly and lower fats a bit. But again everyone is different, so if this is what you setup, try it for a few weeks and assess. That's the best and only way to know what will work. Even if you have a coach, they all just make an educated guess on the diet, watch the progress (or lack of) week to week and adjust from there.

Only other thing I mention is the goal of 10lbs of muscle per year. Hopefully you will be able to do it, but that is not an easy task and will only get more difficult to do with every year that you progress. I remember around 15 years ago reading on the boards about guys hoping to put on 5lbs of muscle in a year. I used to think, wtf is wrong with these guys, I can do that in a month or two (lol at how naive I was). Now, in my 40s, if I manage to put on 5lbs or real tissue (not just fullness), I would be jumping for joy ha ha....

But again, don't take this is as a negative. Just work your butt off, tarin hard, eat consistently and be patient. Don't think to yourself that if you only gain 6lbs of tissue its a failure. Like the saying goes “Shoot for the moon. Even if you miss, you'll land among the stars.”

No offense taken brother! If it takes a little longer to get there, so be it. I have a lot to learn which is why I love this board so much.

And I'll be the first to admit, I thought I was about to blow the fuck up when I started using test!!! Man, was I wrong haha.... drugs help, without a doubt, but you're probably not going to transform on a few hundred milligrams.

Truthfully, looking good is great but I love the feeling most. Moderate dose of test makes me feel like I can conquer the world. This has been the most productive, successful year of my life!

 

[Hammer4]

Yes for males, replacement dosage is low 0.9-1.8ius.

4ius will put you on the high side. I think you'll like it. Plus it allows for more calories without fat accumulation. I'd be a corpse at 165 but depending on height, it's relative. You have a good build going. 💪

Thank you, brother. I was damn near emaciated at 165 and weak weak weak... Especially being natty at the time, I felt like everything I lost after 175 was almost all muscle haha

 

[Hammer4]

Less fat, more protein, more meals.
There is no way in hell your fat grams should be more than your protein grams.

What sort of macro split has worked for you? 100 grams of fat should be plenty but if I go much lower my skin and hair get dryer than grandma pussy

 

[Cerberus777]

What sort of macro split has worked for you? 100 grams of fat should be plenty but if I go much lower my skin and hair get dryer than grandma pussy

I need higher fat as well. I keep my carbs and fats separate. And carbs only around workouts.

 

[TheOtherOne55]

What sort of macro split has worked for you? 100 grams of fat should be plenty but if I go much lower my skin and hair get dryer than grandma pussy

I would hiiiighly suggest you spend a couple days and just readdd threads here. I also wouldnt touch GH unelss i knew more nutrition knowledge.

Find your protein grams....you should be able to do this relatively easy. A hint: MORE than 1g per lb of bw.
Find your carbs....this can be very individual but 1-3g is an easy starting point.
THEN take the rest of the cals from fats.

 

[Pheedno]

I would hiiiighly suggest you spend a couple days and just readdd threads here. I also wouldnt touch GH unelss i knew more nutrition knowledge.

Find your protein grams....you should be able to do this relatively easy. A hint: MORE than 1g per lb of bw.
Find your carbs....this can be very individual but 1-3g is an easy starting point.
THEN take the rest of the cals from fats.

Agreed on all your points here and above. To skin it another way...
1.25g x bw P
.4 x bw F
The rest is carbs that cycle as needed.

If you feel you need more fats, go up .1 at a time

 

[juggy38]

Easy starting point…..

Protein 2-3g per Kg
Fats 1g per kg…..can go lower but don’t go lower than 0.6g KG.

Bodyweight in KG x 30kcal or 40kcal if you know you burn through calories…..

Carbs Will be whatever calories are left after you account for protein and fat calories.

^^^this will get you pretty retarded close to maintain calories. Then tweak from there.

And definitely try to get 4 meals in. Two scoops of whey a cup of oats, handful of almonds is quite easy to put in a ziplock bag and stuff it in your pocket/briefcase/backpack. And if your a savage, sometimes you’ll just dump the shit in your mouth and chase it with water when you don’t have a shaker cup

 

[cage99]

No offense taken brother! If it takes a little longer to get there, so be it. I have a lot to learn which is why I love this board so much.

And I'll be the first to admit, I thought I was about to blow the fuck up when I started using test!!! Man, was I wrong haha.... drugs help, without a doubt, but you're probably not going to transform on a few hundred milligrams.

Truthfully, looking good is great but I love the feeling most. Moderate dose of test makes me feel like I can conquer the world. This has been the most productive, successful year of my life!

Don’t feel bad, I did too! When I got my first bottle of test I was ignorant as can be! Thought I was gonna look like Arnold in a few months. Lmao… Ignorance really is bliss sometimes!!!!

Cage

 

[Hammer4]

I would hiiiighly suggest you spend a couple days and just readdd threads here. I also wouldnt touch GH unelss i knew more nutrition knowledge.

Find your protein grams....you should be able to do this relatively easy. A hint: MORE than 1g per lb of bw.
Find your carbs....this can be very individual but 1-3g is an easy starting point.
THEN take the rest of the cals from fats.

Thanks bro. I didn't know what a dante trudel was before joining here but you're right, there is a wealth of knowledge here if you put in a little work to find it... I follow people that seem knowledgeable and logical and go back and read their old shit when I have time. You are one of them.

 

[Hammer4]

Agreed on all your points here and above. To skin it another way...
1.25g x bw P
.4 x bw F
The rest is carbs that cycle as needed.

If you feel you need more fats, go up .1 at a time

I like the formula, man. Super simple. Thanks

 

[Hammer4]

Easy starting point…..

Protein 2-3g per Kg
Fats 1g per kg…..can go lower but don’t go lower than 0.6g KG.

Bodyweight in KG x 30kcal or 40kcal if you know you burn through calories…..

Carbs Will be whatever calories are left after you account for protein and fat calories.

^^^this will get you pretty retarded close to maintain calories. Then tweak from there.

And definitely try to get 4 meals in. Two scoops of whey a cup of oats, handful of almonds is quite easy to put in a ziplock bag and stuff it in your pocket/briefcase/backpack. And if your a savage, sometimes you’ll just dump the shit in your mouth and chase it with water when you don’t have a shaker cup

By the calculation above, my maintainence should be about what's listed in the OP. I'm always busy as shit at work but I can work in a fourth, call it a snack, something like you detailed above.

When it comes time to cutting, does it matter if I just drop the fourth meal or should I drop some carbs out of every meal??

 

[Necrias]

Im going to take my diet and training more seriously but would like to focus on diet here. This is something I calculated last night and will use as a starting point. It's easy to measure and prep and I actually love eating the same food everyday - it makes my digestion run very smoothly/efficiently.
The only thing that is not written down is 8 oz orange juice as vitamin C is the only hole I can think of micronutritionally in what's basically the steak and eggs diet plus carbs.
Essentially three 1000 calorie meals.

Stats:
5'9"
187 lbs
13-15% bf

Super supps:
450 test cyp
6mg aromasin ED

Goals:
I want to have a classic physique which for my height would be around 200-205 lbs by 35 years old (just turned 32). I need to gain around 10 lbs a year roughly to achieve this. There is a pic out there of me around 175 at 10% bf.

Anyone have any suggestions/ additions/ subtractions/ critiques?


View attachment 168387

I haven't read all the replies, but I think your macros for these meals are off. Attached below is the info for 8oz of cooked 93% ground beef. The rice is correct if you are going by dry portion, but if you are measuring cooked, the carbs are only half of that. You can get all this info from nutritionix.com, that will help you with planning!

 

[Hammer4]

I haven't read all the replies, but I think your macros for these meals are off. Attached below is the info for 8oz of cooked 93% ground beef. The rice is correct if you are going by dry portion, but if you are measuring cooked, the carbs are only half of that. You can get all this info from nutritionix.com, that will help you with planning!

I went back and checked, I was going off 80/20. I usually measure precooked and eyeball the servings but I cook often. I don't like stuff sitting in the fridge for days

 

[heavyhitter]

I went back and checked, I was going off 80/20. I usually measure precooked and eyeball the servings but I cook often. I don't like stuff sitting in the fridge for days

Don’t eyeball it. You’ll always under guess. Cook 8 raw ounces of your beef by itself some time. Then weigh it after it’s cooked. Then you know how much you’ll need per meal