Tired of being Fat!!!

[CYNDER_BLOCK]

23, 6'3, 235lbs, guessing 25% BF. End of 2005 I weighed 180 and now sit at 235lbs. Been training for 2 years and the last year I got more serious about training and want to focus on diet really hard this year.

For the last month I've been following BIG A's growth routine and it's proven effective for me.

I am currently into the 3rd day of my first ever cutting diet for the next 3 months. I think I can be ripped by then provided the diets right.

What do I need to bring up besides my legs? Goal is to get to 275 with a low BF which I know will take some time. Help me out guys. Here is my diet I cam up with.

Cardio will be done 5x a week, AM/empty stomach. Will on train 4 days a week.

There is only a certain amount of clean food available to me which is why you might see certain foods used over again. Other clean foods will be incorporated to change things up a bit when they are available.

So tell me what you guys think.

Macros are: Pro=361, Carbs=220, and Fats=30 which equal roughly 2590 cals. Am Carb sensitive which is why I kept the carbs low to see how this goes.

7:00- 40g of plain oatmeal, 2 chicken breast,<-------carbs 40, pro 54, fat 0


9:00—44g of whey with 15g of fat from flax oil<-------carbs 0, Pro 44, Fat 15

12:00—2 chicken breast, 1 cup of white rice, half cup of broccoli<--------carbs 60, Pro 54, Fat 0

3:00—3 chicken breast, 15g fat from flax oil<---------Carbs 0, Pro 81, Fat 15

6:00—22g of whey mixed with 19g of carbs from plain oatmeal (pre workout shake)<------Carbs 20, Pro 22, Fat 0

7:00—Train

9:00-- PWO shake is 66g of whey with 50g of malto and 50g of dextrose<-------Carbs 100, Pro 66, Fat 0

10:00—40g casein protein or from solid food depending on availability.<--------Carbs 0, Pro 40, Fat 0

 

[CYNDER_BLOCK]

More pics

 

[GoneForever]

I think the fat is entirely too LOW. If your natural this is going to diminish your testosterone levels which will make you look worse. If you on gear, its still too low. If your stuck on working with similar calories I suggest
300g protien
200g carbs
70g fat(clean fats, flax,nuts,olive oil,etc..)

 

[tonka2]

I am trying to find my self (IE DIET) BUt remember A shake is close,but the carbs may have more sugar than a real meal.So when do go to sleep .I think you muit need some more fat (good fat)BUt remember some mrps have simple carbs not complex.Thats good when you work out not when you sleep.If i am wroung i am sure some of the vets will chime in and give better advice.we all learn as we go

 

[CYNDER_BLOCK]

So 70 grams of fat should be added? Check! But how does the diet look other wise?

I have a question: Since I'm looking for a solid 270, Should I keep bulking and then cut or cut now, become lean, and stay that way while I bulk in the future?

I personally think I should Cut now while I'm not super fat and then lean bulk later to keep my BF low throughout any future bulks.

 

[Jarconis]

2x a day, I will take 2 tablespoons of extra virgin olive oil, its quick and painless way to get good fats in your diet

 

[GoneForever]

If you dont care about your bodyfat then I suggest bulking for a while. Like maybe 6months, then gradually diet for like 3-4 months, the bulk up again. Thats the quickest way to pack on as much muslce as possible.

 

[oldfella]

OK, you need to drop your carbs further and increase fats. Get your carbs down to around 100gm/day. With a fair amount of these post workout. If you are carb sensitive then you need to retrain your body to use fats for fuel and protein for replenishment. So bring yur protein intake up as well. You will feel like shit for a few days to a week and then all of the sudden you will switch on like a light bulb. Approx ebery ten days have a higher carb day. see how you go.

Training; focus on the big three, Squats, deads, bench work. Throw in some isolation exercises and that's it. Go heavy and keep reps down to around 6-8. No more than ten. Except on warm ups!

 

[CYNDER_BLOCK]

OK, you need to drop your carbs further and increase fats. Get your carbs down to around 100gm/day. With a fair amount of these post workout. If you are carb sensitive then you need to retrain your body to use fats for fuel and protein for replenishment. So bring yur protein intake up as well. You will feel like shit for a few days to a week and then all of the sudden you will switch on like a light bulb. Approx ebery ten days have a higher carb day. see how you go.

Training; focus on the big three, Squats, deads, bench work. Throw in some isolation exercises and that's it. Go heavy and keep reps down to around 6-8. No more than ten. Except on warm ups!

OK, 100g of carbs a day but how should I break it-20% carbs in the morning and 80% PWO?

How many total grams of fat do I need to be taking in a day to get my body used to using fat for fuel?

The big question: Am I to fat to keep bulking if I drop the carbs to 100g a day? Again I ask because I know if I Cut to 205-210 I will be skinny.


Let's say I started doing cardio 5x/week on empty AM/empty stomach, train my body to operate of 100g of carbs a day, Would I lose that excess fat I have while obviously gaining muscle.

I'm just so stressed because I know I don't have enough lean mass to cut with only to end up skinny again.

I do appreciate the help guys.

 

[oldfella]

OK, 100g of carbs a day but how should I break it-20% carbs in the morning and 80% PWO?

How many total grams of fat do I need to be taking in a day to get my body used to using fat for fuel?

The big question: Am I to fat to keep bulking if I drop the carbs to 100g a day? Again I ask because I know if I Cut to 205-210 I will be skinny.


Let's say I started doing cardio 5x/week on empty AM/empty stomach, train my body to operate of 100g of carbs a day, Would I lose that excess fat I have while obviously gaining muscle.

I'm just so stressed because I know I don't have enough lean mass to cut with only to end up skinny again.

I do appreciate the help guys.

Don't stress. Yes you can still lean gain while dropping fat. You will need to play around with the numbers to find optimally what works for you. These are just some starting points. Split your carbs up 30/70. This way you will get benefit from post workout. it will be your protein that keeps your lean mass happening. You can cut to around 8-10% bf and then work on serious lean bulking from there. But get that bflevel down first. If you are losing too much weight adjust your protein and fats up!

 

[CYNDER_BLOCK]

Don't stress. Yes you can still lean gain while dropping fat. You will need to play around with the numbers to find optimally what works for you. These are just some starting points. Split your carbs up 30/70. This way you will get benefit from post workout. it will be your protein that keeps your lean mass happening. You can cut to around 8-10% bf and then work on serious lean bulking from there. But get that bflevel down first. If you are losing too much weight adjust your protein and fats up!

^check!

Ok let me clear my confusion up. When you tell me to cut down to 8-10%, that means I'm gonna have to lose body weight and do "cut specific cardio right? Because My cut diet only has roughly 2600 calories and I was eating around 3989 cals before.

If I'm already getting 350g of protein a day, when I cut my carbs and up the protein like you say, that will have me eating above 40g of protein a setting. With that being said, Lets say I take in 60g of protein in one setting, what is my body going to do with the excess protein it can't digest? Turn to fat?


I do appreciate your patience in this matter. Just trying to learn and do this right although experimentation is a major factor.

 

[oldfella]

^check!

Ok let me clear my confusion up. When you tell me to cut down to 8-10%, that means I'm gonna have to lose body weight and do "cut specific cardio right? Because My cut diet only has roughly 2600 calories and I was eating around 3989 cals before.

If I'm already getting 350g of protein a day, when I cut my carbs and up the protein like you say, that will have me eating above 40g of protein a setting. With that being said, Lets say I take in 60g of protein in one setting, what is my body going to do with the excess protein it can't digest? Turn to fat?


I do appreciate your patience in this matter. Just trying to learn and do this right although experimentation is a major factor.

This used to be the way of thinking, but now we need to look at the numbers. Nutrients will only turn to fat if there are excess calories. So the extra protein will be converted into useable energy or glycogen and be put to good use. You will only store fat if your daily caloric intake is more than you are burning. It's ok bro. you came here to learn. These are not dumb questions to one that does not know the answers. Just be patient and play with the numbers until you find a nice balance. It will happen!

 

[CYNDER_BLOCK]

Thanks oldfella for the words of wisdom.

 

[GoneForever]

Also, no need for 100g carbs pwo unless your on a lot of gear and gh. I'd drop it to 50g malto and 50g whey. Add the makeup of carbs for your meal after your pwo drink or the meal an hour or so before you train.

 

[CYNDER_BLOCK]

Also, no need for 100g carbs pwo unless your on a lot of gear and gh. I'd drop it to 50g malto and 50g whey. Add the makeup of carbs for your meal after your pwo drink or the meal an hour or so before you train.

Roger doger!

 

[rotty]

he actually said 50g malto and 50g of WHEY

 

[CYNDER_BLOCK]

Let me smack myself! i'm fucking Dyslexic today!

 

[oldfella]

Let me smack myself! i'm fucking Dyslexic today!

If you go back and carefully read my post about the 100gms of carbs.................this is per day not post workout. I suggested something like 30 gms once and 70gms Post workout with a top quality protein source and some good fats. This will aid in glycogen replenishment immeadiately after training and aid in recovery. The rest of your glycogen will come from the excess protein. You can obviously split the carbs up any way you wish but I have found that the body will better utilise them right after training.

 

[GoneForever]

Also one more thing. If your natural, then I dont see a need to go over 50grams of protien per meal. Your meal before you train, up the protien to 50g instead of 22g, and the meal where you have 81grams of protien from chicken, drop that to around 50g protien from chicken and add the rest to another meal.

 

[CYNDER_BLOCK]

If you go back and carefully read my post about the 100gms of carbs.................this is per day not post workout. I suggested something like 30 gms once and 70gms Post workout with a top quality protein source and some good fats. This will aid in glycogen replenishment immeadiately after training and aid in recovery. The rest of your glycogen will come from the excess protein. You can obviously split the carbs up any way you wish but I have found that the body will better utilise them right after training.

I understod that part Oldfella. It's in full effect now.

And to fourth gen I will be taking your advice for this cut phase because I'm not going to run a cycle on this one being that this is my first time cutting. I want to learn how to cut without drugs first.