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Diet advice

rajwg

rajwg

EF Logger
Platinum
175 protein
80 fat
Under 50 or 60 carbs
6’ 205lbs 53yo 20 percent body fat
Newbie but have ran a few cycles and train 4-5 times per week.

I’m off cycle and have been for about 4 or 5 weeks. I am on 1mg test cyp for prescribed trt.

My question is I seem flat. I’ve been in cut mode and seem to be sort of stuck on gains or growth. I think I need to increase protein and maybe increase carbs as well. I’m scared of putting fat on my body, theres a fat kid that lives in all of us. I want to gain muscle but not gain fat. I eat crazy clean and macros are pretty spot on 90 percent of the time.

Any and all diet and intake advice would be appreciated guys!! (And workout advice)Thanks a million!



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Oh, only eating supper. Breakfast is protein shake with mct oil, same for lunch, same for supper with some broiled chicken, 1/2 cup steel cut oats and sometimes a salad. Boring yes but effective when trying to lose lbs. like I said just feel flat on gains and muscle growth. I know some of you guys can’t eat enough but at 53 that’s not the case. Thanks again guys
 
there is no black and white answer to diet, that is why its so damn confusing for people

my suggestion is time restricted eating and eat a whole nutrition diet. avoid processed junk. i have a feeling you aren't getting enough good fats in your diet

you gain muscle by training to grow that muscle. you also must sleep properly. also genetics make a huge difference.
 
stevesmi said:
there is no black and white answer to diet, that is why its so damn confusing for people

my suggestion is time restricted eating and eat a whole nutrition diet. avoid processed junk. i have a feeling you aren't getting enough good fats in your diet

you gain muscle by training to grow that muscle. you also must sleep properly. also genetics make a huge difference.
Click to expand...

Most of my fat is mct oil. Working that up as well as protein and a smidge more carbs. Thanks man!


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rajwg said:
175 protein
80 fat
Under 50 or 60 carbs
6’ 205lbs 53yo 20 percent body fat
Newbie but have ran a few cycles and train 4-5 times per week.

I’m off cycle and have been for about 4 or 5 weeks. I am on 1mg test cyp for prescribed trt.

My question is I seem flat. I’ve been in cut mode and seem to be sort of stuck on gains or growth. I think I need to increase protein and maybe increase carbs as well. I’m scared of putting fat on my body, theres a fat kid that lives in all of us. I want to gain muscle but not gain fat. I eat crazy clean and macros are pretty spot on 90 percent of the time.

Any and all diet and intake advice would be appreciated guys!! (And workout advice)Thanks a million!
Click to expand...

first thanks for sharing

second 1mg of TRT test? you mean 100mgs testosterone TRT? clarify please

there are many things you can do to grow even when you are deting, including healthy fats etc

but for us to help you, you have to post a Log journal of your diet training and what you are using so we can judge properly

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.elitefitness.com/forum/anabolic-steroids/
top left, you see: +POST NEW THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My TRT Diet cycle Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.elitefitness.com/forum/anabolic-steroids/my-contest-cycle-log-1507439.html
https://www.elitefitness.com/forum/anabolic-steroids/lymes-cycle-log-1507649.html
https://www.elitefitness.com/forum/anabolic-steroids/my-trenbolone-winstrol-log-1507351.html
 
LOG APPROVED - PLEASE POST A LOG

This thread/post was reviewed by our Medical Review board.

This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.

Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
 
rajwg said:
175 protein
80 fat
Under 50 or 60 carbs
6’ 205lbs 53yo 20 percent body fat
Newbie but have ran a few cycles and train 4-5 times per week.

I’m off cycle and have been for about 4 or 5 weeks. I am on 1mg test cyp for prescribed trt.

My question is I seem flat. I’ve been in cut mode and seem to be sort of stuck on gains or growth. I think I need to increase protein and maybe increase carbs as well. I’m scared of putting fat on my body, theres a fat kid that lives in all of us. I want to gain muscle but not gain fat. I eat crazy clean and macros are pretty spot on 90 percent of the time.

Any and all diet and intake advice would be appreciated guys!! (And workout advice)Thanks a million!



Sent from my iPhone using EliteFitness
Click to expand...

Well d'uh.
 
rajwg said:
175 protein
80 fat
Under 50 or 60 carbs
6’ 205lbs 53yo 20 percent body fat
Newbie but have ran a few cycles and train 4-5 times per week.

I’m off cycle and have been for about 4 or 5 weeks. I am on 1mg test cyp for prescribed trt.

My question is I seem flat. I’ve been in cut mode and seem to be sort of stuck on gains or growth. I think I need to increase protein and maybe increase carbs as well. I’m scared of putting fat on my body, theres a fat kid that lives in all of us. I want to gain muscle but not gain fat. I eat crazy clean and macros are pretty spot on 90 percent of the time.

Any and all diet and intake advice would be appreciated guys!! (And workout advice)Thanks a million!



Sent from my iPhone using EliteFitness
Click to expand...

At 20% bf sounds to me like you have a ways to go. However, do you have enough muscle mass under that 20% to get the right look is the question? When you get to 15% you’ll start knowing that answer.

As far as being “flat”, that’s part of cutting. Your body is going through changes when losing fat. It’s not magic. If you were under 15% then I would recommend a refeed. But not at 20%. Maybe unless you’re completely stalled for over two weeks. Possibly a higher carb day to reignite the metabolism? But again, at 20% bf? You’re either cutting or building muscle. Can’t do both. Gotta be patient. Especially at your age.

Currently I’m 7 wks into my 12 wk cut, down to 181 from 192. Trying to get to 12% so I’m probably looking at 175 lbs. Btw I’m 5’ 10”.

A few weeks ago for the first time I had a weird thing going on where I was pretty lean but very watery. Turned out to be diet related. Point is you have to make tweaks along the ways and keep grinding. You’re gonna go through some awkward times during the process.
 
Trt is 1/2 ml twice a week of 200mg test cyp. So 100 each time for total of 200 mg per week. This is prescribed. I will get a log up tomorrow for everyone and thanks guys. Absolutely appreciate the opinions and advice.


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rajwg said:
Trt is 1/2 ml twice a week of 200mg test cyp. So 100 each time for total of 200 mg per week. This is prescribed. I will get a log up tomorrow for everyone and thanks guys. Absolutely appreciate the opinions and advice.
Click to expand...

are you going to post a LOG journal?

we are waiting for it here
 
You are only eating like 1,200 calories per day. If you are going to consume calories throughout the day like you are, your body will shut your metabolism right down. I suggest either doing OMAD and cutting out the shakes or going with 2 proper meals in place of the shakes. You are not getting enough good nutrition.
 
Eat real food, not junk in packages. Think if the pilgrims had access to it, it's ok for you to eat. So lean meats, veggies, fruits, etc... Move more. Start counting your daily steps. Progressively do more over time. Get a gym membership if you wish to put some muscle on your body. and building muscle can be helped with some supplements. let's try Fadogia agrestic from vital herbal if you like. This product has no negative reactions with my other supplements. It gives me bonus energy and works well
 
Working out 4-5 times a week. Adding more lean beef chicken and salmon. Plenty of salad. Trying to add some carbs just scared to over do it. Usually a fairly good carb day on sat or sun. Every other day during the week have added in about 300-400 carbs. Bumped protein to 250-300 or more when adding the meat. Still around 80 give or take on fat. Do leave fat completely out once or twice a week just to keep body offset. Feeling much better and great stamina during workouts. Going hard for 1.5 and often 2 hours. Using Fitbod push pull legs advanced setting. Add reps and sets to about everything. After push pull legs I need a rest day for sure.
Greatly appreciate the advice guys. Thanks for all. Sorry I’ve not put in my workout routines but would take forever. Basically push pull legs. Got a small promo at work and free time is a premium for sure and not missing my gym time! Lol. Definitely hooked and thank you guys for that. Arms chest and legs all growing! Mindset is best it’s ever been and ready to tear it up every night!


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Added 300mg primo to my 200mg trt test and 10mg anavar twice a day. Trt plus we’ll call it. 2 weeks in and feeling great. Diet and training going well. Too impatient to wait my 12 weeks to start my next cycle so decided to just give the trt a little boost without getting carried away. Blood work was great one month ago so why not.


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80% of weight loss is diet. That should be your starting point. The program you choose should depend on things like what you enjoy doing and your fitness level at the moment. I got injured during a high intensity program last year so, even though I really enjoyed it, this year I'm doing a more strength-based program, which I am also enjoying a lot. Or you can use some supps that can help, I've taken Tongkat Ali from vital herbal for years, this with all the 'supportive cast' of additional great herbs makes this, hands down, the best I've ever had.
 
rajwg said:
Working out 4-5 times a week. Adding more lean beef chicken and salmon. Plenty of salad. Trying to add some carbs just scared to over do it. Usually a fairly good carb day on sat or sun. Every other day during the week have added in about 300-400 carbs. Bumped protein to 250-300 or more when adding the meat. Still around 80 give or take on fat. Do leave fat completely out once or twice a week just to keep body offset. Feeling much better and great stamina during workouts. Going hard for 1.5 and often 2 hours. Using Fitbod push pull legs advanced setting. Add reps and sets to about everything. After push pull legs I need a rest day for sure.
Greatly appreciate the advice guys. Thanks for all. Sorry I’ve not put in my workout routines but would take forever. Basically push pull legs. Got a small promo at work and free time is a premium for sure and not missing my gym time! Lol. Definitely hooked and thank you guys for that. Arms chest and legs all growing! Mindset is best it’s ever been and ready to tear it up every night!
Click to expand...

keep this log going
it does seem like you're high carbs but your fats need an increase

how are you training?
 
rajwg said:
Added 300mg primo to my 200mg trt test and 10mg anavar twice a day. Trt plus we’ll call it. 2 weeks in and feeling great. Diet and training going well. Too impatient to wait my 12 weeks to start my next cycle so decided to just give the trt a little boost without getting carried away. Blood work was great one month ago so why not.
Click to expand...

300mgs primo and 200mgs test with anavar thats a good cycle

i like TRT+ but you gotta do a full log
post more info and more updates we will back you
 
Keeping the carbs down below 100
Daily and mostly under 60. Still to fat to be increasing carbs. Thought that was causing my fatigue but just think I was In a flat spot. The primo and anavar helps the workouts for sure too. Fats are down a little as too much mct oil gives me the shits. Protein is 200 to 250 everyday. Trying to eat more fatty foods but hard to keep up. More salmon and more eggs. Feeling good and keeping very regimented.


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rajwg said:
Keeping the carbs down below 100
Daily and mostly under 60. Still to fat to be increasing carbs. Thought that was causing my fatigue but just think I was In a flat spot. The primo and anavar helps the workouts for sure too. Fats are down a little as too much mct oil gives me the shits. Protein is 200 to 250 everyday. Trying to eat more fatty foods but hard to keep up. More salmon and more eggs. Feeling good and keeping very regimented.


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Click to expand...

What to do if you get tired of eating eggs? Would it be good to just increase the amount of protein instead of forcing yourself to eat it? Interested in it because I know the guy who cannot eat eggs anymore
 
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