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Food log

Slyderkt

Slyderkt

EF Logger
Logger
Her is an idea if my eating plan. I am open to suggestions and opinions. I also this helps someone. I do not diet. I have adopted an eating life style. Been doing this and hitting the gym hard for the past 41/2 years. I’m no expert, just figuring out what works for me.
My stats as of 9-6-22. Done on an inbody machine.
56 age
6’ tall
206 lb
106 smm
10 % bf.
Just finished a bulk 4000 calories (not dirty). Now transitioning to a cut. Going to run my normal maintenance calories 2500 for several weeks the start dropping calories as needed.
My eating style is simple and boring but it works for me. Simple to cook and simple plan.
Currently 40% carb 40% protein 20 % fat
Carb sources - brown rice, cream of wheat, oatmeal, potatoes. Don’t care for sweet potatoes
Protein sources- chicken breast 90% , Egg whites, ground beef and tuna.
Vegetable source- broccoli, green beans, zucchini, spinach, asparagus, squash.
Fats- almonds or avacado.
Treats rice cakes with PB fit and natural jelly, fage 0% Greek yogurts with blueberries or granola and honey.
Normally have an apple or banana. But during a cut minimal fruit of any. Don’t use oils or cooking spray.
Almost no dairy or sugars. Except what’s listed above.
Sample day:
Meal one - 80 grams oatmeal, with 4-5 egg whites, cinnamon and sugar free pancake syrup.
Meal 2, 3, and 4- 250 g chicken breast, 1 cup brown rice, vegetable, sugar free bbq sauce
After work out shake 4g protein.
1 gallon water daily with BCAA
Might have a banana or rice cakes with pb and j.
Serving of almonds or avocado

Daily macros approximately ( my fitness pal )
Calories 2200-2500
Carbs 220-250
Protein 220-250
Fats 49-56

I will adjust the calories and macros as needed.
In a week or so I will probably drop to 2000 calories.
Today 9-24-22 I weigh 196 lb
Will do a monthly inbody measurement.
Just want to drop down to about 7% bf
My body likes to be about 190-195 7-10 bf
Thanks
 
Oops still trying to figure out how to edit. But realized I listed one to many meals. Chicken and rice meals is only meals 2 and 3 .
There isn’t a number 4
 
Sunday 9-25-22
Meal 1 - 60g oatmeal, 1tsp cinnamon, 3 egg white, 30g sugar free pancake syrup

Meals 2 and 3 - 200 g chicken breast, 1 cup brown rice or 56 g cream of wheat, cherry tomatoes, 85 g broccoli or green beans, sugar free bbq sauce or bolt house ranch.

After work out 2 scoop proteins shake.
Snack - 15 almonds and 3 rice cakes

Totals 1988 calories, 204 carbs, 32 fat, 194 protein
 
Slyderkt said:
Sunday 9-25-22
Meal 1 - 60g oatmeal, 1tsp cinnamon, 3 egg white, 30g sugar free pancake syrup

Meals 2 and 3 - 200 g chicken breast, 1 cup brown rice or 56 g cream of wheat, cherry tomatoes, 85 g broccoli or green beans, sugar free bbq sauce or bolt house ranch.

After work out 2 scoop proteins shake.
Snack - 15 almonds and 3 rice cakes

Totals 1988 calories, 204 carbs, 32 fat, 194 protein
Click to expand...

honestly good start but your diet is VERY high carb and low fat

you're going to gain weight doing this aka gain bodyfat not muscle

i suggest you readjust to

250 grams protein
around 100 grams fat
and under 80 carbs
 
Slyderkt said:
Her is an idea if my eating plan. I am open to suggestions and opinions. I also this helps someone. I do not diet. I have adopted an eating life style. Been doing this and hitting the gym hard for the past 41/2 years. I’m no expert, just figuring out what works for me.
My stats as of 9-6-22. Done on an inbody machine.
56 age
6’ tall
206 lb
106 smm
10 % bf.
Just finished a bulk 4000 calories (not dirty). Now transitioning to a cut. Going to run my normal maintenance calories 2500 for several weeks the start dropping calories as needed.
My eating style is simple and boring but it works for me. Simple to cook and simple plan.
Currently 40% carb 40% protein 20 % fat
Carb sources - brown rice, cream of wheat, oatmeal, potatoes. Don’t care for sweet potatoes
Protein sources- chicken breast 90% , Egg whites, ground beef and tuna.
Vegetable source- broccoli, green beans, zucchini, spinach, asparagus, squash.
Fats- almonds or avacado.
Treats rice cakes with PB fit and natural jelly, fage 0% Greek yogurts with blueberries or granola and honey.
Normally have an apple or banana. But during a cut minimal fruit of any. Don’t use oils or cooking spray.
Almost no dairy or sugars. Except what’s listed above.
Sample day:
Meal one - 80 grams oatmeal, with 4-5 egg whites, cinnamon and sugar free pancake syrup.
Meal 2, 3, and 4- 250 g chicken breast, 1 cup brown rice, vegetable, sugar free bbq sauce
After work out shake 4g protein.
1 gallon water daily with BCAA
Might have a banana or rice cakes with pb and j.
Serving of almonds or avocado

Daily macros approximately ( my fitness pal )
Calories 2200-2500
Carbs 220-250
Protein 220-250
Fats 49-56

I will adjust the calories and macros as needed.
In a week or so I will probably drop to 2000 calories.
Today 9-24-22 I weigh 196 lb
Will do a monthly inbody measurement.
Just want to drop down to about 7% bf
My body likes to be about 190-195 7-10 bf
Thanks
Click to expand...

This is actually awesome. Too many 'diet' then go back to what they did before and so f**k up.
 
I plan to drop some carbs. I was easing back from 4000 cal a day. Now down around 2000 cal a day. Even at the 40/40/20 ratio with 4000 per day I only got up to around 10-11% bf.
Carbs are a good source for energy. Of course eating good carbs is the trick.
My understanding and correct if you disagree. The body will burn for energy carbs first, then fat and protein last. This is the purpose of having carbs and fat in the system so your are not burning up muscle. Finding the balance for your body type is the key. Will move my high carb meal to pre work out meal.
Currently not on cycle. Sarms only in past. With one run of Anavar.
Dr prescribed TRT. My body eats up test like crazy. I run more than most and only get it up to about 800-900. Do regular blood work.
Typical train for past several months. Trying to gain some size has been 20 min cardio and then lift 5-6 days per week.
Going to up the cardio now to lean out.
I do struggle with old man stuff like bad knee, bad right shoulder and joint pain.
Lump in right pec. Test two years in row and not gyno or cancer. Some type of non cancerous syst/tumor. I have to watch estrogen. Currently it is inlarged, tender. I take estrogen blocker.
I will list supps soon.
I do have a trainer.



Sent from my iPhone using EliteFitness
 
Slyderkt said:
Her is an idea if my eating plan. I am open to suggestions and opinions. I also this helps someone. I do not diet. I have adopted an eating life style. Been doing this and hitting the gym hard for the past 41/2 years. I’m no expert, just figuring out what works for me.
My stats as of 9-6-22. Done on an inbody machine.
56 age
6’ tall
206 lb
106 smm
10 % bf.
Just finished a bulk 4000 calories (not dirty). Now transitioning to a cut. Going to run my normal maintenance calories 2500 for several weeks the start dropping calories as needed.
My eating style is simple and boring but it works for me. Simple to cook and simple plan.
Currently 40% carb 40% protein 20 % fat
Carb sources - brown rice, cream of wheat, oatmeal, potatoes. Don’t care for sweet potatoes
Protein sources- chicken breast 90% , Egg whites, ground beef and tuna.
Vegetable source- broccoli, green beans, zucchini, spinach, asparagus, squash.
Fats- almonds or avacado.
Treats rice cakes with PB fit and natural jelly, fage 0% Greek yogurts with blueberries or granola and honey.
Normally have an apple or banana. But during a cut minimal fruit of any. Don’t use oils or cooking spray.
Almost no dairy or sugars. Except what’s listed above.
Sample day:
Meal one - 80 grams oatmeal, with 4-5 egg whites, cinnamon and sugar free pancake syrup.
Meal 2, 3, and 4- 250 g chicken breast, 1 cup brown rice, vegetable, sugar free bbq sauce
After work out shake 4g protein.
1 gallon water daily with BCAA
Might have a banana or rice cakes with pb and j.
Serving of almonds or avocado

Daily macros approximately ( my fitness pal )
Calories 2200-2500
Carbs 220-250
Protein 220-250
Fats 49-56

I will adjust the calories and macros as needed.
In a week or so I will probably drop to 2000 calories.
Today 9-24-22 I weigh 196 lb
Will do a monthly inbody measurement.
Just want to drop down to about 7% bf
My body likes to be about 190-195 7-10 bf
Thanks
Click to expand...

bro fresh food from ranch make body good
 
Monday 9-26-22
Meal 1- 4 egg white, 3 cup spinach
Meal 2 and 3- 200g chicken breast, 8 cherry tomatoes, SF bbq sauce, 1/2 cup brown rice. Green beans, 1/2 avocado.
After work out protein shake 2 scoops.
Snacks 30 almonds, 200 g chicken breast / sf bbq sauce

Totals 1965 calories
98g carbs
54 g fat
246 g protein


Sent from my iPhone using EliteFitness
 
Sups and vitamins

Extend BCAA 1 scoop in gallon of water
Milk thistle 1000 mg
Multi vitamin
B-complex 50
D 3 5k iu
Horse chestnut twice daily
Turmeric 1000mg twice daily
C- 500 mg three times daily
Omega 3 1800 mg three times
NAC 600mg twice daily
CQ 10 200mg
Zinc 30 mg



Sent from my iPhone using EliteFitness
 
Today is same as yesterday. Thanks for all the advice.
I meal prep on weekends take me about 1-2 hours tops to be ready for 5 days if eating. Yes for me eating simple and repetitive has made my life easier.
I found most people spend so much time thinking about what to make. Then shopping for lots of ingredients. Then cooking lots of time. Well of course you don’t do well on your eating plan. You spend all the hours thinking about food. That just leads to failure.
I will say first few day of cutting carbs and dropping a ton of calories. I am hungry. Stay full on water helps. Breakfast to lunch is my hungry time. 5 am to 1 pm. After that I’m good.


Sent from my iPhone using EliteFitness
 
Slyderkt said:
Today is same as yesterday. Thanks for all the advice.
I meal prep on weekends take me about 1-2 hours tops to be ready for 5 days if eating. Yes for me eating simple and repetitive has made my life easier.
I found most people spend so much time thinking about what to make. Then shopping for lots of ingredients. Then cooking lots of time. Well of course you don’t do well on your eating plan. You spend all the hours thinking about food. That just leads to failure.
I will say first few day of cutting carbs and dropping a ton of calories. I am hungry. Stay full on water helps. Breakfast to lunch is my hungry time. 5 am to 1 pm. After that I’m good.
Click to expand...

are you doing cardio?
hows training?
 
Today nothing exciting diet wise Same. Small change Meal 3 no rice.
Meal 4 was left over stuff. 85 g spinach, 100g chicken breast, 2 whole eggs and 3 egg whites 4 table spoons of picante.
1740 calories
71 carbs
61 fat
220 protein

Not started cardio back yet, And training this week is light.
Nursing jacked up shoulder and knee.
Hoping to get back at it on Sunday.

Doing blood work In 2 days
Only supps right now
Creatine 2 twice a day
BCAA 1 scoop Extend
And of course all the vitamins I listed earlier.



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Slyderkt said:
Today nothing exciting diet wise Same. Small change Meal 3 no rice.
Meal 4 was left over stuff. 85 g spinach, 100g chicken breast, 2 whole eggs and 3 egg whites 4 table spoons of picante.
1740 calories
71 carbs
61 fat
220 protein

Not started cardio back yet, And training this week is light.
Nursing jacked up shoulder and knee.
Hoping to get back at it on Sunday.

Doing blood work In 2 days
Only supps right now
Creatine 2 twice a day
BCAA 1 scoop Extend
And of course all the vitamins I listed earlier.
Click to expand...

lets get cardio back again
if you a bit injured go slow with cardio
 
So far so good.
New calorie count and macros are going well.
2000 cal
100g carbs
67g fat
250g protein

Today Fridays are tough cause meal prep usually runs out on this day and grocery run is tomorrow.
Did blood work this morning so fasted till 11 am.
That sucks cause I am crazy hungry in the mornings. Hahaha!
Today is odd ball stuff.
3 Boiled eggs with most of yoke trashed.
Tuna package
One cup of brown rice.
Two protein shakes
Small portion of meat loaf a guy brought to work.
His meat loaf is a treat. I know it sounds crazy.

I will do a weight in next weekend and see what’s going on.
That would be a month since started cutting back and second week at this macro count. Will adjust from there.
Should be back at the gym tonight since shoulder is feeling better. Then just need to start back at cardio.
Good thing is I do a lot of supersets so that has some cardio built in a little.


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Slyderkt said:
So far so good.
New calorie count and macros are going well.
2000 cal
100g carbs
67g fat
250g protein

Today Fridays are tough cause meal prep usually runs out on this day and grocery run is tomorrow.
Did blood work this morning so fasted till 11 am.
That sucks cause I am crazy hungry in the mornings. Hahaha!
Today is odd ball stuff.
3 Boiled eggs with most of yoke trashed.
Tuna package
One cup of brown rice.
Two protein shakes
Small portion of meat loaf a guy brought to work.
His meat loaf is a treat. I know it sounds crazy.

I will do a weight in next weekend and see what’s going on.
That would be a month since started cutting back and second week at this macro count. Will adjust from there.
Should be back at the gym tonight since shoulder is feeling better. Then just need to start back at cardio.
Good thing is I do a lot of supersets so that has some cardio built in a little.
Click to expand...


you need to add more cardio
you doing fasted cardio?
 
Question :
What is the benefit of raising fats. I understand the idea behind good fats and bad fats.
I know what fats to add if needed..
I worry if I drop carbs too low I will be depleted of energy.
I need to raise my calories right now cause I am loosing weight too fast. I know I should not complain. That’s why I post here and not on a weight loss board! Hahahah!
Thanks in advance.
Next post will explain last portion of this post.


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End of week update.
Not doing an official weigh in till end of week four. Original plan was to come out of a heavy calorie count that was kinda of a bulk. It was a clean bulk. Not a bunch of crap food. 4000 cal. 40% carb 20% fat 40% protein. Did that about 6 months or so but never got over 206 lb an 10-12% bf. Was ready to cut off the fluff and see if I had made any gains. During that time I have not been doing hardly and cardio or ab work specific.
I am a hard gainer and old. I just finished running dr prescribed Anavar with dr prescribed Mk 766. Fished it and can’t say I saw any big changes. But I enjoyed it and scales showed some changes. Finished the Anavar about 4 weeks ago. We will see results in awhile.
My maintenance calorie count has been around 2500 for past 3 years or so. Planned to drop down to 2500 and transition into 2000. Then after 5 weeks of being off Anavar I would run a Sarms cycle kinda as a cut. That starts in about a week.
First couple weeks of 2500 cal things went good and kept macros around 40/40/20. And dropped down to 195.
Water weight and what not dropped of easy as expected. That when I snapped the above picture. Most of my old man pouch is actually loose skin that will not go away due to my age. Got that from my dad bod 5 years ago. I don’t recommend that life style. I could have it surgically removed with a Tummy tuck.. after 50 skins stopped bouncing back.
Was looking to get back to about 185-190 7-8 % bf. My body runs comfortably there an I feel good.
Woke up this morning at 190. But have just got here and not maintained it consistently. Remember I have not added cardio back yet or been lifting hard for 2 week. Letting shoulder and knee heal a bit. Starting back tomorrow hopefully.
Weight dropped faster than expected, but that easy for my body type and metabolism. Gonna keep food here for next week. 2000 cal, 20% carb, 30% fat and 50% protein. After next weeks weigh in I will adjust macros as needed. Same time start Sarms cycle.
Very excited for next week. I will also start doing more cardio and ab work.
Next cycle will be more of a recomp than an actual cut only. I think that will be a better description.
Sarms are umbrella labs. GW 50156, ACP 105, rad 140. Might keep mk 766 dr prescribed. I am getting it from a local apothecary/ pharmacy.
Y’all stay strong!!


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Slyderkt said:
Question :
What is the benefit of raising fats. I understand the idea behind good fats and bad fats.
I know what fats to add if needed..
I worry if I drop carbs too low I will be depleted of energy.
I need to raise my calories right now cause I am loosing weight too fast. I know I should not complain. That’s why I post here and not on a weight loss board! Hahahah!
Thanks in advance.
Next post will explain last portion of this post.


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Click to expand...

What if I raised the fat and dropped a bit of protein? 20%,40%, 40%

100g carb
90g fat
200g protein


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Weekend went well.
Didn’t track food but stayed mostly in my needs.
Saturday mornings wife and I go to little hole in walk dinner and have breakfast at 6 am like old folks. I had an egg and ham omelette with cheese and wheat toast with jelly. It’s my cheat meal. Still not the worst.
Rest of weekend was regular for me.
Chicken breast, tuna, almonds, avacado, eggs with little yoke. And lots of veggie. Kept carbs super light.
Meal prep on Sunday eve for the week.
Got a massage on Saturday and helped my shoulder tremendously. Great back work out on Sunday. Going to try and get back to regular massages. I forgot how helpful they are.


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Forgot to mention
Went to see my 91 year old parents.
Mom still has a cookie jar. So yes I had three Oreos. Thank god there was not her home made cookies in there like normal. That’s why there is not a cookie jar at our house. They are Evil!!!


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Same o same o.
Weekend was kinda big mix of odd ball food choices. Still kept it clean calories 2000 or less and macros in check. Sunday meal preped. Monday was normal meal plans. Great work out. Can feel body and mind getting use to new meal plans. Of course I use to eat like this mostly year round.
Today had trouble some one showed up at work with warm crazy good cookies. Ooooopps! Oh well can’t cry over it. I enjoyed several and adjust some of my other choices today to try and help. Even if you have a moment and enjoy something just move on. It ain’t gonna kill ya. Have a cheat meal just don’t have a cheat weak. Hahahaha! Back in the gym and feeling good again. Maybe it was the sugar high!


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Slyderkt said:
Same o same o.
Weekend was kinda big mix of odd ball food choices. Still kept it clean calories 2000 or less and macros in check. Sunday meal preped. Monday was normal meal plans. Great work out. Can feel body and mind getting use to new meal plans. Of course I use to eat like this mostly year round.
Today had trouble some one showed up at work with warm crazy good cookies. Ooooopps! Oh well can’t cry over it. I enjoyed several and adjust some of my other choices today to try and help. Even if you have a moment and enjoy something just move on. It ain’t gonna kill ya. Have a cheat meal just don’t have a cheat weak. Hahahaha! Back in the gym and feeling good again. Maybe it was the sugar high!
Click to expand...

how many cookies did you eat?

you gotta get to the gym after the cookies
 
I went to the gym later that day for sure.
I ate about 8 or 9 maybe 10 ish
Gotta say they were freaking delicious!
Now I got no regrets.
Need better control next time maybe.
I did go out to eat with family the other night. Most of what I saw was a lot of carbs and not good choices.
I did good though. Had lamb kabobs and salad with vegetables.
Even with a Cookie Monster moment I am on track. Hoping to end the month at 190 ish lb. Couple more days to weigh in. Feeling good


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Side note and thoughts.
I have done high protein and low carbs for years now. I stay lean. Prior to this I was eating more total calories than normal. This was to be kinda a bulk. I still kept it pretty clean. Now I have cut the carbs way down. But what I have not done in the past was raise my fat. This is interesting. Talked it over with my trainer and he is on board with my changes. He also likes the fat increase, if I am dropping carb. That should help with energy. So far so good. Only about a week and half at this new macro.


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Last edited:
Weight in was not bad.
Had some odd numbers. Only my second time on this machine so we shall see.
Weight was as I expected.
Smm dropped way more than expected.. I expected to loose some coming of cycle.
Body fat went up. That is strange. I know it’s a percentage so I did loose some.

206 now 192 lb
106 now 98 smm
10 now 10.5 body fat
It did show a 10 lb drop in water. Maybe I was holding more than I thought. And that shows in SMM

Overall I am happy. I feel better and not so stuffed or bloated.
I am not going to change anything on my diet for now. I want to stick with this plan for a few more weeks before I decide to change anything.


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Last edited:
Slyderkt said:
Weight in was not bad.
Had some odd numbers. Only my second time on this machine so we shall see.
Weight was as I expected.
Smm dropped way more than expected.. I expected to loose some coming of cycle.
Body fat went up. That is strange. I know it’s a percentage so I did loose some.

206 now 192 lb
106 now 98 smm
10 now 10.5 body fat
It did show a 10 lb drop in water. Maybe I was holding more than I thought. And that shows in SMM

Overall I am happy. I feel better and not so stuffed or bloated.
I am not going to change anything on my diet for now. I want to stick with this plan for a few more weeks before I decide to change anything.
Click to expand...

great update waiting on more

you should make both of your logs as 1 imo

https://www.elitefitness.com/forum/anabolic-steroids/slyder-sarm-log-gw-acp-rad-1508383.html
 
Following both of your logs. Keep the posts coming.


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