help with diet. 223lbs, 8.5% bodyfat

[Bulldoggym]

R U juicing? Seems a little abnormal to gain that much muscle and no fat naturally?

If you are- then you need to adjust your juice in accordance to your diet and goals too.

i sent you a PM

 

[Bulldoggym]

ok here is my new diet that ive started today:

11am wake up whey protein. pro- 34g
11.15 10 egg whites, 4 yolks, olive oil. pro- 70g, fat 120g.
1 tin of tuna. pro- 30g
3 rice, tuna. pro- 30, carbs 114g
4 whey protein, porridge, coffee. pro- 34, carbs 120g
5 train
7 whey protein, dextrose. pro- 34, carbs 47.5
7.30 pasta, chicken. pro 40, carbs- 150
9.30 whey protein. pro 34g
12 chicken. pro 40
2.30 chicken, all natural peanut butter. pro- 7, carbs- 4.6, fat 15.
3 sleep

also: cod liver oil, flaxseed capsule, multi vit, vit c.
5 litres water.

anyone have any idea on calories im consuming?

 

[*Bunny*]

You can add them up by using this if you do not want to enter them into a calorie counting program like fitday.com

* Protein contains 4 calories per gram
* Carbohydrates contain 4 calories per gram
* Fat contains 9 calories per gram

 

[Bulldoggym]

You can add them up by using this if you do not want to enter them into a calorie counting program like fitday.com

* Protein contains 4 calories per gram
* Carbohydrates contain 4 calories per gram
* Fat contains 9 calories per gram

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

 

[JKurz1]

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

NO!

 

[*Bunny*]

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

It's probably more beneficial to spread it out during the day... and definitely in the last two meals for the day where you are taking out the carbs... Def NOT after your workout, just in case you didnt know. Ill try to ask some of my friends who can give me some more specific info as to fat all at once vs fat spread through the day etc... as soon as I hear something Ill let you know.

 

[Nathan]

Pretty good diet overall. I would say start dropping the bread and maybe calories (depending on where youa re at now) to get down to lower bf. This is where it gets harder - especially if you are natural (though your stats are not good sir - unless you are really tall).

Lower calories by about 100/day each week. So if youa re 2700kcal/day now, go to 2600kcal/day for 5-10 days, then drop again depending on how fast you want progress and whether or not you are still seeing it.

 

[Bulldoggym]

Pretty good diet overall. I would say start dropping the bread and maybe calories (depending on where youa re at now) to get down to lower bf. This is where it gets harder - especially if you are natural (though your stats are not good sir - unless you are really tall).

Lower calories by about 100/day each week. So if youa re 2700kcal/day now, go to 2600kcal/day for 5-10 days, then drop again depending on how fast you want progress and whether or not you are still seeing it.

im 6ft 2. i am tall

ive started my new diet thats listed just above 4299 calores, etc. i want to cut but i still want to gain quality muscle at same time for a few more weeks, then cut up completely, if i can get to 7% bodyfat and still be gaining muscle ill be happy. then after get down to 4 - 5 percent!

theres a competition 7th july which im hoping to enter, most people entering will be around 200 - 220lbs with 4 - 5 percent body fat, me competing with someone 5 ft 10 or smaller is going to look better then me because of my height, so i need to put on as much as possible but keep bodyfat low, as i wont have long to loose it if i go on a bulk diet, then cut.

my goal is over 215lb 5 % body fat by july 7th!!

this competition is for any experiance level, if i dont come in at that weight and body fat, ill wait till september for the first timers competition. but i think by then.

 

[Bulldoggym]

ive had steroid cycles and the competition isnt drug tested

 

[Varga]

ok here is my new diet that ive started today:

11am wake up whey protein. pro- 34g
11.15 10 egg whites, 4 yolks, olive oil. pro- 70g, fat 120g.
1 tin of tuna. pro- 30g
3 rice, tuna. pro- 30, carbs 114g
4 whey protein, porridge, coffee. pro- 34, carbs 120g
5 train
7 whey protein, dextrose. pro- 34, carbs 47.5
7.30 pasta, chicken. pro 40, carbs- 150
9.30 whey protein. pro 34g
12 chicken. pro 40
2.30 chicken, all natural peanut butter. pro- 7, carbs- 4.6, fat 15.
3 sleep

also: cod liver oil, flaxseed capsule, multi vit, vit c.
5 litres water.

anyone have any idea on calories im consuming?

If I were you this is what I consider for my diet,(pretty much what I eat now)

Meal 1-oats( 1 cup+1serving of grits) , 6 egg white+1 full egg
Meal 2-1/2 cup of walnut, protein shake, a fruit of your choice
Meal 3-Chicken(8oz), rice(1 1/2 cup of wild/brown mix), yougurt 6-8oz(sugar free)
Meal 4-1 sweet patatoe, 10oz steak(lean), vegetables(your choice)
Meal 5- 6-8 oz of fish(salmon is good!) or tuna with a salad.
Meal 6- 50-70g of whey protein shake, 1 tbs of flax oil

You can mix and match here but this is a good starting diet.

If you feel that carbs are too much then lower the carbs and make sure the protein is around 300g. Just see what resulta you are geting first then adjust carbs down.