I need help devising a diet plan

[Workout_N00b]

What are the goals you are looking to achieve ? Height weight and age will help as well for calculations on macros and diet, you looking to lean out and be more shredded or you looking to put on lean size ?

I'd like to become strong, take up boxing again. If there was a physique I'd like to try and achieve, it'd be something similar to that of what Mustang_18 looks like -- nothing that looks like Arnold Swarzeneger in his prime, but something where if I took off my shirt people are DEFINITELY going to notice the work I've put in!

I have a learning disability that makes it complicated for me to commit long term to things. But I know that I don't have a lot of time left before I begin losing testosterone due to age, so I'd like to begin this process sooner rather than later and REALLY try my best to maintain a routine.

I'm 34 years of age, set to turn 35 in April. I stand 5'11 inches tall. I would like to pack on as much weight as possible, then put myself through water fasting for one to two weeks at a time to lose excess fat and get more shredded. I plan to do swimming/walking at my local gym to burn more calories during this process.

 

[MUSTANG_18]

No, I don't. I just looked into that, I'm going to schedule an appointment with my doctor and see if he can arrange to have the levels checked.

I'm natural, full disclosure, I only train semi-regularly. Haven't for about a week. Someone on Reddit told me I need BCAA's to not feel sore after my workouts, so I ordered some whey protein and am waiting for it to arrive before I begin doing pushups again.

I hope these pics are okay. You'll have to forgive me if this is sharing too much information. I had a few cups of coffee, a bowl of soup, and one bowel movement before these pics were taken. I tend to bloat a LOT before bowel movements and after eating meals, but I don't feel too bloated in these pics. I have scoliosis in my lower back and I think my protruding lower stomach may be due to poor posture from the scoliosis..

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Correct. I just recently learned that gear is another term for steroids lol. I've never taken those.

Right now, I've got three containers of Thorne creatine, a container of Ryse Godzilla pre workout, I've got 4lbs. of whey protein coming thru the mail. I eat plenty of protein rich meals and I take a daily multivitamin and that's it for supplements.

I'd like to become strong, take up boxing again. If there was a physique I'd like to try and achieve, it'd be something similar to that of what Mustang_18 looks like -- nothing that looks like Arnold Swarzeneger in his prime, but something where if I took off my shirt people are DEFINITELY going to notice the work I've put in!

I have a learning disability that makes it complicated for me to commit long term to things. But I know that I don't have a lot of time left before I begin losing testosterone due to age, so I'd like to begin this process sooner rather than later and REALLY try my best to maintain a routine.

I'm 34 years of age, set to turn 35 in April. I stand 5'11 inches tall. I would like to pack on as much weight as possible, then put myself through water fasting for one to two weeks at a time to lose excess fat and get more shredded. I plan to do swimming/walking at my local gym to burn more calories during this process.

@Workout_N00b its actually good to share more not less with the EF family. And reddit is full of negativity I wouldnt go there.

IN your case, I would suggest we start very simple.

can you do 100 push ups? can you do 100 squats (no weight)? can you do 100 crunches?
I think we need to start with a natural way to pump you and add more protein to your diet.

What food do you eat now daily, do you keep a log?

EF family is no judgement zone so we are just trying to understand you more bro thats why the Qs

 

[stevesmi]

first off you need to get on a consistent workout program.
second off you need to eat muscle building nutritious food

without nailing BOTH of these things you will get no where.
other factors like sleep, mental health, etc. also play a role but are things you need to work on

 

[SteveMobsterG]

No, I don't. I just looked into that, I'm going to schedule an appointment with my doctor and see if he can arrange to have the levels checked.

I'm natural, full disclosure, I only train semi-regularly. Haven't for about a week. Someone on Reddit told me I need BCAA's to not feel sore after my workouts, so I ordered some whey protein and am waiting for it to arrive before I begin doing pushups again.

I hope these pics are okay. You'll have to forgive me if this is sharing too much information. I had a few cups of coffee, a bowl of soup, and one bowel movement before these pics were taken. I tend to bloat a LOT before bowel movements and after eating meals, but I don't feel too bloated in these pics. I have scoliosis in my lower back and I think my protruding lower stomach may be due to poor posture from the scoliosis..

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View attachment 149748



Correct. I just recently learned that gear is another term for steroids lol. I've never taken those.

Right now, I've got three containers of Thorne creatine, a container of Ryse Godzilla pre workout, I've got 4lbs. of whey protein coming thru the mail. I eat plenty of protein rich meals and I take a daily multivitamin and that's it for supplements.

You really need to stop the reddit thing and do proper research.

This includes training regularly and a proper diet.

Start with the tabs at the top of the page

 

[ceo]

Bros. You want the best advice, then you need to put up a log.
This way, we know everything about you get that thing organized.

 

[ROIDDERS]

Check out the other journals on here. There are many.
Also on Evo, you'll see them.

 

[chesty]

There are all kinds of diet plans just because something works for one particular. Person doesn't mean it will work for you and be in your best interest.

 

[Ulter]

Some guys do well on one meal a day. It's called OMAD. Some guys do better eating a few meals a day and some guys do better eating three solid meals and maybe having a snack or two.

 

[StevenDarwinMD]

LOG APPROVED - PLEASE POST A LOG

 

[e2]

What that dude told you on Reddit is not true, and that's just Bro Science.
There's no such thing as taking a supplement during your workout to help with soreness. That's just stupid.