It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 193lbs
Lean Weight: 167lbs
BF% - 16%

Training history:

I started when I was 18 @ 123lbs. since then have been up to 183 and LEAN (in my pic). I've been off training for a year.. personal issues, substance abuse etc... and no real weight training until now. I'm sort of unsure where to go with diet.

I've been eating a LOT of carbs, and JUNK food... Annihilating bags of chips... GALLONS of ice-cream.. etc... I'm a mess... lol Apparently quitting chemical drugs also slows down the metabolism.. haha!

I know I've lost muscle, and put on fat... and i guess I wouldn't mind getting back into my avatar shape again. Slowly but surely... with time.

So...

Here's where I'm at:

TDEE: 3000

I figure I should eat ~2500 to cut... or 3500 to gain... but I'm unsure as to what to do. I DO enjoy heavy lifting, and am deathly afraid to lose the muscle I do have.

Any ideas as to whether to bulk/cut or otherwise?

I've added a pic... mind the red skivies, and messy house...

Let'r rip!

 

[StRoNg_WoN]

Just for shits... this is my diet (to critique) for both ranges:

2500 Calories:

Meal 1:

1 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
1 cup, Spinach (cooked)
1 tbsp, Udo's Choice


Meal 3:

5 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)


Meal 5:

1 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
2 tbsp, Gatorade


Meal 6:

5 oz, Chicken Breast (no skin)
0.5 cup, Broccoli (raw)
0.5 cup, Brown Rice (cooked)


Totals:

2500.00 250.00 150.00 100.00

Calories Protein Carbs Fat

 

[StRoNg_WoN]

More or less the same deal... but with more food...

3500 Calories:

Meal 1:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
.5 cup, Spinach (cooked)
1 tbsp, Udo's Choice
1 oz, Almonds (dry Roasted)


Meal 3:

7 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)
1 oz, Almonds (dry roasted)


Meal 5:

2 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
3 tbsp, Gatorade


Meal 6:

250 gram, Sirloin Steak
0.5 cup, Broccoli (raw)
1 cup, Brown Rice (cooked)


Totals:

3550.00 350.00 200.00 150.00


Calories Protein Carbs Fat

 

[StRoNg_WoN]

Pics for non plats:

 

[StRoNg_WoN]

Little bumpage...

 

[Essie]

Best of luck Bro ... as you've already discovered my post regarding a VERY VERY similiar scenario to yours in terms of end goal!

 

[partagus]

I'm interested to see how this goes for you. Keep us in the loop and GOOD LUCK!

 

[StRoNg_WoN]

Thanks I'll keep the updates going for sure... Starts Monday... I'm gunna do a WS4SB template!

 

[Essie]

A WHAT-template?!?!?!?!?!?!?!?!?!?! LOL!!!!!!!!!!!!!!!!!!

 

[StRoNg_WoN]

Hehehe.. sorry Joe DeFranco's West Side 4 Skinny Bastards Template...

http://www.elitefts.com/ws4sb/WS4SB.pdf

It's a GREAT workout template... check it out!