Please critique my diet/workout plan.

[F117A Active Stealth]

Hey bros. Need some help.

Back in Dec i was a fatass. I was 247lbs and my bf scale said i had 34% bf.
I started cleaning my diet and doing cardio, which i hadn't done in like 5 years.

I have a back injury, ruling out squats and deadlifts. I have a tricep/elbow injury, ruling out bench press and dips.

Ive had to stick with leg extension stuff and cable crossovers for chest.

My plan has been the following:

I do 30 mins of cardio on an empty stomach, keeping heart rate at around 140bpm. I do this everyday.

And i do weights twice a week, usually tuesdays and saturdays. I dont lift super heavy anymore. I keep it around 15 reps to failure, but have to work out individual muscles as i cant really do compound movements anymore.

Diet is as follows:

3-4 meals a day.

1st meal is a protein shake. I started out with lean bodys with a tablespoon of flaxseed oil. Now im mixing 2 scoops of whey with flaxseed. I get around 40-50g protein and 10-15g carbs and 300 calories.

Second meal is another shake.

3rd meal is usually something heavier, like 2 chicken breasts with small fries and gravy. I'm estimating i get 1000 calories with this meal.

4th meal is either a 2 cans of salmon and a tossed salad or another protein shake.

I usually go to bed hungry.

Been doing this exact same routine and as of today im 223lbs and bf scale says 26% bf

I added bcaas last week. Usually 3 scoops daily. One before cardio. One between the first and second meals and one before going to bed.

Supplements ive been using a multivitamin in the morning and zma/b complex before bed. I also have been taking 400mg of phospadytilserine

Last week i started adding katanadrol 1 cap in the morning and one in the afternoon.

I want to get to 20% bf as quickly as possible. Im adding the katanadrol because i started seeing a bit of muscle loss which has now stopped

Any suggestions?

 

[roguemonkeyjr]

Protein shakes arent meals, they are just an addition.. you need more whole foods in there and more green vegetables + seems to me like you aren't eating enough. And seems kind of unsafe to run a PH at such a high BF% and I hope you have the proper support for the Katanadrol in question. If you can, I would try and lift atleast 3 days a week

 

[F117A Active Stealth]

Hmm, I thought Katanadrol was supposed to be reasonably safe at the recommended dosage.

I have milk thistle on hand but haven't started taking it yet. Maybe I'll start today. I wanted to dip low in calories while preserving muscle mass as I'd like to lose another 20lbs of fat within the next 2 months.

I can't figure out how to do that by eating more veggies. I'm trying to keep my carbs low, and veggies increase carbs even if they are healthy.

What would you recommend?

 

[roguemonkeyjr]

leafy greens are relatively low carbs even high quantities, broccoli, green beans, celery, cucumber, asparagus... most green vegetables are fairly low in calories and besides they are fibrous and the vitamins and minerals they contain are important for your well being

 

[roguemonkeyjr]

I would also cut out the fries and gravy and switch that for sweet potato or brown rice (gravy isn't helping your situation at all, neither are the fries)

 

[F117A Active Stealth]

Alright so the thing about fries and gravy is not something that I do everyday lol.

But I have taken your advice to start eating more veggies. What I've done is start eating more leafy greens with at least 2 meals during the day. So for example, this is what my diet looked like on Friday:

1st meal: Lean Body shake with a tablespoon of Omega 3/6/9 Oil. Glass of filtered water

2nd: Bottle of water with a donut (they were free at work, figured one wasn't gonna kill me)

3rd. A Greek Gyro with a Greek salad on the side, lots of lettuce and tomato.

4th. Lean Body shake.

5. Pita with rice and beans and a scoop of whey with a diet coke. I a probiotic supplement around this time.



Today's meals have gone like this:

1st: A serving of steak with a serving of rice. A glass of water. A multivitamin and a Probiotic supplement.

2nd: 2 servings of steak and 3 servings of green veggies (lettuce, spinach, that purple lettuce, and broccoli, with some crushed walnuts and cranberries

3rd. A lean body shake with a tablespoon of Omega 3/6/9 oil.


Haven't had any more meals so far.

How is this looking? My goal is to always go to bed a bit hungry, but not starving.

I'm also tapering off the Katanadrol, the past 2 days I've been taking 50mg daily instead of 100mg, and started taking 5mg of Clomid today, and will increase that to 10mg and 15 for the next couple of days.

What else would you guys recommend me?

 

[kravmaga02]

Eat every two hours if you want to keep your metabolism up. Small portions though, at least smaller than what you would have at 3-4 meals a day.

Also I wouldn't go to bed hungry. Have a scoop of peanut butter and some milk, or cottage cheese, or some casein protein. Something slow digesting. If your body goes into starvation mode while you sleep, it wants to store fat and you also will risk catabolism.

You could probably use more fiber. Maybe have some fiber one cereal with your protein shake in the morning. Also add something like broccoli or cauliflower, that sh*t is good for you and has a lot of fiber and very low carbs. Just don't add too much salt and don't add a bunch of cheese to it either. I eat mine raw, with just a little bit of bleu cheese so its not so boring.

And I dunno if Gyros are all that lean, so maybe no more of those.

These are some things that helped me lose a few inches off my waist since December and I'm still maintaining all my muscle, if anything I've been gaining muscle.

As for your training, I don't want to touch that since you have injuries...

 

[kravmaga02]

leafy greens are relatively low carbs even high quantities, broccoli, green beans, celery, cucumber, asparagus... Most green vegetables are fairly low in calories and besides they are fibrous and the vitamins and minerals they contain are important for your well being

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