REALLY Need Help With Diet....

[tzan]

....OK, first I'll give some history. I'm 24 now and have been lifting since I was 15. It's pretty funny how one can know so much about training, yet still know so little about nutrition. I started "cutting" 6 weeks ago. I'm 5'11 215lbs around 11%bf. Six weeks ago I was weighing in at 230lbs around 13%bf. My goal is to get my bf down to 8% while maintaing as much size as possible. Here's my diet:

meal 1- 6egg whites/ 1bannana
meal 2- 40g protein shake
meal 3- (post workout) 40g protein shake
meal 4- chicken breast/rice or pasta or a potato
meal 5- 40g protein shake
meal 6- chicken breast/salad
meal 7- 40g protein shake

I do have the aid of anabolics, however, I want to make sure I maintain as much strength as I can. I have already lost a considerable amount. Rip it apart!!!!

 

[bran987]

you have lost strength becausey ou are eating let's see:

171
160
160
250
160
250
160

oh my god 1,300 calories and you are a 215 pound man. I know you have the aid of anabolics but that is the amount of calories a 130 lb. person would eat to cut. if you keep this up you will lose much, much more strength & muscle. the only reason you haven't lost even more already is cause of the anabolics. your metabolism will slow down to nothing if you don't change this!

you have zero EFA's in your diet. you need to get some fish or flax oil and supplement with at least 10 grams per day

you need to get some all natural peanut butter and put that in with one of your protein meals.

you need to space out at least 2,000 calories over your meals during the day, reply and we can talk more

 

[tzan]

you have lost strength becausey ou are eating let's see:

171
160
160
250
160
250
160

oh my god 1,300 calories and you are a 215 pound man. I know you have the aid of anabolics but that is the amount of calories a 130 lb. person would eat to cut. if you keep this up you will lose much, much more strength & muscle. the only reason you haven't lost even more already is cause of the anabolics. your metabolism will slow down to nothing if you don't change this!

you have zero EFA's in your diet. you need to get some fish or flax oil and supplement with at least 10 grams per day

you need to get some all natural peanut butter and put that in with one of your protein meals.

you need to space out at least 2,000 calories over your meals during the day, reply and we can talk more

WTF!! Now I'm scared shitless. Seriously thanks for the reply. You now have my fullest attention. Like I said I'm very knowledgable in the feild of anabolics and training, hwoever my lack of understanding nutrtion is holding me back. I'm all ears!!!!

 

[bran987]

WTF!! Now I'm scared shitless. Seriously thanks for the reply. You now have my fullest attention. Like I said I'm very knowledgable in the feild of anabolics and training, hwoever my lack of understanding nutrtion is holding me back. I'm all ears!!!!

well the good news is at the very beginning of a diet, your metabolism will stay high even if you severely cut calories. you probably lost a few pounds of muscle but don't worry it's not the end of the world

there is more good news, if you are really already down to 11%, then 8% is a very reasonable goal.

11% at 215 pounds = 23.5 pounds of fat

now if you were to lose PURE fat and no muscle from here on out, you would be at 8% when you got to 208 bodyweight (7 more pounds of fat loss)

but we know in the real world it's almost impossible to lose pure fat, so if you say since you are using anabolics that you can lose 4 pounds and 75% of the weight loss is fat, for every 4 pounds you lose, 1 pound will be muscle and 3 pounds will be fat.

so let's say you can't lose 7 pounds of pure fat, but if you lose 10 pounds you'll be able to lose 7.5 pounds of fat and only 2.5 pounds of muscle.

this would put you at: 205 bodyweight and 16 pounds of fat, giving a bodyfat %age of 7.8%

to lose 10 pounds you have to burn 3,500 calories per pound x 10 pounds or 35,000 calories more than you consume.

you should strive to lose 1 to 2 pounds per week, NEVER more than that or you know that a lot of the weight loss is muscle.

how many days/week are you doing weights and cardio?

I would like to see you try to start with at least 11 times your bodyweight in calories (2,365 calories/day) and see if you lose weight, if not then you can lower calories to 10 times bodyweight, but you shouldn't go lower than that.

you are currently eating 6 times bodyweight calories daily.

ok what is your next question

 

[tzan]

ok what is your next question

I'm going to pm you
Thanks