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  1. #1
    Junior Bodybuilder Rolmack's Avatar
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    Question calories to cut?????
    I am 27 ,6 foot ,215lbs 20%bf , i have let myself go over the winter but i am back to working out hard 5-6 days per week at least 30 minutes of intense cardio per day and weights mon,wed,fri. according to a fitness calculator i used my BMI is 29.2 and my BMR is 2133 kcal/day i have been eating bad for a long time and i am ready to do some serious cutting . I dont really know where to start with calories after doing soom reading i was thinking about 1800 calories per day but i wanted to get some feedback from the bros first . I was thinking about doing a cycle also unless i get lots of negative feedback on this , i was going to do 250mg per week of test enan, 75 mg eod of tren ace and 50 mg eod of winstrol i am very dedicated to getting back in shape , i have done 4 cycles before my last cycle was 10 weeks 400mg test,10weeks of 300mg deca and the first month on dbol at 30mg per day. any thoughts and help with my diet and cycle are very appreciated...

  2. #2
    Pro Bodybuilder DirkMoneyshot's Avatar
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    Well its going to depend a little on your activity level....do you have a active job or do you sit around a lot--

    Using your BMR is a good starting point. I would probably start somewhere around 2200 kcals.

    Which means you would need 3 days of different kcal levels (1700 kcals, 2200 kcals, 2700 kcals)

    3 days Med Kcals
    1 Day Low Kcals
    1 Day High Kcals

    Set it up so your taking in about 1 - 1.25g Protein / lb LBM.
    Keep your fat intake minimal 10% of kcals
    Rest of the kcals comes from Carbs.

    Start doing cardio 25 - 30 min / day.....5 days / week

    5 meals / day (Every 3 1/2 hrs) and a minimum of 1 gallon water / day.

    Any other questions let me know.

  3. #3
    Junior Bodybuilder Rolmack's Avatar
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    thanks for the info Dirkmoneyshot I will give this a try what kind of foods are you favorite to cut on? any meal ideas from you and the other bro's are very appreciated

  4. #4
    Pro Bodybuilder DirkMoneyshot's Avatar
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    Foods- Just typical diet foods is all. Nothing magic or special.

    Also stay away from any THermo's till you get upwards of 45 min Cardio (5x / week) or you can reverse it and go with a good amount of cardio to start and slowly back down while adding thermos in.

    Its all about finding what works for you.

  5. #5
    Junior Bodybuilder Rolmack's Avatar
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    Quote Originally Posted by DirkMoneyshot
    Well its going to depend a little on your activity level....do you have a active job or do you sit around a lot--

    Using your BMR is a good starting point. I would probably start somewhere around 2200 kcals.

    Which means you would need 3 days of different kcal levels (1700 kcals, 2200 kcals, 2700 kcals)

    3 days Med Kcals
    1 Day Low Kcals
    1 Day High Kcals

    Set it up so your taking in about 1 - 1.25g Protein / lb LBM.
    Keep your fat intake minimal 10% of kcals
    Rest of the kcals comes from Carbs.

    Start doing cardio 25 - 30 min / day.....5 days / week

    5 meals / day (Every 3 1/2 hrs) and a minimum of 1 gallon water / day.

    Any other questions let me know.
    I have a office job so I sit mostly all day then i work out after work

  6. #6
    Junior Bodybuilder Rolmack's Avatar
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    Question
    Quote Originally Posted by DirkMoneyshot
    Well its going to depend a little on your activity level....do you have a active job or do you sit around a lot--

    Using your BMR is a good starting point. I would probably start somewhere around 2200 kcals.

    Which means you would need 3 days of different kcal levels (1700 kcals, 2200 kcals, 2700 kcals)

    3 days Med Kcals
    1 Day Low Kcals
    1 Day High Kcals

    Set it up so your taking in about 1 - 1.25g Protein / lb LBM.
    Keep your fat intake minimal 10% of kcals
    Rest of the kcals comes from Carbs.

    Start doing cardio 25 - 30 min / day.....5 days / week

    5 meals / day (Every 3 1/2 hrs) and a minimum of 1 gallon water / day.

    Any other questions let me know.

    Dirk I am confused these are the high , med , low days I have put together with the help of fitday.com but it is hard to figure out how to get the right ratios. can you or someone else critique these please.

    HIGH DAY: 2697 cals , 84g fat , 157g carbs ,320g protien

    meal1: 6 egg whites-- 99 cals ,0g fat, 2g carbs, 21g protien
    1/2 cup oatmeal-- 150cals, 3g fat ,27 carbs, 5g protien

    meal2:3 scoops protien-330cals, 3g fat, 6carbs, 69g protien
    2tbls.flax oil----260cals, 28g fat, 0 carbs ,0g protien
    1 can light tuna- 150cals, 3g fat, 0 carbs, 33g protien

    meal3: 8oz. chicken breast--240cals, 7g fat ,0g carbs, 42g protien
    3/4cup green beans-- I have not added these into the equation

    meal4: 2.6 scoops protien --286 cals, 3g fat , 5g carbs , 60g protien
    2 tbls. flax oil-------260cals, 28g fat ,0g carbs, 0g protien

    meal5: 8oz. chicken breast--240 cals, 7g fat, 0g carbs, 42g protien
    1/2 cup cooked brown rice- 107 cals, 1g fat ,22g carbs, 2g protien
    3/4 cup green beans --I have not added these to the equation

    meal6:PWO shake 2 scoops protien--220cals, 2gfat, 4carbs, 46g protien
    1/2 cup maltodextrin-190 cals, 0g fat, 47g carbs, 0g protien
    dextrose -----------165cals ,3g fat, 44g carbs, 0g protien


    MEDIUM DAY:2203 cals, 77g fat, 151g carbs, 220g protien


    Meal1: 6 egg whites---99cals, 0g fat, 2g carbs, 21g protien
    1/2 cup oatmeal- 150cals, 3g fat, 27g carbs, 5g protien

    meal2: 1.2 scoops protien --132cals, 1g fat, 2g carbs ,28g protien
    2tbsp flax oil--------260cals, 28g fat, 0g carbs, 0g protien
    1 can light tuna-----150cals, 3g fat, 0g carbs, 33g protien

    meal3: 6oz chicken breast---180 cals, 5g fat, 0g carbs,32g protien
    3/4 cup green beans--I have not added these to the equation

    meal4: 1 scoop protien------110cals, 1g fat, 2g carbs, 23g protien
    2tbsp. flax oil--------260cals, 28g fat, 0g carbs, 0g protien

    meal5: 6oz. chicken breast -180cals, 5g fat, 0g carbs ,32g protien
    1/2 cup cooked brown rice-107cals, 1g fat, 22g carbs, 2g protien
    3/4 cup green beans-----I have not added these to the equation

    meal6: PWO shake 2 scoops protien--220cals ,2g fat ,4g carbs, 46g protien
    1/2 cup maltodextrin--190cals,0g fat, 47g carbs, 0g protien
    dextrose --------------165cals, 0g fat, 44g carbs, 0g protien

    LOW DAY:1704 cals, 35g fat, 150g carbs, 195g protien

    meal1: 6 egg whites----99cals, 0g fat, 2g carbs, 21g protien
    1/2cup oatmeal-150cals, 3g fat, 27g carbs,5g protien

    meal2: 1 scoop protien--110cals, 1g fat, 2g carbs, 23g protien
    1.25tbsp flax oil--163cals,18g fat, 0g carbs, 0g protien
    1 can light tuna--150cals, 3g fat,0g carbs, 33g protien

    meal3: 4oz. chicken breast- 120cals, 4g fat, 0g carbs, 21g protien
    3/4 cup green beans-I have not added these to the equation

    meal4: 1 scoop protien----110 cals,1g fat, 2g carbs, 23g protien

    meal5: 4oz. chicken breast--120 cals, 4g fat, 0g carbs, 21g protien
    1/2 cup cooked brown rice-107 cals, 1g fat, 22g carbs, 2g protien
    3/4 cup green beans-I have not added these into the equation

    meal6:PWO SHAKE 2 scoops protien--220cals, 2g fat, 4g carbs, 46g protien
    1/2 cup maltodextrin--190cals, 0g fat, 47g carbs, 0g protien
    dextrose------165cals, 0g fat, 44g carbs, 0g protien

  7. #7
    Pro Bodybuilder DirkMoneyshot's Avatar
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    My fault my falut - sorry, should have explained better.

    You should keep your protein around the same (1 - 1.25g / lb LBM), So in your case probably around 200 - 225g Protein EVERY DAY.

    Keep Fats Low Every Day. 30g - 40g / Day Tops

    After you get those in place fill in the rest of your kcals with carbs. Which will be different every day.

    So for example:

    1700 kcals = 225g Protein, 35g Fat, 125g Carbs (approx)
    2200 kcals = 225g Protein, 35g Fat, 250g Carbs (approx)
    2700 kcals = 225g Protein, 35g Fat, 375g Carbs (approx)

    This will keep you on the right track and you should easily get your bodyfat down.

    Also i would only eat about 5 meals / day with the kcal content layed out. No need for 6. Your meals are not that large.

    Keep it to whole Foods, Lean Cuts of meat, complex carbs (PW included)


    So i will provide a 1 day = 2200 kcal diet in your PM box would like to keep those things off the board.

  8. #8
    Junior Bodybuilder Rolmack's Avatar
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    Thanks Dirkmoneyshot You Are The Man . I Really Appreciate All Your Help I Had A Few Questions I Sent To Your Private Mail That You Can Disregard I Did Not Read This First .

  9. #9
    Junior Bodybuilder LeanMeOut's Avatar
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    There is no way I could get by on 1700 cals a day....even for one day of dieting. I don't think you need to calorie cycle that much to achieve good results. Also, I don't see the harm in using a thermo the whole way through.


    For those calorie days you laid out, I think you need a little more dietary fat in there. 35g of fat a day is very low for a cutting diet, I never go below 50g a day.

  10. #10
    dungeon keeper insaned's Avatar
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    Quote Originally Posted by DirkMoneyshot
    Well its going to depend a little on your activity level....do you have a active job or do you sit around a lot--

    Using your BMR is a good starting point. I would probably start somewhere around 2200 kcals.

    Which means you would need 3 days of different kcal levels (1700 kcals, 2200 kcals, 2700 kcals)

    3 days Med Kcals
    1 Day Low Kcals
    1 Day High Kcals

    Set it up so your taking in about 1 - 1.25g Protein / lb LBM.
    Keep your fat intake minimal 10% of kcals
    Rest of the kcals comes from Carbs.

    Start doing cardio 25 - 30 min / day.....5 days / week

    5 meals / day (Every 3 1/2 hrs) and a minimum of 1 gallon water / day.

    Any other questions let me know.
    Dirk, if I understood well, you calculate a aprox weekly cal intake and spread it along the days with high,med, and low cals day changing only the carb intake! But when you jump to the next week you don't lower the total week cals?

    What's your opinion about using this method (but without total week cal drop thought the weeks) for bulking purposing, does it worth for the glicogen storage? What I'm trying to say is, does it worth in a bulk using a glicogen compensation diet or not? afterall what matter is the final lean mass gained along with the lowest bf possible!

  11. #11
    Pro Bodybuilder DirkMoneyshot's Avatar
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    No i calculate his daily BMR and adjust it up 500 kcals or down 500 kcals.

    Protein and Fat would remain the same just the carbs would go up and down with the day.

    As far as carb cycling for gaining - Sure it works great.

    We'll take Romack for ex: Say for gaining we have him at 3200 kcals

    Well his days would be

    Low - 2700 kcals
    Med - 3200 kcals
    High - 3700 cals

    Just an example-

    As for Leanout, Its a matter of opinion. I don't like Fat as it really doesn't provide much use.

    Personally i don't use this approach and do something different for everyone. I think my results with working with people speaks for itself as you can find my BB clients on this board and others.

  12. #12
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    today i ate the 12 egg whites with one yolk that was alot, then a cup of oatmeal ,damn thats alot of oatmeal everything else is ok but the oatmeal is alot im trippin this is gonna get me leaner ,but I have seeen great result (pictures ) of guys that worked with you DIRKMONEYSHOT and they looked awesome that is why I came to you for help .

    thanks

  13. #13
    dungeon keeper insaned's Avatar
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    Dirk, thks for the reply!

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