Help Guys

[itlnstln]

I need help setting up a GOOD maintenance diet - one that is not bulking, but not strictly cutting either. When I search around - I always seem to find one or the other.

I am 6'6" and 320lbs.

I am on
500mg/sus
600mg/eq
2iu/ed HGH
100mg/winny
switching to 30mg/DBol next week.

My bodyfat is STUCK at 17%, so I need to change my diet up , to drop about 30 more lbs of fat.

My goal is to be 290 - 10%bf

ANY help would be much appreciated

 

[jdevlin1985]

So you want to lose about 30lbs of fat on a maintenance diet? I presume you are you going to add in cardio to then put you in a deficit?

 

[bigcountry61]

Hey bro I did nt know u were so big. U got me by a lil ( 6'5 304 14-15 bf). I cant comment bout a diet cuz i eat everything.

 

[medi3val]

I'm confused.

You said you want a maintenance diet... which would imply MAINTIANING your current status.

Then you said you want to lose 30lbs!? If this is the case you need a cutting diet.

 

[Jon79]

what would you sugest as a good cutting diet

 

[X Man]

the biggest thing is figuring out carbs..carbs in the morning for break fast and then carbs before and after training only....

i know u got ur ais in check, but did u think about running letro... ive heard that keeps you really dry....

are u running t-3 with ur clen/eac stack? if not i would add that in.... ur doiing ur cardio like crazy... so i say just keep that up and ull be set


remember the change isnt gunna happen over night... get down to 15 % run ur pct and then try for 10% with the next cycle...


i feel bad and empathize with u cause i know ur busting ur ass, and the bodyfat just isnt seeming to budge

whut does ur current diet look like, and lets go from there

 

[ortiz34]

Wow, thirty pounds of fat? No comment

 

[itlnstln]

I know I worded it weird, but I don't want the typical CUTTER diet, just one that will still help me to utilize the AAS.

Last week I started 2x/day cardio (30min first thing in the morning - 30min evening)

If I keep up the cardio - can I just use the regular formulas i.e. - 1-2g protein per lb. of bodywieght, etc.

See the reason I don't want/ need a real CUTTER is cause my goal/plan deadline is next Feb - when I will post up all my results (you have my word on it)

 

[jdevlin1985]

Good rule of thumb to calculate your maintenance is to x bodyweight in pounds by 12, or on the upper end, 15.

I weigh 190lbs right now at 8% b/f. So my maintenance is somewhere around 2500 kcl/day. And if you're in the high b/f range, you just need to work out your lbm first.

 

[itlnstln]

Good rule of thumb to calculate your maintenance is to x bodyweight in pounds by 12, or on the upper end, 15.

I weigh 190lbs right now at 8% b/f. So my maintenance is somewhere around 2500 kcl/day. And if you're in the high b/f range, you just need to work out your lbm first.

So my mainenance weight would be 290, right?

 

[jdevlin1985]

So my mainenance weight would be 290, right?

If 290 is your Lean body mass weight, then just use against the formula above.

 

[jdevlin1985]

To calculate your TDEE (total daily energy expenditure) precisely, which again is the number of calories needed to maintain your bodyweight, you first need to determine your Basil metabolic rate (BMR). Just basically the minimum level of energy required to sustain the body's vital functions in the waking state.

This is something i found;

Men's BMR = 1 x bodyweight (kg) x 24

Example:
You weigh 172lbs (78kilos)
Your BMR = 1x 78 x 24 = 1872

This formula is based on total body weight, not lean body mass, so again, will need to work out your LBM.

Now you have BMR, you can calculate TDEE by multiplying your BMR by the following activity favtor;

Activity factor;
sedentary = BMR x 1.2

lightly active = BMR x 1.375

moderately active = BMR x 1.55

Very active = BMR x 1.725

Extremely active = BMR x 1.9

Example again;

172lb male and a BMR of 1872. Your activity level is moderate, say work out 3-4 times a week. Your activity factor is 1.55

Your TDEE = 1.55 x 1872 = 2901.6

Thats your maintenance.

 

[jdevlin1985]

And I had to type that out so you better appreciate.

 

[Roc86]

Yeah Sly... Id say just keep your food intake normal man, eat clean, etc

The biggest help your giving yourself is the cardio, so just keep doing that.

 

[narshh]

I am 6'6" and 320lbs.

Damn... you are a monster.

 

[itlnstln]

Yeah Sly... Id say just keep your food intake normal man, eat clean, etc

The biggest help your giving yourself is the cardio, so just keep doing that.

Thanks again bro - means the world to me.

 

[cyrex]

Hey bro I did nt know u were so big. U got me by a lil ( 6'5 304 14-15 bf). I cant comment bout a diet cuz i eat everything.

Big boys in the HOUSE!!!

6'4" 305 15% bf

 

[cyrex]

And I had to type that out so you better appreciate.

that is pointless 1xbodyweightx24??
what the hell is the 1 x for?

 

[Jon79]

good luck with it bro!

 

[cyrex]

I need help setting up a GOOD maintenance diet - one that is not bulking, but not strictly cutting either. When I search around - I always seem to find one or the other.

I am 6'6" and 320lbs.

I am on
500mg/sus
600mg/eq
2iu/ed HGH
100mg/winny
switching to 30mg/DBol next week.

My bodyfat is STUCK at 17%, so I need to change my diet up , to drop about 30 more lbs of fat.

My goal is to be 290 - 10%bf

ANY help would be much appreciated

3700 kcal per day

40% protein = 370g
25% carbs = 231g
35% fat = 143g

split it into 7 meals and you should be golden
I know you know the foods to eat
chicken, lean beef, sweet potatos, oatmeal, brown rice, fish, udos choice, green veggies, fish, etc.

if you wanna do some carb cycling and drop it to
40% p
50% f
10% c for 5 days a week you might seen weight loss faster, but when you do that you need to make sure your training coincides with high carb intake.

 

[jdevlin1985]

that is pointless 1xbodyweightx24??
what the hell is the 1 x for?

Its part of the formula, you reinstitutionalizing tit. Its not going to be 2x is it.

 

[cyrex]

Its part of the formula, you reinstitutionalizing tit. Its not going to be 2x is it.

well shit here is my new formula for it...

1 x bodyweight in KG x 24 x 1 x 1 x + 0 * 1^1038 + 2^5 - 32

 

[jdevlin1985]

well shit here is my new formula for it...

1 x bodyweight in KG x 24 x 1 x 1 x + 0 * 1^1038 + 2^5 - 32

Grow up dude.

 

[letsrun4it]

290 10% would be a scary man

 

[itlnstln]

Wow, thirty pounds of fat? No comment

If you had no comment , you wouldn't have posted you FUCK

 

[itlnstln]

290 10% would be a scary man

never want to be percieved that way - but we'll all see what it ooks like when I get down that low.

Again - i will post pictures of the WHOLE transformation

 

[bigmark1515]

never want to be percieved that way - but we'll all see what it ooks like when I get down that low.

Again - i will post pictures of the WHOLE transformation

That cycle looks pretty kick ass, how long will you be running the GH for?

 

[itlnstln]

That cycle looks pretty kick ass, how long will you be running the GH for?

At least 8 months to a year - if I like it - I'lls tay one for a long time

 

[bigmark1515]

At least 8 months to a year - if I like it - I'lls tay one for a long time

What kind are you using? Im going to start next month, will be the first time, really looking forward to it.

 

[Goldprospector]

Pintoca has one Hell of a diet calculator in the diet forum...you'll have to search for it or maybe send him a pm to ask about it...but it does all of the figures for you when you put in the goals...
I like it and use it...but I saved a copy to the hard drive and use it that way.