Need to get RIPPED. Diet is the problem, what do you think?

[JuiceKing49]

Stats:
Weight: 218lbs
BF %: 13%

Protein/Carbs/fats

Meal 1- 8 Egg whites/slice of cheese 25/0/0

Meal 2- Can of tuna/packet of oatmeal 33/32/1.5

Meal 3- 2 slices of wheat bread/4 chicken strips/slice of cheese 45/30/6

Meal 4- slice of cheese/Turkey burger/Veggies 25/20/6.5

Meal 5- PostW shake/Dextrose 50/40/0

Meal 6- Steak or Chicken/V8 Juice 8 Fl oz 40/11/0

Meal 7- Protein Shake 32/7/0

Complete Breakdown:
Protein: 274grams/1,096cals
Carbs: 131grams/1048cals Carbs X (what #) = calories (I used "8")
Fats: 14grams/140cals

Total: 2,284calories

Now i know i need Flaxseed oil when is the best time to incorporate?
And i know that my cals are low, how much more do i need?

AAS usage:
500mg sust/week
*will be adding in EQ in 1 week at 400mg*

Thanks for the help bros.

JK

 

[Optimus B]

hey bro,

you're taking in less kcal than you think.

1g CHO = 4 kcal (not 8)
1g fat = 9 kcal (not 10)

 

[landser]

Protein 4 cals,
Carbs 4 cals,
Fat 9 cals,

 

[UA_Iron]

Have you looked into a low carb diet? People on this board seem to have some great success with these diets.

Try this:
Cyclical Ketogenic Diet

 

[JP@Ironology]

Have you looked into a low carb diet? People on this board seem to have some great success with these diets.

Try this:
Cyclical Ketogenic Diet

Yes, cyclical Ketogenic Diet! Very effective.

 

[JuiceKing49]

well i did the CKD last year and i had great success but i don't feel like going that root. I want more powerful workouts, energy throughout the day. I think i will up my Carbs a bit and add some flaxseed oil.

Any other suggestions?

JK

 

[JuiceKing49]

bump

 

[MrMakaveli]

Cals are low but you know that.

1. Raise protein (Not sure why it is so low if your cycling? I'd put at AT LEAST 1.5xlbs = 327)
2. Glucorell R is your friend when on AS since your insulin sensitivity decreases.
3. Doing Cardio?
4. Eat fat to lose fat.

While I'm not a huge fan of CKD's, Mr. X's TKD would benifit you I think.

 

[JuiceKing49]

yeah i have been thinking of going the TKD route. How can i tweak this diet, to turn it into a TKD. Its carbs before and after workouts right?

So i could basically raise fat, protein, and eat regular oatmeal before, and dextrose after m work out right?

JK

 

[theoak01]

take a look a bit further down on my thread called "this diet look complete"

very good suggestions and meal outlines in there,its basically carbs early in the day so you can have energy to think and such,and since I train at night I may have a small carb meal afterwards

alot of good bro's helped me put it together

 

[MrMakaveli]

yeah i have been thinking of going the TKD route. How can i tweak this diet, to turn it into a TKD. Its carbs before and after workouts right?

So i could basically raise fat, protein, and eat regular oatmeal before, and dextrose after m work out right?

JK

Give me some time and I'll give you an example of what I think you should do...

 

[Fat_Sumo]

Want to get ripped!
Contact swolecat!

 

[MrMakaveli]

Want to get ripped!
Contact swolecat!

lol In agreement with this man but as I Promised here is what I would do if I wanted to "adapt" the above diet...


Protein/Carbs/fats

Meal 1- 8 Egg whites/slice of cheese 25/0/0 (Raise to AT LEAST 40g Protein and add some fat...preferably from flax or fish oil, 14-24g)

Meal 2- Can of tuna/packet of oatmeal 33/32/1.5 (Change Oatmeal to Fat source, anyone is fine (14-24g fat))

Meal 3- 2 slices of wheat bread/4 chicken strips/slice of cheese 45/30/6 (Protein is good....Drop the bread tough)

Meal 4- 40g Protein, 30g of carbs (Source is up to you but keep fat low)

*WORKOUT*

Meal 5- PostW shake/Dextrose 50/70g Carbs (TAKE ALA WITH THIS MEAL *preferally R-ALA*)

Meal 6- Steak or Chicken (You can have carbs hear but make it a small amount and keep fat low) (P.S. AIM for 40g protein)

Meal 7- Protein Shake 32/7/0 (Fine)


Thats a start of what I would change....

 

[JuiceKing49]

i like it.

Thanks Mr. Mak.

JK

 

[JKurz1]

But to put on mass, I'd keep the carbs intact.......