need to lose some body fat..

[biceps72]

i am 58 years old, taking 7.5 g androgel/day. I do 40-60 min of vigorous cardio 4-5 days and lift hard 4-5 days/week.

I have never really had to watch my diet much because of my cardio but the past 2 years I have added 20 lbs of unwanted body fat.

give me some ideas of how to lose this fat (i know= eat less)

suggestions for breakfast??
lunch??
dinner??

if you got suggestions for a full week-- i will take them!!

damn i hate this diet deal but have to do it.

any help would be most appreciated.

thanking all in advance!!!

 

[jasthace]

The increased BF % is probably due to the imbalance of your hormones before you started using the androlgel.

You need to workout your Lean body mass {LBM},then you can workout how many calories you require to maintain that with consideration to energy expenditure.
After you have that info you can subtract 500 calories a day from your requirement in order to loss weight.
You need to decide what foods you prefer in your diet and at what % protein,fats ,carbs.

or

For immediate results drop all carbs for two days,then have a day with a couple of carbs meals ,before resuming the same pattern.
Stick to good oils and protein with veges such as broccolii,spinage,cabbage{raw}.....
After your workouts eat a carb/protein meal with no fat,this is your bodybuilding meal,do this even on "No carbs days"

Remember protein and good fats are the key {read the good fats thread,the bottom posts are better}
It's about insulin control.

All my nutritional links are stuck on my old PC ,so hopefully someone wth peg a few up for you.

 

[RxFreak]

For immediate results drop all carbs for two days,then have a day with a couple of carbs meals ,before resuming the same pattern.
Stick to good oils and protein with veges such as broccolii,spinage,cabbage{raw}.....
After your workouts eat a carb/protein meal with no fat,this is your bodybuilding meal,do this even on "No carbs days"

What would be the ratio on no carbs day in your opinion? Also, a postworkout shake on a no carb day would be like what in terms of grams of carbs to proteins?

And last but not least, would it be more beneficial to have also a calorie cycling going on with the carb cycling?

 

[jasthace]

What would be the ratio on no carbs day in your opinion?

What I do on no carb days is prepare my 250 g of protein and add tablespoons of olive oil{@120cal per tbsn} plus herbs n spices.I also use coconut cream straight out of the can{has a small amount of carbs}
I eat between 1500-2000 calories a day
That also includes 4-6 whole eggs for breakfast and before bed snack cooked in olive oil.

Also, a postworkout shake on a no carb day would be like what in terms of grams of carbs to proteins?

At least 30g protein plus 50-80g carbs for me.

And last but not least, would it be more beneficial to have also a calorie cycling going on with the carb cycling?

I have tried it but perfer to keep it simple and just stick to the strict no carbs x 2 days one day carbs,I found it was too easy to wonder off of the programme with the calorie cycling.
I found the same with the no carb/low carb/high carb.

I also cheat with the aid of clenbuterol.

What programme do you have for calorie cycling?

 

[RxFreak]

What programme do you have for calorie cycling?

Well it's pretty basic, I do 3 days at 2300 calories and 1 day at 3300. My main problem on 3300 is to have good carbs and more often than not, it finishes as a cheat day which is just lame. If someone was to ask me what is my biggest training problem right now, I would say my diet.