My nutrition plan 4 your input

[Azrail]

here's an outline of my nutritional intake to date 4 y'all to constructively criticize.

5'9", 36 y.o male, currently 204lbs, just over 16% bf

5-7meals/day - even have a pro shake when get up in mid of night 2 go pee - avg. 40-50g pro intake every 2.5hrs (avg. daily pro intake 270g) - 20% fats (mostly essential d/t high seafood intake), balance in complex carbs (simple carbs @ breakfast & post workout)

2600-2250 calories/day now as I'm cycling my carbo intake; typical 40/40/20 pro/carb/fat diet (I've strong endomorph qualities) but always getting my 1.5g pro:1lb lbm intake

And yes, eating clean (fruits, veggies, seafood, egg whites, whole grains & other "good" carbs - grilled, bake, broil, sauteed, lightly fried foods on accasion - essential fats)

Currently losing avg. 1.5lbs/wk (with no cardio yet - I can explain that l8r)

Track my intake stats in a "journal" (excel format)

Supps: whey, creatine, glutamine, ECA & ZMA on workout days

Prior to this month:

Jan/05 weighed 193lbs - ate like a horse, trained hard & heavy (for me) & consistently & got up to 208lbs a few months later in March. Now my target is to reatain as much LBM while shedding down to 9%BF and than I'll see how that looks. Currently looking into more agressive thermogenic supps (ones that work!) - researched DNP - looks trick - however my only source requires a (large) $$$ min. order so DNP's on hold till I source elsewhere

Thanks in advance for your input

 

[Azrail]

hey yo eh ?!?!?

whatever happened to feedback? r my #'s so outta whack as to not even ellicit a response - hum?

bottom line - yer experience would help me get down to 9%BF - & sooner rather than l8r - so come on - let me have it

 

[big roid]

1 gram per lb of protein would be enough. Do you take roids? I would run some test to keep your muscle. Maybe some clen also for better fatloss. You gotta start doing cardio to hit the fat. No way around that if you want good results. What kinda work do you do? Check this calorie calculator out and multiply by 10% then subtract it from total calories. example 3000cal * 10= 300-3000=2700 total calories. Figure them out when you weight every week. You true weight is first thing in the morning w/o shoes on. Either do cardio first in morning on empty stomach or after lifting weights.

http://www.wvda.org/calcs/mcals.htm

 

[Bob Smith]

hey yo eh ?!?!?

whatever happened to feedback? r my #'s so outta whack as to not even ellicit a response - hum?

bottom line - yer experience would help me get down to 9%BF - & sooner rather than l8r - so come on - let me have it

Check out the sticky titled "Bob, lets get this rolling." That has a lot of good dieting info. IMO, just taking a quick look at your numbers, your calorie intake is on the high side for dieting.

 

[Azrail]

I'm keeping pro intake @ 1.5g:1lb LBM to ensure that I'm always in + nitro balance - thought I don't have nitro test strips 2 confirm - I know I'm peeing some pro away but really concerned bout no losing any of may gains

I do weigh myself 1x/week, after getting up in the A.M. after peeing sans clothes

I'm moderately active, weights 4x/week - calculated my TDEE around 3kcals (based on my current LBM) & didn't want to reduce below 2.5kcal (avg.) in order to avoid losing any gains (the xtra pro helps offset my carbo intake of 200g/day avg.). Last year I ran 2 cycles where I cut my cals to around 2kcal/day (that was brutal) - lost good amounts of fat but sadly some lean gains - and the workouts were dissapointing (no surprise)

Not on AAS or even been on - looked into Test/Tren/Clen & looks do-able but my only 2 locals 4 gear are dry & long gone (that's why no DNP, no Clen, nada). So, it's back to re-sourcing but right now it's down to diet and yes, morning fasting cardio

Just worked real hard this past while to pack on some "beef" (aka muscle) (again, no gear - just training & food) so that's why I'm not as aggressive with my cutting now - thx big

And ya - I'll go thru the sticky - thx Bob