Carbs, protein, fats help!

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  1. #1
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    Carbs, protein, fats help!

    On my second week of my first cycle of test cyp. taking 600mg split into 2 days (Sunday/Wednesday) current stats are 25yrs old 6ft 270lbs. Work a pretty active job and before I even workout at night I've burned about 4,000 calories. Just wanted to check what I found online. Says I should eat about 4,500 calories a day. Carbs 433g protein 289 and fats 107g. Currently I'm eating about half of that right now. Just want to double check if anyone thinks those numbers are to high I obviously don't want to gain weight except for muscle and the water weight. Want to lean out so that's my concern if anybody has any thoughts.
    Last edited by Jruss1991; 01-11-2017 at 06:39 AM.

  2. #2
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    This is my current plan which I feel needs to be almost doubled for my goals.


    Current plan
    Breakfast
    5 Eggs
    1 slice Ezekiel bread
    Greek yogurt with flax seeds

    Mid morning snack
    Oikos w/ granola

    Lunch
    Sweet potato
    Broccoli
    Ground turkey

    Afternoon snack
    Protein shake

    Dinner
    Sweet potato
    Broccoli
    Ground turkey

    Before workout
    Whey shake and white bread with peanut butter

    Post workout
    Whey shake
    Broccoli
    Sweet potato
    Ground turkey

    Bedtime
    Cottage cheese

  3. #3
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    Carbs, protein, fats help!

    If you can't afford a coach at least pay one for a one time diet plan to get you started on the right direction. At your weight I'd personally run more test than that but I don't know any of your history.

    Also you need to give us some serving sizes with what you're eating, how the hell are we supposed to know what your portions are .


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  4. #4
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    PS post a pic and your body fat percentage. That's the only way anyone can truly give you proper advice.


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  5. #5
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    4500 cal a day to lean out? probably not.

    Your probably pretty over weight man.. 270lbs for a guy less than a inch taller than me is a lot of weight.
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  6. #6
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    Quote Originally Posted by Skinnyguy180 View Post
    4500 cal a day to lean out? probably not.

    Your probably pretty over weight man.. 270lbs for a guy less than a inch taller than me is a lot of weight.
    i agree @270 and wanting to lean out, you're body fat is probably up there. you could attempt a recomp...maybe. At this point though, you should choose one goal add muscle, or drop bodyfat...dropping bodyfat would be a better option. use your cycle you help spare lbm...or do what most would suggest save the cycle and get your diet and training under control while at a moderate deficit. then add gear when your foundation is cleaned up. you'll end up doing what you want though, so now you have options.

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    Body fat is 36% bmi is 37

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    36% is very dangerous for your health.
    If I were you I would stay off gear until you learn how to eat. I would drop all sugar, grains, protein powders and all processed foods. Get your carbs from what grows in the ground and concentrate on eating beef, chicken, eggs and fish.
    Good luck

  9. #9
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    Drop it
    Get diet in check first and foremost
    Pct immediately
    Cleanse urself and start smart

  10. #10
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    Quote Originally Posted by Jruss1991 View Post
    This is my current plan which I feel needs to be almost doubled for my goals.




    Current plan
    Breakfast
    5 Eggs
    1 slice Ezekiel bread
    Greek yogurt with flax seeds

    Mid morning snack
    Oikos w/ granola

    Lunch
    Sweet potato
    Broccoli
    Ground turkey

    Afternoon snack
    Protein shake

    Dinner
    Sweet potato
    Broccoli
    Ground turkey

    Before workout
    Whey shake and white bread with peanut butter

    Post workout
    Whey shake
    Broccoli
    Sweet potato
    Ground turkey

    Bedtime
    Cottage cheese
    4500 cal is a lot to lean out. Is that what the calculator said to feed current body?

    Post some pics or send to me in a pm and I will help out however I can. What's the workouts look like? What about cardio.

    Your in the right place to get it figured out. Look into cyclical ketogenic diet. That might help you quite a bit as well. Unfortunately there is no cookie cutter diet. What works for 1 might not work for another but if we bounce enough ideas around and some trial and error you can figure it out!

    Let me know if you need anything brother.

  11. #11
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    Quote Originally Posted by 45PRs View Post
    If you can't afford a coach at least pay one for a one time diet plan to get you started on the right direction. At your weight I'd personally run more test than that but I don't know any of your history.

    Also you need to give us some serving sizes with what you're eating, how the hell are we supposed to know what your portions are .
    If u burn 4000 but take in 4500 u are in a surplus. U can lean out but u will have to get your macros rite. For more info dm me and maybe I can help


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  12. #12
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    Quote Originally Posted by Jruss1991 View Post
    Body fat is 36% bmi is 37
    At 36% bf at 270lbs you need to drop about 70 pounds of fat man... That should get you to about 10% bf. I would concentrate on that personally and not worry about putting on muscle.
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  13. #13
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    Ya brother at that body fat you don't want to risk the potential spike in BP. As the others have suggested, save that first round of money to get a diet plan and really take the guesswork out of it. If the diet isn't right the gear won't do as much as it could.

  14. #14
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    Your maintenance is around 4000 calories. *IF* you're as active as you say you are. You can't lie to yourself here. Eat around 3500 calories. Once you stop noticing results after a week drop it another 200. Repeat. Simple. Don't over think it. Macro make-up isn't all that important. 50C/30P/20F% split is fine.

    There's no need to pay someone for a "diet plan". They all tell you to eat the same shit. Chicken, broccoli and sweet potatoes. Don't waste your money. Eat whole foods as 80% of your caloric intake and you will lose weight. Do NOT attempt to diet like a Bodybuilder in pre-comp.

  15. #15
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    Quote Originally Posted by Jruss1991 View Post
    This is my current plan which I feel needs to be almost doubled for my goals.


    Current plan
    Breakfast
    5 Eggs
    1 slice Ezekiel bread
    Greek yogurt with flax seeds

    Mid morning snack
    Oikos w/ granola

    Lunch
    Sweet potato
    Broccoli
    Ground turkey

    Afternoon snack
    Protein shake

    Dinner
    Sweet potato
    Broccoli
    Ground turkey

    Before workout
    Whey shake and white bread with peanut butter

    Post workout
    Whey shake
    Broccoli
    Sweet potato
    Ground turkey

    Bedtime
    Cottage cheese
    Curious why ur eating white bread pre workout and not post

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