Help with diet !!!

[ace2112]

So I'm trying to lean up a bit more in preparation for my fist cycle .... so I had been just trying to watch what I ate and eat as clean as I could ...... but in hopes of speeding up the process so I could feel alil better about starting my first cycle I decided to follow the macros site that all my bro been talking about .

So I downloaded an app plunged in my states lbs/ height/ age/ activity level and got my maintenance calories so I opted to go 200 calories less then my maintenance calories .

Now here's the problem been doing this every day for 8 or so day tracking and logging everything I consume other then water and I can't Evan come close to my daily amounts ... I'll will include my stats and and example of today's ratio after last meal of the day any advise would be greatly appreciated bros ....


Weight-207 at night before bed
Height-6.2"
Age-26
Body fat - 14.2%-as of a week ago

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[boybravo]

So you're only able to get in 1600 ish cals?

 

[ace2112]

Ya bro and feeling full all day ....

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[boybravo]

Ya bro and feeling full all day ....

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Are you losing weight? Strength? 1600 cals isn't shit bro, if you don't have enough appetite, then you need to dirty up your diet a bit to get those cals in.....you eating 1600 ish cals a day, your going to hit a brick wall and not give your self much room adjust eventually......

And don't listen too much to the whole "maitnance calories" b.s , everyday is different & you use calories differently.....

Id

 

[suraonyx23]

Are you losing weight? Strength? 1600 cals isn't shit bro, if you don't have enough appetite, then you need to dirty up your diet a bit to get those cals in.....you eating 1600 ish cals a day, your going to hit a brick wall and not give your self much room adjust eventually......

And don't listen too much to the whole "maitnance calories" b.s , everyday is different & you use calories differently.....

Id

Agree with this. And please dont think aas is going to make up for the calories cuz they wont. You need eat more!

 

[ace2112]

Are you losing weight? Strength? 1600 cals isn't shit bro, if you don't have enough appetite, then you need to dirty up your diet a bit to get those cals in.....you eating 1600 ish cals a day, your going to hit a brick wall and not give your self much room adjust eventually......

And don't listen too much to the whole "maitnance calories" b.s , everyday is different & you use calories differently.....

Id

Ya I'm losing some weight nothing drastic slowly getting leaner....was just trying to speed up the process a bit would like to be down to 12% bf brfore starting my cycle but now that I'm starting to realize that my cal intake is actually pretty low I really don't know what I should do .....

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[boybravo]

Ya I'm losing some weight nothing drastic slowly getting leaner....was just trying to speed up the process a bit would like to be down to 12% bf brfore starting my cycle but now that I'm starting to realize that my cal intake is actually pretty low I really don't know what I should do .....

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I'd slowly add in more cals, until you get to a reasonable amount per day....add some cardio...also protein, imo you gotta make that a priority.....also, your fiber intake, don't tell me your realy around zero grams a day???

But like I said, if eating enough is hard, your going to have to add more calorie dense shit like peanut butter or whatever you're into to get the cals in.....


It's hard to eat super clean all day

 

[ace2112]

Havant been tracking fiber only protein /fats /carbs/ calories ...... I'm doing 3 miles days a week for cardio . Currently drinking one protein shack a day but I could hit 2 a day I guess and right now I'm on iso-whey so I could get pure whey may be Evan look for a mass whey powder to add some extra calories and carbs

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[ace2112]

*3 miles 3 days a week *

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[ferrari99]

Of course you should eat clean but at the same time if you're not getting enough and just losing instead of gaining. In my opinion there is no point because you're not going towards your goals brother.

 

[boybravo]

Havant been tracking fiber only protein /fats /carbs/ calories ...... I'm doing 3 miles days a week for cardio . Currently drinking one protein shack a day but I could hit 2 a day I guess and right now I'm on iso-whey so I could get pure whey may be Evan look for a mass whey powder to add some extra calories and carbs

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Stay away from Mass gainers bro....expensive and not necessary....just get the food in....eat some beef instead of chicken, peanut butter, rice, pasta, etc.....

Keep it clean, but if a homemade cheeseburger is going to be the difference between 1600 calories and 2,200, then so be it, you gotta do what you gotta do

 

[ace2112]

Of course you should eat clean but at the same time if you're not getting enough and just losing instead of gaining. In my opinion there is no point because you're not going towards your goals brother.

Agreed, but Im eating every time I get hunger and for the past 2 days I have been making my self add in a snack or to trying up my intake alil but as you can c I'm still not even close to where I should be .....have not noticed and strength or stamina decreases in the gym but on the other hand I have not gain any ether .....

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[ferrari99]

Agreed, but Im eating every time I get hunger and for the past 2 days I have been making my self add in a snack or to trying up my intake alil but as you can c I'm still not even close to where I should be .....have not noticed and strength or stamina decreases in the gym but on the other hand I have not gain any ether .....

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Then again everyones body works differently. You have to find out what works for you and what doesn't.

 

[ace2112]

Guess I'm going to try and make my self eat and extra meal to get up to at lest 2200 for a few days till I get use to that when try to bump it up from there ....

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[ferrari99]

There you go. Just move up and up and see how it goes each time you step up brother.

 

[boybravo]

But like ^^^^ he said, everyone is different.....

If you feel good, not losing performance or strength, burning fat, then idk.....

But I know one thing, you'd eventually hit a plateau on your fat loss and eating 1600 calories a day, by the time you lower it any further...
You'd be depriving your body....any man, especially natural, eating very low cal diets will eventually turn into something negative, trust me....add cals, keep track of your weight, take it slow and listen to your body

 

[ace2112]

Thanks bros I'm going to bump it up and see how it goes .....Boy I completely agree and that is not what I want to happen got a couple ideas going to try tomorrow to get up to 2200 just don't want to fill stuffed or overlay full

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[muskate]

Your metabolism is very suppressed. It's normal when you are getting back into the gym and back into training. Slowly work your way up to the food volume you should be eating.

Fat loss isn't as simple as calories in - calories out. With a proper diet and training program, an increase in calories will lead to an increase in muscle mass and actually a decrease in body fat. Remember that what you eat, is just as important as how much. There is a lot more to take into consideration then just how many calories you ate at the end of the day.

I wrote an article on getting back into the gym after a lay off. Give it a read. Follow the sample meal plan I have outlined. I think it'll help you immensely and be perfect for your exact situation. http://needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/

 

[LevButlerov]

If you are not used to eating that much, it is absolutely normal that you can't get to the figures you have established for yourself. Just give yourself some time, and gradually increase the food intake every other day, and never decrease it. You will see that soon you will be eating a lot more than before. Besides, your stomach is elastic, but still it needs to get used to getting stretched for more food.

 

[wags]

I sometimes envy guys, that can fill so full on so little food! I've always been hungry. If I ate like I would really like to all the time,

hell, I'd be 400+ pounds easy! We all got our problems, but it will all work out if you don't give up!

 

[PTPT]

Mix 1cup of oats with chocolate protein powder in the morning. Carbs early make me eat more through the day.

 

[Jrbdallas]

You have your carbs about 30-40 too high. You need to increase your protein too. Remember essential fats will not put the weight on. Carbs is what will.
Once I get down bellow 75 carbs a day I take in olive oil or a scoop of butter here and there. You want to get most your calories from protein. the rest means nothing when you are cutting.

 

[Granby140]

Even adding peanut butter and coconut oil
To shakes will add up significantcalories

 

[ace2112]

OK Jr I will try that I thought carbs seemed alil high going to try my best to up my protein intake today will update at end of day

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[MikeSnow]

Hes trying to lean up a bit more and you recommend dirty calories ? Lol good advice, but seriously you need to up the cals a little bit at least. Maybe add more cardio or intensity to get the metabolism rolling, a shake with some milk peanut butter or fruit could be a short term solution, but in the long run opt for more whole foods


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[boybravo]

Hes trying to lean up a bit more and you recommend dirty calories ? Lol good advice, but seriously you need to up the cals a little bit at least. Maybe add more cardio or intensity to get the metabolism rolling, a shake with some milk peanut butter or fruit could be a short term solution, but in the long run opt for more whole foods


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He said he doesn't have the appetite to eat more than 1600 calories...
1600 cals as a grown man.....he should absolutely dirty it up a tad to get the extra cals in....nothing but crazy, but peanut butter, ground beef.....sure, why not

 

[Jrbdallas]

He said he doesn't have the appetite to eat more than 1600 calories...
1600 cals as a grown man.....he should absolutely dirty it up a tad to get the extra cals in....nothing but crazy, but peanut butter, ground beef.....sure, why not

No.... not the correct way to do it.

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[boybravo]

No.... not the correct way to do it.

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I'm not saying to go eat fried chicken to get the calories in....but if a man can't eat more than 1600 calories a day, something needs to be done to change that

 

[ace2112]

OK today's update made my self eat as much as I could while avoiding becoming overly feel like I'm going to be sick full..... still trying to eat clean but my carbs are high then I would like .....fats seem high to protein looks better tho and managed to brake 2200 calories ..... felt alil more sluggish then usual tho still had a good work out but felt fat when I looked in the mirror I suppose this is mostly mental that ...here are the states for the day

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[MikeSnow]

Bro your 26 years old and in decent shape (14% bf) and your telling me you cant get 2,000 calories in? Im gonna be honest with you unless you have some eating disorder or stomach issues, you aren't training hard enough. Its fine to go drastic on days here and there but I dont think 1600 calories for your stats given is going to be sustainable and or healthy


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[ace2112]

Bro your 26 years old and in decent shape (14% bf) and your telling me you cant get 2,000 calories in? Im gonna be honest with you unless you have some eating disorder or stomach issues, you aren't training hard enough. Its fine to go drastic on days here and there but I dont think 1600 calories for your stats given is going to be sustainable and or healthy


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I agree, I was unaware of how low my calorie intake was on till I started actually tracking it about a week ago I knew I was trying to eat clean but I did not know I was depriving my body of needed nutrients once I realized that I was I sought out help from my bros on evo.... knowing what I have learn recently I would guess that even when I was eating dirty not trying to cut body fat just eating what ever was convenient I was probably only in taking 2200-2400 calories a day most of witch was carbs ......I have struggled with lake of appetite since returning from my tour over seas running 48 and 72 hour ops made it hard to eat properly and I guess my body never adjusted back .....I'm also wondering if low testosterone can suppress appetite I know it can cause in wanted fat retention ? The reason I ask is I am on trt and still in the process of getting my levels where they should be still floating around 267 total test and 2% free test according the blood work done 3 weeks ago

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[boybravo]

I agree, I was unaware of how low my calorie intake was on till I started actually tracking it about a week ago I knew I was trying to eat clean but I did not know I was depriving my body of needed nutrients once I realized that I was I sought out help from my bros on evo.... knowing what I have learn recently I would guess that even when I was eating dirty not trying to cut body fat just eating what ever was convenient I was probably only in taking 2200-2400 calories a day most of witch was carbs ......I have struggled with lake of appetite since returning from my tour over seas running 48 and 72 hour ops made it hard to eat properly and I guess my body never adjusted back .....I'm also wondering if low testosterone can suppress appetite I know it can cause in wanted fat retention ? The reason I ask is I am on trt and still in the process of getting my levels where they should be still floating around 267 total test and 2% free test according the blood work done 3 weeks ago

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What's your TRT dose?

 

[MikeSnow]

Your on trt and your they want your total test around 270? Did I read that right? 2400 is sustainable man for a solid cut given your stats, 1600 is too extreme


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[ace2112]

Doc juts upped it after last blood test to 375mg test cyp. Every 2weeks ....but I pin at home and following advice received from my amazing evo bro I I split that dose and been weekly .....what the doc don't know won't hurt me lol

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[ace2112]

Your on trt and your they want your total test around 270? Did I read that right? 2400 is sustainable man for a solid cut given your stats, 1600 is too extreme


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Negative , I may not have wrought that clearly test level is a 270 doc says tho by "medical guide lines" I am now with in "normal" levels witch according to him is between 250-550 he wants me to be at the high end 500+ and wants my free level at at least 4% witch is why he up my dosage from 250mg every 2 weeks to 375mg every 2 weeks

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[boybravo]

Doc juts upped it after last blood test to 375mg test cyp. Every 2weeks ....but I pin at home and following advice received from my amazing evo bro I I split that dose and been weekly .....what the doc don't know won't hurt me lol

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Pinning every week definitely.....alot of these doctors seem clueless when it comes to TRT....

My previous Dr, I'd complain about my non existent sex drive & told him I had a feeling my Test was low.....his only advice to me was "try more 4play"......he refused to put a order in for a blood test for me....so after going & getting one done myself and bringing him my results he told me "well low testosterone isn't a problem for a young guy, it's only a issue when your older" huhh??? Wtf?

After arguing with him, he prescribed me 100 mg twice a month.....he told me my test level didn't need to be any higher than 400.....not to seperate the doses weekly because I could have a stroke if I did....
I needed to be on that TRT dose for 9 months before getting blood work to allow it to get into my system.......then he wanted me to change my injections to ONCE A MONTH! I knew this guy all my life and the scary part was, he actually believed all of that bullshit to be true.....

In the process right now of trying to find a Dr that actually knows a thing or two about testosterone....

 

[ace2112]

Pinning every week definitely.....alot of these doctors seem clueless when it comes to TRT....

My previous Dr, I'd complain about my non existent sex drive & told him I had a feeling my Test was low.....his only advice to me was "try more 4play"......he refused to put a order in for a blood test for me....so after going & getting one done myself and bringing him my results he told me "well low testosterone isn't a problem for a young guy, it's only a issue when your older" huhh??? Wtf?

After arguing with him, he prescribed me 100 mg twice a month.....he told me my test level didn't need to be any higher than 400.....not to seperate the doses weekly because I could have a stroke if I did....
I needed to be on that TRT dose for 9 months before getting blood work to allow it to get into my system.......then he wanted me to change my injections to ONCE A MONTH! I knew this guy all my life and the scary part was, he actually believed all of that bullshit to be true.....

In the process right now of trying to find a Dr that actually knows a thing or two about testosterone....

I have seen three docs in 2 years in my experience none of them know much if anything about trt ....... I finally convinced my doc the refer me to an endo I'm hoping hr knows more about try since he is a hormone specialist.....


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[NY REBEL]

Pinning every week definitely.....alot of these doctors seem clueless when it comes to TRT....

My previous Dr, I'd complain about my non existent sex drive & told him I had a feeling my Test was low.....his only advice to me was "try more 4play"......he refused to put a order in for a blood test for me....so after going & getting one done myself and bringing him my results he told me "well low testosterone isn't a problem for a young guy, it's only a issue when your older" huhh??? Wtf?

After arguing with him, he prescribed me 100 mg twice a month.....he told me my test level didn't need to be any higher than 400.....not to seperate the doses weekly because I could have a stroke if I did....
I needed to be on that TRT dose for 9 months before getting blood work to allow it to get into my system.......then he wanted me to change my injections to ONCE A MONTH! I knew this guy all my life and the scary part was, he actually believed all of that bullshit to be true.....

In the process right now of trying to find a Dr that actually knows a thing or two about testosterone....

Wow.. And these people also have drivers licenses.. Whew

 

[ace2112]

I hear you bro ......I mean I like my doc I have he's a cool can and is willing to help with any thing he can .... but what I have found and herd from other bros most general practice physicians tend to have limited knowledge of any type of hormone replacement therapy.......

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