New member look at my meal plan please

[Skinticket87]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

Thank you for reading my long post and thanks in advance for any input.

 

[s.gentz]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

Thank you for reading my long post and thanks in advance for any input.

For recomp i would run my macros like this for 2500 cals.
300g protien
200g carbs
55-60g fats

You could even go
250g P
250g C
55-60g fats

Play with it a bit and see what you like best. There is no one size fits all. I would suggest eating 4-5 smaller meals to spread protien intake out a bit. I typically eat 6 meals(1 or 2 is a shake) but i think 4 min.

 

[Npcclassicphysique champ]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

Thank you for reading my long post and thanks in advance for any input.

@Skinticket87 welcome to the EVO family happy you are sharing and trying to change your life.

Many guys here have had substance abuse issues, including me, but we are back years sober and changing our life.

100lbs lost thats impressive, we have another member @ElDurko , he lost over 100lbs and is working he way into fasting and more fat loss, you can check this log here:
https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

For you @Skinticket87 , looking at your diet 1 off wont help you and we cant give you much info. Just checking seems you have a VERY high amount of carbs. But thats all 1 time look.
What we need from you is for you to share your TRT log with the EVO family
how?
start a NEW thread with your LOG journal, post diet training history and sleep and we can guide you into more fat loss and cycle support

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
We have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My TRT Fat loss Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

 

[stevesmi]

diet isn't bad overall. the ONLY glaring thing i would change is the olive oil spray. these oil sprays are horrible for you for many reasons. don't get fooled just cause it says 0 calories that it is okay, pesticide is 0 calories too
i recommend never using them due to the additives and propellants. the FDA even says they are toxic for you

 

[ElDurko]

@Skinticket87 welcome to the EVO family happy you are sharing and trying to change your life.

Many guys here have had substance abuse issues, including me, but we are back years sober and changing our life.

100lbs lost thats impressive, we have another member @ElDurko , he lost over 100lbs and is working he way into fasting and more fat loss, you can check this log here:
https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

For you @Skinticket87 , looking at your diet 1 off wont help you and we cant give you much info. Just checking seems you have a VERY high amount of carbs. But thats all 1 time look.
What we need from you is for you to share your TRT log with the EVO family
how?
start a NEW thread with your LOG journal, post diet training history and sleep and we can guide you into more fat loss and cycle support

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
We have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My TRT Fat loss Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/domestic-supply-bulking-log-25homes-max.97609/
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/
https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
https://www.evolutionary.org/forums/threads/pigsy-new-sponsor-ugl-contest-prep-log.96779/
https://www.evolutionary.org/forums/threads/my-2023-2024-log.95956/
https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/

P.P.S. download our eBooks and learn more:
https://irongorillas.com

Welcome to the group bro, they have been welcoming and super informative since I joined. Congrats on the sobriety. I beat a heroin addiction 8 years ago. It’s been a long journey getting my life back in order but it’s a marathon, not a sprint and you can certainly find lots of help and encouragement here.

 

[AE1079]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

Thank you for reading my long post and thanks in advance for any input.

Hey mate welcome

As you said your goal is to maintain and recomp with some lean muscle.

It’s possible but needs ultra fine tuning, I have clients on here who have been able to successfully recomp in their first weeks alone with carb cycling.

I wouldn’t recommend eating maintenance of whatever during the weekend as it can throw off gut biome, if your body is used to certain foods during the week and then hit with whatever you want under a maintenance caloric intake makes things unpredictable.

Congrats on being sober and the huge loss of weight so far, that’s a huge accomplishment. You can take those adverse times and incorporate into this new goal which you can achieve.

You will need things to be fine tuned and curated as this goal needs a fine balance. You need to ensure firstly gut health is optimal, finding your caloric set point, and cycling your carbs to get a recomp affect and increase in metabolism and maintained muscle mass.

Good luck

 

[Mobster]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

Thank you for reading my long post and thanks in advance for any input.

At 22 doc prescribed right?

 

[Npcclassicphysique champ]

Welcome to the group bro, they have been welcoming and super informative since I joined. Congrats on the sobriety. I beat a heroin addiction 8 years ago. It’s been a long journey getting my life back in order but it’s a marathon, not a sprint and you can certainly find lots of help and encouragement here.

@ElDurko happy to see you sharing, and proud to see you changing your life, EVO family supports and loves you in this, we are going forward bro

 

[zedhed]

good to hear that you are doing much better
this is going to be a tremendous need to learn from

 

[caligirl85]

alcoholism is very bad
my ex was an alcoholic he'd come home after a bad day and beat me while drunk

 

[Shrine]

please make sure you turn this one into a log
and read the other logs on here some great advice and tips

 

[Zyglamail]

we are here to serve you
we would love to help you acquire all the goals and be happy

 

[StevenDarwinMD]

LOG APPROVED - PLEASE POST A LOG

 

[Arabian]

log log log log
this is the best way to stay discipline

 

[BookerTNY]

very motivational story
I'm glad that you stayed sober for so long keep it up

 

[sambee38]

let's get you into the best shape of your life
you've already lost 100 lbs that's awesome sounds like you're really kicking ass now

 

[Austin316]

got to make sure you keep your spine Health on point
don't overdo it when it comes to your training

 

[Quadsweep]

looking forward for you to get your log going
this is going to be a good one

 

[BodyMonster34]

bro let's see some pictures
post that up when you get your log going

 

[JasonPriest]

this is going to be a very motivational log
we love to see people turn their lives around