Hi guys,
Its been a while since I posted here; can't remember my old account details, but I have always been more of a lurker so don't mind using a new account
I would appreciate any assistance with setting a structure for my diet and making sure it fits my goals/situation.
Once my structure is set, I can start working on my exact diet in more detail.
Background:
Full body composition:
Open PDF
I am doing another one soon, and I think my body fat will be down to +- 15.5% by end of this month.
I had some gyno issues with my last cycle about 3-4 years ago (I fucked up by forgetting an injection). The moment I start picking up too much body fat I feel the bump coming back. I did test my testosterone levels about 3 weeks ago and everything looks very good at the moment.
- S-Test = 26.5
- Free Test = 821.6
- SHGB = 44.2
The reason I mention this is because it translates to how I want to structure my diet.
Goals for this year:
- Body fat: Stay within 12-13.5% range.
- Weight: 85-87kg
- Add size to my upper legs
- Get my bicep flexed and calves the same size - Calves needs to gain 1cm
I know this goes to the classic lose fat, gain muscle and calorie deficit/surplus conundrum, which is where I start to struggle. I want to pick up weight, but I can't let my body fat too high as it messes with my gyno issue that returns.
Diet:
Notes
- I have been struggling to get enough food down since I started training +-8 years ago. Intermittent fasting has really helped with this, so I plan to continue with it. It is also said to increase test levels.
- For 5 out of 7 days I do a 15/9 split - I want to move this to a 16/8 soon.
- For 2 out of 7 days I do a 13.5/10.5 split - Fridays I chill and Wednesdays I do sport and need to eat after my session.
- I hate brocolli so I take a
DIM supplement
every day
- I do prefer a loaded shake over food after training as I can get more calories in this way. I really struggle to eat after training.
- I currently enter everything I eat into Myfatsecret.
TDEE
+- 2950 Calories per day.
Link
I am not sure what my target calories per day should be. Currently I aim for +-2800
Structure
• My current split is 25% carbs, 25% protein and 50% fat. Protein is currently +- 180g per day.
11:00 - Meal 1: +-900 calories - Protein and fats - eggs, 1 serving whey and bacon/avo/cheese/other fats. This should also spike my insulin less and continue my fasting window better.
13:00 - Meal 2: +-800 calories - Protein, fats and carbs - Chicken with a little mayo, provitas, cream/cottage cheese and almonds.
15:00 - Meal 3: +-700 calories - Protein and carbs - steak/mince/rice/pasta/potatoes etc.
17:30 - Gym - I use a pre-workout daily, and when I train legs I have BCAAs while training.
19:30 to 20:00 - Meal 4: Calories varies - Post gym shake - I change the calories in my shake daily depending on how much I ate throughout the day and tailor it to meet my macros properly. I usually add a mix of oats, banana, NPL elite gainer (It has fast and slow release protein, and spikes insulin after workout) and peanut butter.
