My Current diet, need advice

[ThatGuy500mg]

Proper nutrient timing is not on my side due to work at the moment!

So I want to lay out my current diet that was made for me by my trainer back in September when I was 210lbs. I’m currently 180lbs. My diet hasn’t been changed or altered since and I don’t do diet breaks and I do eat the exact same meals daily. The only difference is how much hot sauce I put on two of the meals lol. Still trying to cut as much fat as possible for the next four weeks but I feel like I’m stalling. Using test e 500mg, Reta .5mg EOD, started HGH two weeks ago and I’m at 3iu working to use 4iu, SLU PP oral(I think it’s a waste but I have it), Mots-C 300mcg ED, AOD 9604 300mcg ED. Will be adding 5 Amino in a week at 100mg orally ED

1. 1 scoops whey isolate(25g protein) in water, one banana, two rice cakes w/ light smear of almond butter(post workout, I lift first thing in the morning +cardio for time restrictions)

2. 2 slices sourdough bread, 2 egg whites, four whole eggs, half of an avocado

3. 200g plain nonfat Greek yogurt, 1 scoop whey isolate, 1 cup blue berries, 15g walnuts

4. 7oz chicken breast, 175g jasmine rice, 1 cup green beans

5. 7oz sirloin steak, 150g roasted yellow potatoes, 1 cup zucchini and yellow squash sautéed

6. 1 scoop casein protein(24g) in water before bed

 

[ThatGuy500mg]

Note: this is right around 3200 calories, if MyFitnessPal is accurate.

 

[Mac11wildcat]

Some comments:
1. You’re training with zero nutrients in you? Early AM you should be at MINIMUM getting a liter of water, a few grams of electrolytes, 25-50g protein, and some quick carbs in.

Lack of focus on performance is a giant error during dieting

2. Are you asking how to keep fat loss going without altering your diet? If you want to continue fat loss you either need to increase energy expenditure or reduce energy intake. Choose one.

3. SLU is 1000% not useless.

4. Out of your entire day < 100g worth of protein is from meat and you have < 25g protein around training which is less than ideal. You’re eating your largest meals neither post training nor before bed (given you train early AM).

Kind of confused by being given a diet 3 months ago and making no changes. I hope you’re not actively paying for this.

 

[BigDadd7]

Are you stil.losing weight? Is it your intention to still lose weight?

 

[ThatGuy500mg]

Some comments:
1. You’re training with zero nutrients in you? Early AM you should be at MINIMUM getting a liter of water, a few grams of electrolytes, 25-50g protein, and some quick carbs in.

Lack of focus on performance is a giant error during dieting

2. Are you asking how to keep fat loss going without altering your diet? If you want to continue fat loss you either need to increase energy expenditure or reduce energy intake. Choose one.

3. SLU is 1000% not useless.

4. Out of your entire day < 100g worth of protein is from meat and you have < 25g protein around training which is less than ideal. You’re eating your largest meals neither post training nor before bed (given you train early AM).

Kind of confused by being given a diet 3 months ago and making no changes. I hope you’re not actively paying for this.

1. Correct. Doing everything fasted. If I could do morning cardio fasted and then evening workouts I would. But if I did that with my current work schedule, I’d be hitting the gym at 11pm and having to wake up at 6am to get cardio and food in properly which would have me falling asleep probably around 2am when it’s all said and done. And I want to get my cardio in fasted because I’m on gh.
2. I’m not asking to keep fat loss going without a dietary change. I’m more so asking how should I change my diet to keep fat loss going. I’ll be honest I’ve lost a ton of fat with little to no muscle loss which is great. But I’m stalled.
3. I just haven’t noticed anything yet. Maybe it’s the dosage. (250mcg orally).
4. How would you change my post workout meal around? And I did actively pay for three months of services but given I’ve had zero changes to my diet while I’ve lost this much so far has really made me suspicious, which has led me to seek advice elsewhere. This is why I want to learn to do this shit on my own

 

[ThatGuy500mg]

Are you stil.losing weight? Is it your intention to still lose weight?

I’ve stalled out but I’m definitely wanting to get at least 4 more weeks of fat loss in

 

[Mac11wildcat]

1. Correct. Doing everything fasted. If I could do morning cardio fasted and then evening workouts I would. But if I did that with my current work schedule, I’d be hitting the gym at 11pm and having to wake up at 6am to get cardio and food in properly which would have me falling asleep probably around 2am when it’s all said and done. And I want to get my cardio in fasted because I’m on gh.
2. I’m not asking to keep fat loss going without a dietary change. I’m more so asking how should I change my diet to keep fat loss going. I’ll be honest I’ve lost a ton of fat with little to no muscle loss which is great. But I’m stalled.
3. I just haven’t noticed anything yet. Maybe it’s the dosage. (250mcg orally).
4. How would you change my post workout meal around? And I did actively pay for three months of services but given I’ve had zero changes to my diet while I’ve lost this much so far has really made me suspicious, which has led me to seek advice elsewhere. This is why I want to learn to do this shit on my own

Got it.

Changes id make id the goal is continued fat loss.

1. (If at all possible) ditch training first thing AM and change it to cardio instead with training after work when body temp is higher and performance will be better. I get that this may not be doable. That’s OK
2. If 1 isn’t possible then absolutely get nutrients in prior to training. A scoop of whey and any reasonable carb source works fine with a tad bit of fats to keep digestion slowed down a bit
3. 50g+ protein w/ largest meal of your day (calorie wise) post workout
4. Change the egg meal from just eggs to a combination with a whole protein source (at a minimum move this kind of meal to later in the day/away from training given the relative far heaviness/low protein content)
5. Skip the casein and have a real meal OR at a minimum add some whole food there to slow everything down as well as provide some nutrients given you train first thing AM

In general the organization of your food intake is just not great.

General idea should be heavier protein/cals around training and given that you train early, the last meal before bed is actually one of your closest to training. None of it your fault, but this diet screams average bullshit corporate dietician junk.

The continued fat loss should be fueled by removing carbs (first) fats (second and if necessary) from meals furthest from training first and by adding cardio/activity.

I’d have to invest much more time (which I do as a coach) to give anything more than general direction provided above.

 

[ThatGuy500mg]

Got it.

Changes id make id the goal is continued fat loss.

1. (If at all possible) ditch training first thing AM and change it to cardio instead with training after work when body temp is higher and performance will be better. I get that this may not be doable. That’s OK
2. If 1 isn’t possible then absolutely get nutrients in prior to training. A scoop of whey and any reasonable carb source works fine with a tad bit of fats to keep digestion slowed down a bit
3. 50g+ protein w/ largest meal of your day (calorie wise) post workout
4. Change the egg meal from just eggs to a combination with a whole protein source (at a minimum move this kind of meal to later in the day/away from training given the relative far heaviness/low protein content)
5. Skip the casein and have a real meal OR at a minimum add some whole food there to slow everything down as well as provide some nutrients given you train first thing AM

In general the organization of your food intake is just not great.

General idea should be heavier protein/cals around training and given that you train early, the last meal before bed is actually one of your closest to training. None of it your fault, but this diet screams average bullshit corporate dietician junk.

The continued fat loss should be fueled by removing carbs (first) fats (second and if necessary) from meals furthest from training first and by adding cardio/activity.

I’d have to invest much more time (which I do as a coach) to give anything more than general direction provided above.

This was a good diet getting back in the game. But I’ve just felt I’m past it for a few weeks at least. I’ll certainly take all this into play as best I can. The biggest issue really is the timing on things just because of work. When I first got back into the gym I was having trouble getting food in prior to lifting because it was making me nauseous to eat then train 30-60 minutes later first thing in the morning. But now it’s more so everyone is saying I have to do fasted cardio when you’re on gh. Although, sometimes it really is just a time issue with work. I feel much better with evening workouts strength wise. You have any links to your work with people? Wouldn’t mind seeing