Workout plan and diet, tips/advice welcome

[Trapmonster]

I think you can get away with one shake in the morning, to keep you fueled through the day, keep nuts and/or cheese for snacking through the day and consume carbs before your workouts to get the maximum energy while keeping consumption low. Keep proteins high in ur meals, and gradually drop calories to where you feel comfortable lifting heavy but are still in a deficit. Have you ever looked into keto diet?

 

[Murphthedon]

That's exactly the kind of response I was hoping for. Yes I ran Keto for almost 12 weeks then 3 weeks before current cycle I switched, from what I found in my research Keto isn't great on AAS. I will say the foods were much more satisfying then chicken/fish and rice lol.

So correct if I'm wrong, but you're suggestion raising fat to the 80-90g range keeping protein in that 310g range and drop carbs to only in morning and pre workout? If that's the case I could keep my same shake and just have the rice only preworkout with chicken.

Then instead of 1/2 cup rice with other 2 chicken meals I can add some avacado/nuts/cheese?

 

[IwantToGetBig.Frank]

You could have saved us both time by trimming the sarcasm lol would have been much smaller reply.

Anyway I understand fats are important as are calories in vs calories out.

So where would you recommend I cut calories to add in those fats? I feel that protein is probably already a bit low and carbs currently at 130g going to 100g next Monday, so I don't think I can handle going lower on those.

I'd be open to possible cutting 1/2 cup rice in that first chicken meal and adding in an advocado?

Thoughts bud?

We have a winner here...After 1 day you've overstayed your welcome...you asked for advice but when given, acted like a insecure bitch and told others that their advice was garbage.

I'm not sure what your objective is but getting advice from most of these folks now will most likely not happen going forward.

Use this website from now on...http://www.URaCUkker.com (www.URaCUkker.com).

Frank

 

[Murphthedon]

We have a winner here...After 1 day you've overstayed your welcome...you asked for advice but when given, acted like a insecure bitch and told others that their advice was garbage.

I'm not sure what your objective is but getting advice from most of these folks now will most likely not happen going forward.

Use this website from now on...http://www.URaCUkker.com (www.URaCUkker.com).

Frank

Clearly you didn't read the comment you decided to post. Do you have helpful tips or criticism? or are you just going through all the threads I'm in and posting something negative, as this the 2-3D post in response to a comment of mine that is out of place.

 

[Murphthedon]

@Docd187123

This was the thread I was referring to, disregard the silly banter

 

[benchyourmom]

I disagree about the volume of what he posted being to much. I don't like the split but that workload wouldn't cause me to overtrain! Maybe if he's going for ultra heavy every set... Everyones different diet wise. Rogers diet would work better for me but I handle higher fats and lower carbs a lot better. If I'm trying to shed bodyfat my protein can be 1g per pound body weight no problem.

Op why you going to ask for peoples opinion then act like you know something when clearly if you did you wouldn't be here asking retarded questions? Then you're going to act like a fuckin troll when people give you their honest opinions. Kick fuckin rocks!!

 

[Murphthedon]

I disagree about the volume of what he posted being to much. I don't like the split but that workload wouldn't cause me to overtrain! Maybe if he's going for ultra heavy every set... Everyones different diet wise. Rogers diet would work better for me but I handle higher fats and lower carbs a lot better. If I'm trying to shed bodyfat my protein can be 1g per pound body weight no problem.

Op why you going to ask for peoples opinion then act like you know something when clearly if you did you wouldn't be here asking retarded questions? Then you're going to act like a fuckin troll when people give you their honest opinions. Kick fuckin rocks!!

Thanks for the reply, no I do not like go super heavy or do 1RM on exercises while on Gear, appreciate the feedback

 

[Docd187123]

The DAA and test booster are worthless. Drop them in favor of adding nolva.

I agree with many points RodgerThat is making. Volume needs are dependent upon the person in question. You cannot just jump into a super high volume program without having built up a base of conditioning for it which is why following the workouts of an advanced athlete or pro is not a good idea.

If you're goal is to simply get shredded then there's no need for a lot of volume. In fact it may hurt more than help. While dieting it's best to keep volume lower but maintain or increase intensity of your lifts. By that I mean don't do a shit load of different lifts for many reps and sets. Reduce the number of lifts to the main ones (primarily compound lifts like squat, bench, press, deads, etc), cut back on the reps and sets, and use a slightly higher percentage of your 1RM.

 

[theprodgicalson]

i would also place all of your carbs Peri-Workout. meaning directly before, during, and directly afterwards. cut carbs from all other meals and place them before or after lifting. this will also give you a roughly 20 hour window of no carbs which will help towards your goals.

ive had success with something very similar in the past when wanting to shred up. except i choose to do carb cycling. but all of my carbs, whether it was a low or high day, were placed imediately prior to, during or after training.

 

[Murphthedon]

i would also place all of your carbs Peri-Workout. meaning directly before, during, and directly afterwards. cut carbs from all other meals and place them before or after lifting. this will also give you a roughly 20 hour window of no carbs which will help towards your goals.

ive had success with something very similar in the past when wanting to shred up. except i choose to do carb cycling. but all of my carbs, whether it was a low or high day, were placed imediately prior to, during or after training.

Few questions on this friend, when you say directly before, do you mean like 2 hours before, or immediately before workout? I'm assuming 2 hours or so before so I have energy to fuel workouts.

I can eaisily replace my early morning carbs (oatmeal) and just add those into my shake after weights, before cardio. But my 2 chicken and 1/2 cup of rice meals I'm not so sure I can stomach cutting out the rice. Really hard for me to get it down without that little bit of Rice.
One of those however is eaten about 2 hours pre workout so what I could try doing is eating that first meal with just the chicken (sucks but I'll do it if it'll make a diff) then eat that preworkout meal with full cup of rice.

My PWO meal will stay way it is

The DAA and test booster are worthless. Drop them in favor of adding nolva.

I agree with many points RodgerThat is making. Volume needs are dependent upon the person in question. You cannot just jump into a super high volume program without having built up a base of conditioning for it which is why following the workouts of an advanced athlete or pro is not a good idea.

If you're goal is to simply get shredded then there's no need for a lot of volume. In fact it may hurt more than help. While dieting it's best to keep volume lower but maintain or increase intensity of your lifts. By that I mean don't do a shit load of different lifts for many reps and sets. Reduce the number of lifts to the main ones (primarily compound lifts like squat, bench, press, deads, etc), cut back on the reps and sets, and use a slightly higher percentage of your 1RM.

So keep rep ranges between 3-12 when pyramiding? Warm up-12-8-6-4 kind of thing? And keep sets between 3-5?


Thanks both you guys, kind of hard to proof read all my comments as I'm at work and typing this on iPhone so bare with me


As for the diet, am I good to keep it 2300 calories with
310p/130c/31 fat (next week will reduce carbs to 100)

Or go up to the suggested 80g fat keeping which will put me
At 2900 calories and
340p/132carbs/82g fat (which again I will reduce the carbs to 100)

Also as far as reefeeds go, is every other weekend to far apart, should I keep or switch to 1 refeed every week or 10 days?

Thanks again

 

[Docd187123]

Few questions on this friend, when you say directly before, do you mean like 2 hours before, or immediately before workout? I'm assuming 2 hours or so before so I have energy to fuel workouts.

I can eaisily replace my early morning carbs (oatmeal) and just add those into my shake after weights, before cardio. But my 2 chicken and 1/2 cup of rice meals I'm not so sure I can stomach cutting out the rice. Really hard for me to get it down without that little bit of Rice.
One of those however is eaten about 2 hours pre workout so what I could try doing is eating that first meal with just the chicken (sucks but I'll do it if it'll make a diff) then eat that preworkout meal with full cup of rice.

My PWO meal will stay way it is



So keep rep ranges between 3-12 when pyramiding? Warm up-12-8-6-4 kind of thing? And keep sets between 3-5?


Thanks both you guys, kind of hard to proof read all my comments as I'm at work and typing this on iPhone so bare with me


As for the diet, am I good to keep it 2300 calories with
310p/130c/31 fat (next week will reduce carbs to 100)

Or go up to the suggested 80g fat keeping which will put me
At 2900 calories and
340p/132carbs/82g fat (which again I will reduce the carbs to 100)

Also as far as reefeeds go, is every other weekend to far apart, should I keep or switch to 1 refeed every week or 10 days?

Thanks again

On the big compound lifts I'd try to stay between 3-8reps give or take. With 8rep sets make sure you're getting roughly 75% of your max and with 3rep sets try for 85-90% of max. This will keep your intensity high. For your other isolation lifts maybe try 8-12reps for 3-4sets. You can do a few sets to failure if you wish.

I don't know your maintenance cals so what does 2300cals do for you? Make you lose, maintain or gain weight?

I'd drop protein a bit and this will allow you more cals for the other macros. If you go keto you'll need carbs below 50g generally. If you don't do keto then you can take more carbs and fats.

I generally recommend starting fats at around 0.35g/lb of body weight, protein 1-1.25g/lb sometimes more, and the rest of your cals from carbs. From there you can adjust each macro to better fine tune it for you.

You'll need more refeeds the leaner you get. Once every other week in the beginning might be fine but as you get much leaner you may find you'll need one every 7-10days.

 

[Murphthedon]

On the big compound lifts I'd try to stay between 3-8reps give or take. With 8rep sets make sure you're getting roughly 75% of your max and with 3rep sets try for 85-90% of max. This will keep your intensity high. For your other isolation lifts maybe try 8-12reps for 3-4sets. You can do a few sets to failure if you wish.

I don't know your maintenance cals so what does 2300cals do for you? Make you lose, maintain or gain weight?

I'd drop protein a bit and this will allow you more cals for the other macros. If you go keto you'll need carbs below 50g generally. If you don't do keto then you can take more carbs and fats.

I generally recommend starting fats at around 0.35g/lb of body weight, protein 1-1.25g/lb sometimes more, and the rest of your cals from carbs. From there you can adjust each macro to better fine tune it for you.

You'll need more refeeds the leaner you get. Once every other week in the beginning might be fine but as you get much leaner you may find you'll need one every 7-10days.

I can maintain at 2800-3000 so 2300 is a solid 500 under maintaince, currently looking leaner while scale is staying on that 244-245 mark.

Absolutly going to follow this advice and give it a run, sounds solid so far.

So unfortunately 305g protein is at that 1.25 mark per pound so would you still suggest additional calories of fat?

Just trying to make it clear for me, hard for me to wrap my head around adding 2-350 calories of fat will help aid as oppose to hinder, but I'm absolutly willing to give it a go if that's what you are suggesting

 

[RodgerThat]

but I'm absolutly willing to give it a go if that's what you are suggesting

Man I suggested it as the very first piece of advice you got and you called me an idiot. Ya I'm glad you didn't stick to your guns and are becoming receptive but how much easier could it have been if you didn't assume I was an idiot. As for your protien you don't need to be at 310g I find .8g off cycle and 1g on cycle per pound of body weight works just fine. If you are concerned above being about 2300 cals burn more calories with a HIIT style workout 3x a week so you can give your body more nutrients and still be in a deficit. 260g protien 130g carbs and 80g fats puts you at 2280 calories a day anyways.

 

[Murphthedon]

So how would this look I did some tweaking and can hit these macros at 2600 calories

310p/100 carbs/80F

I hit this by dropping oatmeal and 1 scoop of whey and adding
2 servings natty PB
2 oz cheese

Also I'll be able to manipulate carbs to all of them 2 hours before and after my weights/cardio if you feel that will make a difference, not sure your thoughts on the timing of carbs

 

[Murphthedon]

Man I suggested it as the very first piece of advice you got and you called me an idiot. Ya I'm glad you didn't stick to your guns and are becoming receptive but how much easier could it have been if you didn't assume I was an idiot. As for your protien you don't need to be at 310g I find .8g off cycle and 1g on cycle per pound of body weight works just fine. If you are concerned above being about 2300 cals burn more calories with a HIIT style workout 3x a week so you can give your body more nutrients and still be in a deficit. 260g protien 130g carbs and 80g fats puts you at 2280 calories a day anyways.

Did not see this before my reply to doc just now.

I like that outline as well, yeah I apologize for the other day, no excuse for that, just didn't add up at the time and was in an off mood perhaps.

Do you think running 310p/100carbs/80 fat would be wasting to much in protein? I could cut an additional 1.5 scoops and add back in the oatmeal to hit your suggested macros if you guys feel those to better split.

 

[Docd187123]

What are your stats?

 

[RodgerThat]

Did not see this before my reply to doc just now.

I like that outline as well, yeah I apologize for the other day, no excuse for that, just didn't add up at the time and was in an off mood perhaps.

Do you think running 310p/100carbs/80 fat would be wasting to much in protein? I could cut an additional 1.5 scoops and add back in the oatmeal to hit your suggested macros if you guys feel those to better split.

If you are looking for the higher deficit then yes cut it back on the protien if you would rather keep the protien in and still want extra deficit then you'll need to add some HIIT into your routine to burn those extra calories. If you can cut on 2600cals id do that, always pick the highest possible amount of calories you can have while still losing weight at a rate that appeases you

 

[RodgerThat]

What are your stats?

26
6'3
245
13-14%

 

[Murphthedon]

If you are looking for the higher deficit then yes cut it back on the protien if you would rather keep the protien in and still want extra deficit then you'll need to add some HIIT into your routine to burn those extra calories. If you can cut on 2600cals id do that, always pick the highest possible amount of calories you can have while still losing weight at a rate that appeases you

Ok bro thanks for the help today
2350 calories
263p/93carbs/77fat

What are your stats?

6'3
245
13-14.5% (willing to take photo)

 

[Murphthedon]

Also keep in mind I'm adding 5 min of cardio every week post work out, I'm on 55 min day right now and burned little over 400 calories(according to treadmill, but who knows) walking at incline around 3.8-4mph