How's this look?

[sportsfreak]

Trying to get my ass back in the groove and need to see if this looks about right. Currently sitting at 228 and BF 14-16% ish. Wanting to get the diet in check and cut as much fat as possible along the way. Right now I am only running test at 500mg per week and will stay there for a while, no other enhancing chems but all the typical OTC supps in the mix. Working out 3X's week and trying to add weight to each lift as strength allows. F'n hate cardio but my plan is to start at 30 minutes 4-5X's a week and increase each week by 5 minutes. Anything that looks wrong or see something that should be tweaked, please share your ideas.

Ok, here's the plan.

Week 1-3 - 3000 cals split into 6 equal meals
Protein @ 50G
Carbs @ 50G
Fat @ 11G

Week 4-6 - 2800 cals split into 6 equal meals
Protein @ 50G
Carbs @ 41G
Fat @ 11G

Week 7-9 - 2600 cals split into 6 meals
Protein @50G
Carbs @ 33G
Fat @ 11G

Week 10-12 - 2400 cals split into 6 meals
Protein @ 50G
Carbs @ 25G
Fat @ 11G

Once I get to this point, I want to reevaluate where I am sitting and make adjustment from there. I have thought about running DNP but want to work on getting the carbs in check to see where that gets me first.

 

[krustus]

that is really low fat...imho... and you list 50G etc... i assume that is 50% cals etc?

 

[misterB]

calories seems high ,what is your day like ? desk job, roofer, how physical ?

assume you exercise 3 to 5 times a week but dont work physically at a job so I used 11 x body weight that's 2508 , so starting at 3000 calories is gaining a pound a week

 

[sportsfreak]

that is really low fat...imho... and you list 50G etc... i assume that is 50% cals etc?

This is starting out at a 40/40/20 split and only dropping the carbs as we go. The listed amounts are the amounts in grams that will be eaten each meal.
Last one simular to this had higher fat and didn't get the results I was looking for. Would you suggest upping the fat and lowering the carbs some more?

 

[sportsfreak]

calories seems high ,what is your day like ? desk job, roofer, how physical ?

assume you exercise 3 to 5 times a week but dont work physically at a job so I used 11 x body weight that's 2508 , so starting at 3000 calories is gaining a pound a week

Wouldn't call my job real physical, I'm an industrial trainer for diesel technicians but am always moving and occasionally doing the work. In your opinion, should I drop the starting amount of carbs or protein?

Week 1-3 is 3000k
Week 4-6 is 2800k
Week 7-9 is 2600k
Week 10-12 is 2400k

 

[misterB]

ok so you're on your feet moving plus exercise so lets use 12 x body weight as a reference point = 2700 calories is your maintenance goal, 500 under will be a good deficit try to eat 2200 a day no more and if you can add cardio every day 30 to 45 min this will help if youre not great at keeping to the deficit

 

[tunaman7]

I think 3000 is a good starting point. But I wouldn't put so much emphasis on cals but on your macro. Also remember that the timing of meals is critical. Little things like "no breakfast till you have been up for 2 hours. Reduce carbs and increase protein as you get closer to bedtime. Don't eat within a hour of going to bed. Little things like that make a big diffrence.

 

[krustus]

This is starting out at a 40/40/20 split and only dropping the carbs as we go. The listed amounts are the amounts in grams that will be eaten each meal.
Last one simular to this had higher fat and didn't get the results I was looking for. Would you suggest upping the fat and lowering the carbs some more?

ok i see.. no sounds fine to me 40/40/20...

and did you not loose fat last time?... maybe misterb is right and cals are high? you may have a more physical day than me or a kick ass metabolism though...

 

[sportsfreak]

ok i see.. no sounds fine to me 40/40/20...

and did you not loose fat last time?... maybe misterb is right and cals are high? you may have a more physical day than me or a kick ass metabolism though...

I lost a little along the way but not where I wanted to be at the end. I'd have to look at my info from last diet but I think I was put on around 3800k and slowly lost the lbs. Granted I was on a lot more gear then which may be the difference in the cals.