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JmoFinD
06-10-2008, 06:54 AM
5'7
200lbs
~16% b/f
endo bodytype

Looking to recomp

Here's the plan
(pro/carb/fat-ttl cals)

7:15am - Dose Anabolic Pump 15 minutes prior on W/O days

1 whole wheat bagel
4 whole large eggs
3 oz ham
(48/56/39-776)

9:45am

2 scoops of protein
44 whole almonds or roughly 2 handfulls
(63/13/30-562)

12:15pm

8 oz of chicken
1 cup of mixed veggies
.25 cup of blue cheese
(45/6/19-376) <-----Need to increase somehow


4:30pm PreWO - Dose Anabolic Pump 15 minutes prior on W/O days

2 Scoops of CarbSlam ( possibly replace 1 scoop with a banana )
1 Scoop of protein
(26/62/1-357)

Workout 6pm-7pm

7:15pm - Dose Anabolic Pump 15 minutes prior to meal

1.5 cups of brown rice
8 oz of chicken
(44/67/12-563)

9:30pm

2 scoops of natty PB
1 cup of CC
(34/11/24-399)


The macro breakdown is:

grams cals %total
Total: 3034
Fat: 125 1128 38%
Sat: 34 305 10%
Poly: 20 180 6%
Mono: 59 527 18%
Carbs: 212 770 26%
Fiber: 20 0 0%
Protein: 261 1043 35%

So i'll be getting ~1.25g/lb of BW for protein and keeping most of my carbs around breakfast and my W/O's

This is my first non-keto diet that i'll actually not just eat what I want so any help/suggestions are much appreciated.

Measly reps for actual help


Cheers!

xVERITAS
06-10-2008, 07:16 AM
that seems like a lot of calories for cutting. thats more than I would eat for a bulk. try to get more protein, less fat, and less total calories.

PrimetimeNoob
06-10-2008, 07:19 AM
looks pretty solid to me. if that amount of calories works as a cut for you go ahead and use it.

Aquafina27
06-10-2008, 07:31 AM
if you're planning to cut, i would lower the carbs and raise the protein. the only time you really need carbs is in the morning and PWO.

JmoFinD
06-10-2008, 07:36 AM
that seems like a lot of calories for cutting. thats more than I would eat for a bulk. try to get more protein, less fat, and less total calories.



looks pretty solid to me. if that amount of calories works as a cut for you go ahead and use it.



if you're planning to cut, i would lower the carbs and raise the protein. the only time you really need carbs is in the morning and PWO.

PWO as in Pre or Post?


Thanks guys for the advice guys, I got may calories from this as a rough estimate: BW * 15 since its a recomp ( 200 * 14 = 2800 )


Im going ~200calories over my maint. calories to do a lean bulk/recomp

sokrispy
06-10-2008, 07:37 AM
your macros are fine, diet looks very solid, should be a sick recomp with AP :)

Aquafina27
06-10-2008, 07:52 AM
PWO as in Pre or Post?


Thanks guys for the advice guys, I got may calories from this as a rough estimate: BW * 15 since its a recomp ( 200 * 14 = 2800 )


Im going ~200calories over my maint. calories to do a lean bulk/recomp

post

JmoFinD
06-11-2008, 10:47 AM
Any other thoughts on my plan?

Some are saying to much fat but any suggestions on foods to replace the fat and the timing?

Thanks

ckshowtime
06-11-2008, 11:48 AM
My question is this...is it uncomfortable for you to eat that much food in a day? I am also 5'7" and I currently weigh 185, the scale in the gym here at work says that I have 24% BF.

I started eating "better" this week http://forum.bodybuilding.com/showthread.php?t=108298531 and I am having problems eating all the meals. If I was to be trying for 3000+ calories I think I might explode.

JmoFinD
06-11-2008, 12:23 PM
No issues at all, I spread my meals out and eat every 2.5-4 hours

3000 calories @ 185lbs would be eating ~16*BW or a bulk

3000 calories @ 200lbs would be eating ~15*BW or a clean bulk/recomp


Im not hungry all the time like when I cut, which I really hate doing but im an endo so im CONSTANTLY cutting :(

ckshowtime
06-11-2008, 01:40 PM
Well I don't know what an endo is but I am guessing that as I get used to eating every 3 hours again I will probably have to up my calories.

By the way I love the quote in your sig from "Mama's Boy".

JmoFinD
06-11-2008, 02:09 PM
ya bro, i just started to reintroduce carbs into my daily diet and its somewhat difficult right now but a week or so in i'll be find again.


I love that movie lolz