Nutrition

[mamtoraneeraj]

Hello Dylan need help with diet .

Goal is loose fat and gain lean muscle.

Training 6 times per week (intense) (1 hour weight training and 10 to 15 mins cardio )

Current weight 175 with 17%bf
Meal 1

5 egg whites , 1 cup oatmeal , 1 scoop whey + 2tbs flax seed

Meal 2

6 oz chicken 12oz green veggies

Meal 3

6 oz chicken 1 or 1/2 cup carrots

Meal 4

2 scoop whey and banana ( will be replacing(whey) with 6 oz fish)

After training 2 scoop whey

Meal 5 (post workout meal )

4 egg whites 1 whole egg, oat meal

Supplements

Lcartinine everyday
Creatine on and off
Bcca (morning , before and after workout)

Doing this from 1 year and have lost 40 pounds and it's stuck now.
Can't eat red meat.

Really really appreciated guys.

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[gian]

Well first of all, you’ve done a great job so far! If you’ve lost 40lbs, your diet was definitely on point... if you’re stuck, you probably just need to tweak it a bit.

Calculate your TDEE based on your new weight and adjust your diet so you eat at a caloric deficit. Rick’s post on dieting could be useful...

You could also use sarms to help you... let me know if you need any help with a cutting stack

 

[RickRock]

Check out my diet and nutrition thread brother https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

 

[DylanGemelli]

check out ricks diet thread and you can take a look at my diet on the first page of my thread here... https://www.isarms.com/forums/stero...-cycle-time!-new-log-dylan-gemelli-11728.html

your diet looks pretty strong but you have to take a look at your training, specifically your cardio as well.. you made no mention of your training regiment nor did you make mention of your intake in terms of how it matches to your maintenance

 

[potterfitness]

Looks solid and well thought out but yes we could use some more detail to really help you

 

[buen]

a couple points to fine tune....5 scoops of whey is at least 125 grams of protein...which is more than 50% of your total protein intake...this is way to much..you need to switch it out for real food protein (which you seem to be already planning}

10-15 min of cardio does almost nothing for fat burning...you need to elevate your heart rate to 70% of max..and keep it there for a MIN of 45min

good luck on your continued transformation bro

 

[mamtoraneeraj]

Thank you guys .
I will definitely will switch my 5 scoops of whey to 3.

I'm following Dylan for a long time , so I know the sarms for cutting and all.

But how many carbs and fat you guys suggest at this weight ??

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[mamtoraneeraj]

And " Merry Christmas "

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[DylanGemelli]

i like to see it at 50-55% protein, 30% carbs and 10-15% fats for your macro count

 

[mamtoraneeraj]

Dylan can I change my meal 4 with 6oz of prawns??
It's high in cholesterol

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[DylanGemelli]

thats up to you man.... would i do that, no, i wouldnt...

 

[mamtoraneeraj]

Alright bro will switch with egg whites .
Appreciate yoiur help .

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