T Nation

Biting the Bullet. Gotta 'Diet' Now


#1

Age: 34
Height: 5'11
Weight: 193lbs
Lean Weight: 162.12lbs
BF% - 16%

Training history:

I started when I was 18 @ 123lbs. since then have been up to 183 and LEAN (in my pic). I've been off training for a year.. personal issues, substance abuse etc... and no real weight training until now. I'm sort of unsure where to go with diet.

I've been eating a LOT of carbs, and JUNK food... Annihilating bags of chips... GALLONS of ice-cream.. etc... I'm a mess... lol Apparently quitting chemical drugs also slows down the metabolism.. haha!

I know I've lost muscle, and put on fat... and i guess I wouldn't mind getting back into my avatar shape again. Slowly but surely... with time.

So...

Here's where I'm at:

TDEE: 3000

I figure I should eat ~2500 to cut... or 3500 to gain... but I'm unsure as to what to do. I DO enjoy heavy lifting, and am deathly afraid to lose the muscle I do have.

Any ideas as to whether to bulk/cut or otherwise?

I've added a pic... mind the red skivies, and messy house... :stuck_out_tongue:

Let'r rip!


#2

Pic # 2


#3

Just for shits... this is my diet (to critique) for both ranges:

2500 Calories:

Meal 1:

1 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries

Meal 2:

6 Large Whole Egg(s)
1 cup, Spinach (cooked)
1 tbsp, Udo's Choice

Meal 3:

5 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)

Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)

Meal 5:

1 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
2 tbsp, Gatorade

Meal 6:

5 oz, Chicken Breast (no skin)
0.5 cup, Broccoli (raw)
0.5 cup, Brown Rice (cooked)

Totals:

2500.00 250.00 150.00 100.00

Calories Protein Carbs Fat


#4

More or less the same deal... but with more food...

3500 Calories:

Meal 1:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries

Meal 2:

6 Large Whole Egg(s)
.5 cup, Spinach (cooked)
1 tbsp, Udo's Choice
1 oz, Almonds (dry Roasted)

Meal 3:

7 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)

Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)
1 oz, Almonds (dry roasted)

Meal 5:

2 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
3 tbsp, Gatorade

Meal 6:

250 gram, Sirloin Steak
0.5 cup, Broccoli (raw)
1 cup, Brown Rice (cooked)

Totals:

3550.00 350.00 200.00 150.00

Calories Protein Carbs Fat


#5

Personally I'd keep adding size, otherwise you'll just look like a skinny dude with abs like you do in your avatar.


#6

Thanks LM... I think I'm more or less gunna just go with the 'building' mentality... 3500cals to start... and see where we go. If I keep my food clean, the rest should take care of itself... Lower the junk... up the good stuff... we'll see what's up... :slight_smile:


#7

If you haven't trained in a year, why not get back into it eating maintenance or a little above. Your body is going to be a lot more responsive to training after a long layoff if you are feeding it adequately. I can understand the sentiment that you are unhappy with your bodyfat and want to do something about it, but jumping into a fat loss diet when you haven't lifted seriously in a year is a sure fire recipe for ending up smaller than you were before.


#8

Yea eh? Thanks Stronghold... I appreciate that man...


#9

I wouldn't "cut" quite yet. Just eat tons of whole healthy food, chicken breasts, tuna, tilapia, almonds, walnuts, and oats just to name a few. You need to have a good base of muscle before you start worrying about leaning out. Get caught up in cooking and be healthy instead of that substance abuse bullshit, eh? :slight_smile: basically everything people have been saying previous to my post is great advice, too.


#10

If you are afraid of losing muscle then you shouldn't be thinking of cutting. At 16 you are still lean enough to add a few more lbs.

.....O yea and 193 at 16% Bf is actually 162 lbm


#11

Can I ask what is your waist measurement?


#12

Yea. you're right... I'll change that up there.. thanks... Ummm Hmmm... lemme check...

I wear a 31/32 pants... but the actual circumference (belly button around) is 36"s... I'm one of those 'Hold it all in your belly' types... :S

I checked my BF with the 7 point test using calipers...


#13

Hey VibeAlive! Nice to see you here again!


#14

Hey Deb! Awww.. thanks... :smiley:


#15

ok thanks.


#16

Yer welcome? :slightly_smiling:


#17

When I saw your first pics I though that your waist looked really wide so I guessed It to be around the mid 30 mark but in your new avi your waist looks great.


#18

Oh yea.. yea.. that 'new' AVI is my OLD pic.. the one up there is my NEW pic... :S the old ones up there is where I'm at now.. and the new one is where I want to be.. :slight_smile: Again.. :slight_smile:


#19

Oh yea.. yea.. that 'new' AVI is my OLD pic.. the one up there is my NEW pic... :S the old ones up there is where I'm at now.. and the new one is where I want to be.. :slight_smile: Again.. :slight_smile:


#20

Your new pic you look skinny. Add 20-30 lbs with that leanness.