Need some serious help!

[TxRugby_8]

I'm 10 weeks out from the start of the rugby season and i'm sitting at 265lbs. My goal from our coach is 245lbs. If I don't hit that, there's a good chance I will be coming off the bench till i get fit. Im familiar with macronutrients and diet tips but setting up the whole thing and what to eat and when and getting all the kcal is still foreign to me. I am running a light cycle right now to keep strength up and lbm. I've been told to do 60% of my calories from fat and 40% from protein, so since the fat is relatively high my endurance won't suffer to much. I need to have some energy for endurace workouts, as seen below. Any input would be great.

24 years old
6'1"
265lbs
Mon./Wed./Fri. - weights, sport specific and supersets
Tue./Thurs. - rugby specific intervals
Sat. - long intervals

[Puddles]

If you're looking for fast fat loss and keeping your muscle, I would suggest the CKD diet. There are a few threads here about it. You still get to eat pleanty of protein and the fat is substantial so you don't feel hungry. It's one of the easier diets to follow.

Give a look and see if it seems to be something you can handle for a few weeks.

[Mr.X]

Originally Posted by TxRugby_8

I'm 10 weeks out from the start of the rugby season and i'm sitting at 265lbs. My goal from our coach is 245lbs. If I don't hit that, there's a good chance I will be coming off the bench till i get fit. Im familiar with macronutrients and diet tips but setting up the whole thing and what to eat and when and getting all the kcal is still foreign to me. I am running a light cycle right now to keep strength up and lbm. I've been told to do 60% of my calories from fat and 40% from protein, so since the fat is relatively high my endurance won't suffer to much. I need to have some energy for endurace workouts, as seen below. Any input would be great.

24 years old
6'1"
265lbs
Mon./Wed./Fri. - weights, sport specific and supersets
Tue./Thurs. - rugby specific intervals
Sat. - long intervals

because fat i high your endurance wont suffer? where did you get that idea?


you have 32 options, low carb or isocaloric or High P/mod C

low carb, you're not going to be able to train full force
isocaloric , you'll be able to train somewhat
hp/mc/lp , a bit of both worlds

I suggest an isocaloric

what's your cycle like?

[TxRugby_8]

current cycle:

test cyp - 500mg/week for 10 weeks
dbol - 30mg/ed for 4 weeks
leterozle - 1.5/mg eod for the whole cycle including post
possibly winstrol for the final 4 weeks, but haven't made up my mind.

i've been doing moderate carbs/high protein and doing a carb up day every 4 days and it's been doing ok. eating every 2.5 hours but i might switch up to 2.

What I ate today:

1.5 cups of oatmeal
1 whole egg
9 egg whites
1/4 c of fat free cheese

1.5 cups of brown rice
1 chicken breast (175g)
1/2 scoop protein powder

3 oz of whole wheat pasta
1 can of tuna
1/2 scoop protein powder

1 met-rx packet - pre-training

2 scoops protein powder - post workout
20oz gatorade (just till my malo/dextro comes in)

8 oz extra lean ground beef
1/4 cup brown rice
2 cups broccoli

3 scoops protein powder
1 teaspoon flax oil

according to fit day it came out to: protein-332g (50%), carbs-269 (35%), and fats- 45 (15%).
http://www.fitday.com/WebFit/PublicJ...cott%5FGirling

any changes?

thanks

[Mr.X]

bump the fats, add extra healthy omega fats


change ratios to 50%p/30%f/20%c

[Mr.X]

Also, you're undereating

you had: 2782 calories
but your BMR is: 3180

even if you shave 10% off the BMR, you're still 100+/- calories under, adding some extra healthy fats could do the trick

[TxRugby_8]

not to sound like a newbie, but how would you set up each meal? ie. meal 1- protein and carbs , meal-2 protein and carbs and fat , etc.

thanks

[Mr.X]

what do you mean? you would just adjust your current diet to fit the ratios, which would include cutting down on carbs and increasing healthy fats

i.e. add 1tbsp. UDOs choice

[TxRugby_8]

thanks mr. x

ps- would you add the whinny or do you think it'd be overkill?

cheers

[Mr.X]

post in the anabolics section for steroid discussion please