Critique, meal replacement suggestions!

[Jerhendr2203]

26 yo, 316 lbs, 6'2'', I would like to get down to 15ish% bf, I don’t want to be ripped by any means, but I am on TRT I might as well take advantage of it, so I would like to get to the point where I have some moderate definition.....Tape Measure using body tracker is 36%bf (I have attached some photos for you to determine my BF)

On TRT of life, 200mg/Test C & 50mg/Deca(for joint stiffness), take both 2x week(usually every 4 days)

Im only looking to take advantage of the TRT to assist in weight loss, my diet was complied by an outside source, anyone have any ideas of some meal replacements or other suggestions


Diet is:

300g Pro /300g Carb /77g Fat
MONDAY & THURSDAY
-Meal 1 -- 7 egg whites, 1 whole egg, 1 tablespoon olive oil for cooking, 1 ½ cup oats (measured raw)
-Meal 2 -- 6oz deli turkey, 4 slices of Ezekiel bread or non-enriched ww bread, (Tomato, lettuce, pickles basic sandwich stuff), Mustard, and minimal fat free mayo
-Meal 3 -- 8oz of your choice fresh water fish, 1 cup brown rice, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 6oz chicken, 1 cup brown rice, 1 tablespoon olive oil
-Meal 5 -- 50g whey shake, 1 whole bagel OR , ½ bagel and 1 yellow banana
-Meal 6 -- 6oz London broil, 1 tablespoon olive oil for cooking, 1 cup broccoli

300g Pro /200g Carb /120g Fat
TUESDAY & FRIDAY
-Meal 1 -- 7 egg whites, 2 whole eggs, 1 tablespoon olive oil for cooking, 1 cup oats (measured raw)
-Meal 2 -- 6oz deli turkey, 4 slices of Ezekiel bread or non-enriched ww bread, (Tomato, lettuce, pickles basic sandwich stuff), Mustard, and minimal fat free mayo
-Meal 3 -- 8oz of your choice fresh water fish, 1 whole avocado, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 1 tablespoon olive oil, 1 cup salad, 1 cup brown rice weighed cooked
-Meal 5 -- 50g whey shake, 1 whole bagel OR ½ bagel and 1 yellow banana, 2 tablespoon peanut butter
-Meal 6 -- 6oz London broil, 1 tablespoon olive oil for cooking, 1 cup broccoli

300g Pro /100g Carb /146g Fat
WEDNESDAY, SATURDAY, SUNDAY
-Meal 1 -- 7 egg whites, 2 whole eggs, ½ tablespoon olive oil for cooking, 1 cup oats (measured raw)
-Meal 2 -- 6oz 93/7 lean ground beef (weighed cooked), 1/3 cup cheese
-Meal 3 -- 8oz of fresh water fish, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 6oz chicken breast, 1 tablespoon olive oil, 1 cup salad1 whole avocado
-Meal 5 -- 50g whey shake, 1 whole bagel OR ½ bagel and 1 yellow banana, 2 tablespoon peanut butter
-Meal 6 -- 6oz London broil, ½ tablespoon olive oil for cooking, 1 cup broccoli


Please critique, and be as harsh as you would like......Im looking to make a life change, and looking forward to it!

 

[sofargone561]

pussy... great meal replacement. btw this post is a cluster fuck

 

[juggernaut]

Explain why you're on TRT please?

 

[juggernaut]

And I cant read that menu to save my fucking life. How did you come to those macros?

 

[Jerhendr2203]

I edited it a couple times, my apologies, it appears to be a bit better now!

Im on TRT due to Primary Hypogonadism, was hit in the nuts by a batted baseball when I was 5,6 years old! My original free levels came back at 156, Im at 1443 as of 8 weeks ago!

Again those macros/meal plan were given to me by a nutritionist

 

[sofargone561]

26 yo, 316 lbs, 6'2'', I would like to get down to 15ish% bf, I don???t want to be ripped by any means, but I am on TRT I might as well take advantage of it, so I would like to get to the point where I have some moderate definition.....Tape Measure using body tracker is 36%bf (I have attached some photos for you to determine my BF)

On TRT of life, 200mg/Test C & 50mg/Deca(for joint stiffness), take both 2x week(usually every 4 days)

Im only looking to take advantage of the TRT to assist in weight loss, my diet was complied by an outside source, anyone have any ideas of some meal replacements or other suggestions


Diet is:

300g Pro /300g Carb /77g Fat
MONDAY & THURSDAY
-Meal 1 -- 7 egg whites, 1 whole egg, 1 tablespoon olive oil for cooking, 1 ½ cup oats (measured raw)
-Meal 2 -- 6oz deli turkey, 4 slices of Ezekiel bread or non-enriched ww bread, (Tomato, lettuce, pickles basic sandwich stuff), Mustard, and minimal fat free mayo
-Meal 3 -- 8oz of your choice fresh water fish, 1 cup brown rice, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 6oz chicken, 1 cup brown rice, 1 tablespoon olive oil
-Meal 5 -- 50g whey shake, 1 whole bagel OR , ½ bagel and 1 yellow banana
-Meal 6 -- 6oz London broil, 1 tablespoon olive oil for cooking, 1 cup broccoli

300g Pro /200g Carb /120g Fat
TUESDAY & FRIDAY
-Meal 1 -- 7 egg whites, 2 whole eggs, 1 tablespoon olive oil for cooking, 1 cup oats (measured raw)
-Meal 2 -- 6oz deli turkey, 4 slices of Ezekiel bread or non-enriched ww bread, (Tomato, lettuce, pickles basic sandwich stuff), Mustard, and minimal fat free mayo
-Meal 3 -- 8oz of your choice fresh water fish, 1 whole avocado, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 1 tablespoon olive oil, 1 cup salad, 1 cup brown rice weighed cooked
-Meal 5 -- 50g whey shake, 1 whole bagel OR ½ bagel and 1 yellow banana, 2 tablespoon peanut butter
-Meal 6 -- 6oz London broil, 1 tablespoon olive oil for cooking, 1 cup broccoli

300g Pro /100g Carb /146g Fat
WEDNESDAY, SATURDAY, SUNDAY
-Meal 1 -- 7 egg whites, 2 whole eggs, ½ tablespoon olive oil for cooking, 1 cup oats (measured raw)
-Meal 2 -- 6oz 93/7 lean ground beef (weighed cooked), 1/3 cup cheese
-Meal 3 -- 8oz of fresh water fish, 1 cup salad, 1 tablespoon olive oil for cooking
-Meal 4 -- 6oz chicken breast, 1 tablespoon olive oil, 1 cup salad1 whole avocado
-Meal 5 -- 50g whey shake, 1 whole bagel OR ½ bagel and 1 yellow banana, 2 tablespoon peanut butter
-Meal 6 -- 6oz London broil, ½ tablespoon olive oil for cooking, 1 cup broccoli


Please critique, and be as harsh as you would like......Im looking to make a life change, and looking forward to it!

not here my friend. not unless oyu deserve it. it seems you truely want to make a life change and props for posting pics.

 

[Mooksman]

You don't need anywhere near that much carbs. You should do cardio on an empty stomach every morning. Cut ur calories a lot.

 

[juggernaut]

I agree with Mook on the carbs. It shouldnt be that high, and since you're obese, why did the nutritionist put you at these numbers?

 

[Jerhendr2203]

I do not know honestly. Looking back this is far from the Keto program he suggested up front!

 

[sofargone561]

just to be clear i was not calling you a pussy i said pussy as in eat that for meal replacements. it was a joke sorry i was not more clear =)

 

[Mothergoose]

You don't need anywhere near that much carbs. You should do cardio on an empty stomach every morning. Cut ur calories a lot.

agreed. your bmr is probably around 25-2700 cals so drop 500 below that and hit the cardio in the morning when you body is in fasted state. FYI- takes about 5 hours no food to get to a fasted state.

best of luck bro

 

[Jerhendr2203]

just to be clear i was not calling you a pussy i said pussy as in eat that for meal replacements. it was a joke sorry i was not more clear =)

No worries

 

[sofargone561]

No worries

ok just makn sure.

 

[exphys88]

Was the person that made this a nutritionist or registered dietician? There is a huge difference. A nutritionist usually takes a weekend seminar, then gives out crappy, uneducated, unscientific recommendations. A registered dietician is someone w a masters degree in dietitics and will usually give evidence based advice.
Weight loss is most determined by the number of calories consumed vs calories burned. This has been demonstrated over and over again by reliable science. Even when people go on a keto diet, their calories are decreased.

 

[suprfast]

OP Good luck. I really like seeing people wanting to make changes.

 

[HH25]

Yea big difference between a dietitian and a nutritionist. Cardio every day will help. Great job by the way stick to your guns bro!!! Good Luck!!!!

 

[Dyers Eve]

Looks like about 3000 cals a day which is less than 10 cals per lb of bodyweight. Sounds like a good place to start on your diet. All you can really do from here is accurately track your calories and see how your body responds. If you are losing weight each week on a consistent basis then stay at that level. Once you stall for a week or 2 then you can slowly start lowering calories. The key to dieting is being consistent.

 

[Built]

To the OP - do you happen to know how many calories you were eating before you got set up on this plan?

How do you feel eating this way - full? Hungry?

Your diet plan has you eating six meals a day. Why do you think this is?

 

[juggernaut]

Get ready kids....Professor Built is about to teach.

 

[Jerhendr2203]

To the OP - do you happen to know how many calories you were eating before you got set up on this plan?

How do you feel eating this way - full? Hungry?

Your diet plan has you eating six meals a day. Why do you think this is?

I don't know honestly, before the job change I was on the road 200-250 days a year, so I was almost forced to eat whatever was around as I didn't have access to a kitchen, so I was eating out almost all the time, now that I'm at home all the time, I'm eating less I know, because I've lost 30 or so lbs, without changing any of what little exercise I had.

Just by doing a BMR Calc on my old weight Im guessing I was consuming somewhere between 3000-3300 calories a day as I stayed fairly consistent in weight during that time

 

[HH25]

The plan does not sound bad. I would stick with it for awhile and see the outcome. There is a reason they came up with this meal plan for you.....

 

[suprfast]

Get ready kids....Professor Built is about to teach.

Built is a goddess and one hell of a teacher. Good call Juggs.

 

[aja44]

I always look forward to dieting info from Built

 

[theCaptn']

That's more meals than I would eat, and I would have the carbs a lot lower.

I like the food choices though. Add in as much leafy greens as you can. I'm a big fan of spinach and it's alkaline properties.

Good luck with your goals.

 

[Built]

Get ready kids....Professor Built is about to teach.

Ahhhh Juggie, your mind is always in the gutter. I admire that.

I don't know honestly, before the job change I was on the road 200-250 days a year, so I was almost forced to eat whatever was around as I didn't have access to a kitchen, so I was eating out almost all the time, now that I'm at home all the time, I'm eating less I know, because I've lost 30 or so lbs, without changing any of what little exercise I had.

Just by doing a BMR Calc on my old weight Im guessing I was consuming somewhere between 3000-3300 calories a day as I stayed fairly consistent in weight during that time

That seems reasonable. Kindly answer the rest of my questions?

That's more meals than I would eat, and I would have the carbs a lot lower.

I probably would too, but let's see the rest of Jerhendr's answers before we make any suggestions.

 

[Jerhendr2203]

How do you feel eating this way - full? Hungry?

How do I feel eating with the plan stated above? Im just starting but so far, Im "satisfied" I dont feel that I need more, but Im also not full....

How did I feel eating the way before? Always sick honestly, there wasnt a day that went by that I didnt have a head ache, and my stomach felt like it was in knots on a pretty consistent basis, in fact I had to have my Gall Bladder removed, and the surgeon truly believed it was because of my diet, and it wasnt capable of handling all the greasy food.

Your diet plan has you eating six meals a day. Why do you think this is?

Im guessing its to keep my metabolism running at a higher level

 

[spark]

Jer, IMO, the people in this forum will guide you damn near perfect. Just reading on here everyday I learn a lot, listen to Built bro. She will definitely give you concrete advice. Everyone else, damn good.

 

[Built]

How do I feel eating with the plan stated above? Im just starting but so far, Im "satisfied" I dont feel that I need more, but Im also not full....

Excellent. Are you losing weight on these calories?

Your diet plan has you eating six meals a day. Why do you think this is?

Im guessing its to keep my metabolism running at a higher level

Did your nutritionist tell you this? Regardless, it isn't true. Meal frequency has no bearing on your metabolic rate. You may find you feel fuller if you eat less frequently. Try spreading your meals across three or four meals instead of six tiny meals. You may be pleasantly surprised.

 

[juggernaut]

....and, you'll feel fuller, longer. I do it and it feels much more satisfying.

 

[juggernaut]

Oh and Built, will you be my baby momma?