anyone have a good diet

[muscledismorph]

i just finished a bulk and since i broke my leg, i gained a big amount of belly fat.

im doing a cut with lean xtreme, glucophase xr, basic cuts, and melting point.

anyone have a good diet that will help me lose weight.

im eating about 4000 calories a day now, 300 protein, 250 carbs, 75 fat. i weight about 250 right now

[JonesersRX7]

Are you blaming the gain in gut fat due to the bulk or the leg?

If you read your post.. what would you say to yourself not knowing how tall you are, approx body fat %, current weight...

Normally asking for a diet doesn't go over well here. I know I won't do it for you and most anyone else won't either. It's up to you to do the time on researching what foods to eat and how to assembly the correct macros.

Post up how you are getting your 4k calories now, with macros, and we will go from there.

[karategirl]

So with pretty much no information other than how much you eat right now, I am not sure what you want from us?

What are your stats?
Are you active at all?
What do you want to achieve?

[muscledismorph]

the fat is from not being able to run cuz the leg

im about 5'8" and 250. 10-15% bf

i want to get down to 8%

i train monday-chest
tuesday-back
wednesday- legs
thursday-cardio
friday- arms
saturday-shoulders
sunday- cardio

heres my meal plan
06AM: Breakfast Meal 1

6-12 egg whites
1 banana
1 bowls oatmeal
protein shake
8 oz skim milk

09AM: Snack Meal 2
1 protein bar w/ 32 g of protein
or shake. or 8 oz of meat.

12PM: Lunch Meal 3
8 oz venison/chicken
4 oz tuna
8 oz wheat pasta
16 oz skim milk

03PM: meal 4 PRE WORKOUT
cytogainer shake
4 oz tuna


06PM: Meal 5 POST WORKOUT
quadzilla shake about 2000 calories,80 g of protein, 150 carbs

0730:Meal 6
8 oz chicken/venison
4 oz tuna
8 oz wheat pasta/brown rice
16 oz skim milk


1000: Meal 7
1 protein bar w/ 32 g of protein
or shake

[Mulletsoldier]

the fat is from not being able to run cuz the leg

im about 5'8" and 250. 10-15% bf

i want to get down to 8%

i train monday-chest
tuesday-back
wednesday- legs
thursday-cardio
friday- arms
saturday-shoulders
sunday- cardio

heres my meal plan
06AM: Breakfast Meal 1

6-12 egg whites
1 banana
1 bowls oatmeal
protein shake
8 oz skim milk

09AM: Snack Meal 2
1 protein bar w/ 32 g of protein
or shake. or 8 oz of meat.

12PM: Lunch Meal 3
8 oz venison/chicken
4 oz tuna
8 oz wheat pasta
16 oz skim milk

03PM: meal 4 PRE WORKOUT
cytogainer shake
4 oz tuna


06PM: Meal 5 POST WORKOUT
quadzilla shake about 2000 calories,80 g of protein, 150 carbs

0730:Meal 6
8 oz chicken/venison
4 oz tuna
8 oz wheat pasta/brown rice
16 oz skim milk


1000: Meal 7
1 protein bar w/ 32 g of protein
or shake

I would ditch the shakes, and especially the bars. Whole food is a much more nutrient rich and stable form of energy for your body. Replace your Pre/Post WO meals with a low GI source of carbs, oats is a wonderful choice. Put 1 cup w/water in the Microwave, nuke it for thirty seconds and add some whey after. I would especially replace your last meal of the day, you will never cut up eating protein bars before bed, you may as well eat a Snickers. Also, I would like to add not running should not affect fat gain, BF% IMO is not wholey, but very dependent on proper diet.

[JonesersRX7]

That quadzilla shake doesn't add up... 80x4 = 320 and 150 x 4 = 600 which puts you at 920 calories. So the extra 1000 calories comes from 100 grams of fat?

Is this your bulking diet or cutting diet?

Cut out that much protein and carbs after the workout. I always keep the protein at 2 scoops (44-50g depending on brand) but durring a bulk I add 1 cup of oats and a cut it's 1/2 cup.

MRP bars and shakes are fine inbetween meals for a bulk but for a cut you want as many whole foods as possible with the exception of a scoop of protein/BCAA before and then a BALANCED pwo shake.