Best diet for my goals. Currently on testosterone.

loganyy

loganyy

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Y’all I’m having a tough time with my diet.... I’m not sure what my macros should be to lose fat. I believe my maintenance is about 2900.
Some lame calculator spit out these numbers:
74f,204P,292C which is 2650.
Today I’ve ate:
73f,280p,190c, which is 2530.

My sister who is a RD thinks I’m not eating enough carbs. But in my head I’m thinking “but bro science says drop the carbs up the protein for fat loss”..... I know at the end of the day it’s calories in versus calories out and everyone is different, but I’m really trying to figure out what would be the best macros for someone on testosterone like myself, and what would make me look the best as well as feel the best while dieting. I know dieting is super individualized and takes a long time if done properly, but I’d like to hold onto all muscle possible(obviously) and still look good, feel full. I don’t believe in weight loss on the scale, I believe in body fat percentage and looking good. If I end up staying 215 for the next 10 weeks and dropping 5% BF then that’s awesome. If I end up going down to 205 and losing 5% bodyfat then that’s awesome. I have no goal weight in mind because I feel like I’ll throw nutrition out the window and do a “wrestling” diet to get down to it like I used to(basically cut water and carbs and sprint my ass off till I’m at the weight)
So basically, I know how to diet and how to lose weight, but I’d like to get some second opinions/thoughts from some bro’s before I make a serious commitment to a diet. All input appreciated.
I’m currently on 125mg testE a week also.
 
manifesto

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Carb intake is not bro science...

I'd say your eating too many carbs...

I would

- eat 1 gram protein per lb of lean body mass

-keep carbs between 100-150 grams

-fill rest if calories with fat
 
manifesto

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People over estimate the amount of carbs needed to replenish glycogen stores...once your glycogen is full, the rest of carbs spill over into glucose; leading to fat stirage.

Not to mention, a diet higher in fat satiates appetite better
 
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loganyy

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People over estimate the amount of carbs needed to replenish glycogen stores...once your glycogen is full, the rest of carbs spill over into glucose; leading to fat stirage.

Not to mention, a diet higher in fat satiates appetite better
Thanks brother. Good advice. Much appreciated.
 
loganyy

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People over estimate the amount of carbs needed to replenish glycogen stores...once your glycogen is full, the rest of carbs spill over into glucose; leading to fat stirage.

Not to mention, a diet higher in fat satiates appetite better
I’d assume after about 3-4 weeks(or whenever fat loss slows down) start dropping some fat out to avoid a plateau?
 
manifesto

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Yessir...u can drop the fat down to lower your over all calorie consumption
 
manifesto

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Also, I think you may be overestimating your maintenance calories
 
Iwilleattuna

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Start carbohydrate cycling and slowly adding cardio. Eat a lot of animal sources of protein and keep the rest of the diet mainly from natural sources. Anything that comes from nature is best. On Bigger body part days, IE, leg and back day , increase carbs. Pick one day of the week where you eat a cheat meal, but don’t go crazy. You should recomp very well.
 
loganyy

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Also, I think you may be overestimating your maintenance calories

I definitely think this as well. I’m pretty sedentary, but I lift 5x a week. I’ve been doing 10 min sessions of cardio at the end of my workouts(I know it’s not much) and it sucks. Cardio is so much easier the lighter you are. Moving this weight uphill for 10 minutes is difficult.
5 foot 8 215 lbs.
 
loganyy

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Start carbohydrate cycling and slowly adding cardio. Eat a lot of animal sources of protein and keep the rest of the diet mainly from natural sources. Anything that comes from nature is best. On Bigger body part days, IE, leg and back day , increase carbs. Pick one day of the week where you eat a cheat meal, but don’t go crazy. You should recomp very well.
This is good info, do u recommend taking in some extra sodium then? I hear sodium can be good if you drink a lot and sweat a lot. Eating a lot of the natural Whole Foods would lead to a sodium deficiency right?
 
Iwilleattuna

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This is good info, do u recommend taking in some extra sodium then? I hear sodium can be good if you drink a lot and sweat a lot. Eating a lot of the natural Whole Foods would lead to a sodium deficiency right?
Yes , I love Himalayan pink salt. Even sprinkling some in your water to drink pre workout will give you a wicked pump and increased vascularity.

I’m not on aas though, so this changes things. You should be more careful with sodium as gear , especially testosterone which aromatizes, has an electrolyte sparing effect. This possibly could effect your bp negatively but you’ll just have to experiment with it.

Stick to pink salt or Celtic sea salt, though. You notice a different when compared with table salt. Trust me. Most animal sources of protein has a good amount of sodium though
 
Iwilleattuna

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Carbohydrates - I say find what you digest best. The worse you digest a carb, the worse you will look , ime. Yams, potatoes, berries, vegetables, etc, seem best for me. Oats are 50/50, I keep them for carb ups.
 
loganyy

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Carbohydrates - I say find what you digest best. The worse you digest a carb, the worse you will look , ime. Yams, potatoes, berries, vegetables, etc, seem best for me. Oats are 50/50, I keep them for carb ups.
Bro sick advice. Thank you.
 
Resolve10

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People really over complicate this stuff and look for magic.

I’d:

A) Set your protein. 1g per pound as a minimum.

B) Fill the rest of your calories in with fat or carbohydrates depending on preference.

C) Then you just drop fat and/or carbs each time you stall in weight loss.

Now there are caveats as even things that are simple in plan can become difficult in execution.

Determine if you prefer to eat more carbs or fats based on:
1) What allows you to have the best energy through the day (will allow you to keep your NEAT up and not let calorie burn dip as much with diet).
2) What allows you to train the hardest (help maintain training intensity and amount to preserve muscle mass and keep caloric burn higher).
3) What you can sustain easiest.
-Do you like more fat to eat and feel that keeps you happier or do you feel better eating more carbs?
-Which is these will allow you to not deviate from the plan (does one have food options that you tend to have trouble eating in the right quantities, certain foods trigger you to overindulge, etc).

Some people find it’s easier to sustain on lower carbohydrates and some don’t. I prefer to set my protein, eat a minimum for fat, and keep my carbs as high as I can (allows me good food options, keeps my fiber high, and allows me to train hard).

After that it can continue to get more complicated, but doesn’t have to until things get further along. You can definitely lose fat without eliminating carbs, but you can lower them too if thats what you prefer.

I’ll add a final caveat that I am not enhanced so some of this may change in those scenarios, but if anything I’d feel it should just make maintaining your muscle mass easier.
 
loganyy

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People really over complicate this stuff and look for magic.

I’d:

A) Set your protein. 1g per pound as a minimum.

B) Fill the rest of your calories in with fat or carbohydrates depending on preference.

C) Then you just drop fat and/or carbs each time you stall in weight loss.

Now there are caveats as even things that are simple in plan can become difficult in execution.

Determine if you prefer to eat more carbs or fats based on:
1) What allows you to have the best energy through the day (will allow you to keep your NEAT up and not let calorie burn dip as much with diet).
2) What allows you to train the hardest (help maintain training intensity and amount to preserve muscle mass and keep caloric burn higher).
3) What you can sustain easiest.
-Do you like more fat to eat and feel that keeps you happier or do you feel better eating more carbs?
-Which is these will allow you to not deviate from the plan (does one have food options that you tend to have trouble eating in the right quantities, certain foods trigger you to overindulge, etc).

Some people find it’s easier to sustain on lower carbohydrates and some don’t. I prefer to set my protein, eat a minimum for fat, and keep my carbs as high as I can (allows me good food options, keeps my fiber high, and allows me to train hard).

After that it can continue to get more complicated, but doesn’t have to until things get further along. You can definitely lose fat without eliminating carbs, but you can lower them too if thats what you prefer.

I’ll add a final caveat that I am not enhanced so some of this may change in those scenarios, but if anything I’d feel it should just make maintaining your muscle mass easier.
I like your individualistic approach to dieting. I was looking for more of a cookie cutter diet but after reading what u said, that type of diet doesn’t make sense and nor would it work. I have to do some investigating and pay very close attention to how I react to different foods from now on. I’ll be way more conscious from this point forward thanks to you. Awesome advice. I train similar to how you diet, I do what exercises give me the best pump, the best look, and what I can feel the most. I’ll have to start eating this way as well, eating what makes me look the best, feel the best, and grow the most. Thanks bro :)
 
manifesto

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Sometimes people go down to like 1200 to 1k before a show...

This is just what seems to work for me...there are so many variables. I just try not to over think it...I wat more when I want to gain, and less when I want to lose...
 
The Solution

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I like your individualistic approach to dieting. I was looking for more of a cookie cutter diet but after reading what u said, that type of diet doesn’t make sense and nor would it work. I have to do some investigating and pay very close attention to how I react to different foods from now on. I’ll be way more conscious from this point forward thanks to you. Awesome advice. I train similar to how you diet, I do what exercises give me the best pump, the best look, and what I can feel the most. I’ll have to start eating this way as well, eating what makes me look the best, feel the best, and grow the most. Thanks bro :)
Then you can go hire some dude off social media who will give you a copied and pasted diet and see how far you get haha.

Cookie-cutter simply doesn't work. The human body is too complex. It's impossible to compare ourselves to others as we are always changing. Every time you diet down it won't always be the same or a linear fashion. The same can be said with those who compete and go through peak week towards the end of a dieting phase what they have to do to get there will always vary with caloric amounts, how much they can refeed, how much they can utilize cheats, and how much cardio it will take to get to X/Y weight or body fat %.

Whenever you are trying to diet its best to do as Resolve said. 1g/lb of protein, get at least 20% fats and the rest carbs. Unless you are carb sensitive (monitor your BG levels to see how they change on a lower fat or lower carb diet) and see what helps control insulin the best, gives you the best pumps/optimal performance in the gym, and utilize the food sources that digest best. Most people just eat this or that source because it is considered clean, that doesn't mean its always optimal. There are a lot of common foods that are very high FODMAP which can cause GI Distress, Bloating, and not sit properly. Keep eating those over and over and you will notice your body will want to reject them or leave you bogged down. It is all about trial and error. There is no magical formula that you can just pull up on a webpage and have it work miracles. Anything you read is just a guideline that will need fine-tuning to your body and how well you respond to each diet is simply a hypothesis until you find the happy medium from what you read and what works for you.
 
loganyy

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Then you can go hire some dude off social media who will give you a copied and pasted diet and see how far you get haha.

Cookie-cutter simply doesn't work. The human body is too complex. It's impossible to compare ourselves to others as we are always changing. Every time you diet down it won't always be the same or a linear fashion. The same can be said with those who compete and go through peak week towards the end of a dieting phase what they have to do to get there will always vary with caloric amounts, how much they can refeed, how much they can utilize cheats, and how much cardio it will take to get to X/Y weight or body fat %.

Whenever you are trying to diet its best to do as Resolve said. 1g/lb of protein, get at least 20% fats and the rest carbs. Unless you are carb sensitive (monitor your BG levels to see how they change on a lower fat or lower carb diet) and see what helps control insulin the best, gives you the best pumps/optimal performance in the gym, and utilize the food sources that digest best. Most people just eat this or that source because it is considered clean, that doesn't mean its always optimal. There are a lot of common foods that are very high FODMAP which can cause GI Distress, Bloating, and not sit properly. Keep eating those over and over and you will notice your body will want to reject them or leave you bogged down. It is all about trial and error. There is no magical formula that you can just pull up on a webpage and have it work miracles. Anything you read is just a guideline that will need fine-tuning to your body and how well you respond to each diet is simply a hypothesis until you find the happy medium from what you read and what works for you.
Thanks man.... I learn more on this forum then I would if I hired a coach. These are some helpful tips. diet is my weakest point in training as if right now so learning stuff like this is essential for me.
 
Dutch guy in asia

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People over estimate the amount of carbs needed to replenish glycogen stores...once your glycogen is full, the rest of carbs spill over into glucose; leading to fat stirage.

Not to mention, a diet higher in fat satiates appetite better
Carbs dont spill over in fat storage if your on a caloric deficit. All things fat protein and carbs will eventually end up in fat is you eat more then you need.

I get bored with carb phobic ppl.

Nothing wrong with carbs unless processed and i excess.
 
manifesto

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Not carb phobic bruh....

Just offering some advice that worked for me, and alot ofnother people...
 
Dutch guy in asia

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Not carb phobic bruh....

Just offering some advice that worked for me, and alot ofnother people...
Sure but then you should not be posting misinformation. Carbs don't spill over in fat at all (unless your on a caloric surplus) but then all other nutrients are also stored as fat.

I am not offering advice I am offering science.

Could you explain to me how that goes carbs spilling over in fat at a caloric deficit, or for that matter proteins or fat not stored as fat at a caloric surplus.. but just the evil carbs ?

There is no science backing that up, its all about calories in vs calories out. (unless you really messed up your insulin response but that does not apply to serious lifters maybe to really fat people)
 
manifesto

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Dont know any science for it...I just remember hearing that your glycogen stores can get full...

I'm sorry, sir. Do you accept my apology?
 
Dutch guy in asia

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No apologies needed. Its just that there is so much misinformation out there from low carb people that i sometimes feel the need to correct.

It really does not matter much where calories come from to be stored as fat. The only important thing is if someone is in a deficit or surplus.

But of course its healthier to not eat processed carbs. But stuff like oats is good.

Nothing wrong with going low carb as it can help for people with a bad insulin response. But most lifters who eat moderate and unprocessed carbs have a normal response as exercise helps for a better insulin response.

Yes glycogen stores get full but after that carbs get burned (if in a deficit or stored as fat or to build muscle in a surplus)

But in a surplus fat get stored as fat and even protein can get stored as fat. So the most important thing is to be at a deficit when wanting to lose fat.

However you do that is a matter of preference. I prefer to keep eating some carbs others go low or no carb. Studies on healthy people have found no advantage of low carb (there is evidence it does work good for people with insulin problems).

But the best diet is one you can stick too. (And has caloric deficit). After having enough proteins and eating mainly unprocessed food the choice is really personal.

On a diet i like salads a lot as they fill me without much calories. Others might hate salads.
 
manifesto

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No apologies needed. Its just that there is so much misinformation out there from low carb people that i sometimes feel the need to correct.

It really does not matter much where calories come from to be stored as fat. The only important thing is if someone is in a deficit or surplus.

But of course its healthier to not eat processed carbs. But stuff like oats is good.

Nothing wrong with going low carb as it can help for people with a bad insulin response. But most lifters who eat moderate and unprocessed carbs have a normal response as exercise helps for a better insulin response.

Yes glycogen stores get full but after that carbs get burned (if in a deficit or stored as fat or to build muscle in a surplus)

But in a surplus fat get stored as fat and even protein can get stored as fat. So the most important thing is to be at a deficit when wanting to lose fat.

However you do that is a matter of preference. I prefer to keep eating some carbs others go low or no carb. Studies on healthy people have found no advantage of low carb (there is evidence it does work good for people with insulin problems).

But the best diet is one you can stick too. (And has caloric deficit). After having enough proteins and eating mainly unprocessed food the choice is really personal.

On a diet i like salads a lot as they fill me without much calories. Others might hate salads.
Been adding more carbs in bro, and I feel like I look better...

I guess I have been falling victim to the "carb phobia" more than I thought
 
Resolve10

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Been adding more carbs in bro, and I feel like I look better...

I guess I have been falling victim to the "carb phobia" more than I thought
Low carb works and is more helpful for some, but honestly if you can and you like carb containing foods why not keep as many of them in as possible is my opinion. Tastes good and workouts always seem better. 👍
 
Dutch guy in asia

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Low carb works and is more helpful for some, but honestly if you can and you like carb containing foods why not keep as many of them in as possible is my opinion. Tastes good and workouts always seem better.
It is useful for some especially if you got an insulin sensitivity problem. But most of us are working out hard (helps with insulin response).

Also the leaner you get the better your insulin response gets too. But i eat carbs just the unprocessed kind like steel cut oats and muesli (unsugared) but i don't go crazy with it. I mean high amounts per serving is never good.

Carbs are ok if eaten in moderation not advocating high or loads of unprocessed carbs. I train better if ate some carbs.
 

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