Need help with my diet and estimating my current body fat %

[YoungBRL]

Hey guys,


I've been cutting for around 6 months now, but I don't think my progress has been as good as it should have been.


I feel like my diet may be a little off, so I'd appreciate any feedback on what I could change to make the fat-loss process more efficient while preserving as much muscle as possible.


Current stats:

Age: 18

• Height: 174 cm / 5'8.5"
• Weight: around 69–70 kg / 152–154 lbs
• Weight training: 5x/week
• Cardio: around 420 minutes/week
• Steps: around 210,000/week, roughly 30k/day (cardio included)
• Calories: around 1,800 kcal/day

Current diet:


Breakfast:

• 2 slices of bread
• 1 egg
• ~30 g egg white protein powder (albumin)
• ~15 g light cream cheese
• ~15 g mozzarella
• Coffee

Lunch:

• ~155 g cooked pasta
• ~136 g cooked lean ground beef

Snack:

• 35 g oats
• 35 g egg white protein powder
• 100 g banana

Dinner:

• ~150 g cooked pasta
• ~136 g cooked lean ground beef

Current compounds:

• Testosterone Enanthate: 250 mg/week
• Trenbolone Acetate: 150 mg/week
• Masteron (Drostanolone): 200 mg/week
• Retatrutide: 3 mg/week

I'm also attaching some current physique pictures. I'd like to know what body fat percentage you guys think I'm currently at.


My main goal right now is to get down to around 15% body fat first, and eventually around 10%.


Any feedback on my diet, training/cardio setup, or anything else that could be slowing down my progress would be appreciated.


Also, if anyone else is currently cutting and wants to talk/share progress, feel free to message me.


Thanks!

 

[zaareleq]

You've made good progress. Honestly in my opinion where you are now and on that cycle you should lean bulk. Relative to cutting I'm at 246 and my daily calories are 1780. I'd also speculate your protein intake is low.

 

[Smont]

I'm going to give you a little constructive criticism.

Your creating a big problem for yourself. Your 18 on 600mg of gear, with tren in the mix, and using reta to achieve a look that you could achieve with just a diet and cardio. At 150lbs too. Without getting into all the details, this approach is going to put you in a position where your going to be TRT reliant in your early 20's and running 2 gram cycles to be 200lbs.

I'm not going to suggest dropping everything, but I absolutely would drop the tren for now and continue on with the test mast so you don't crash.

Another issue, your already down to 1800 calories and your running out of room to manipulate food and cardio which means your going to eventually need more drugs. You need to build up your metabolism.

Drop the tren, drop the reta, start slowly bringing your food back up. If your training hard you should be able to put 10-15lbs on without gaining much fat at all, in the process you can be working those calories back up to 2500-2800 and then when you reverse back into a cut, you will have significantly more room to adjust food and cardio to reach your goals.

Any time someone comes to me with fat loss goals and there at or below 1800 calories as a male or 1200 as a female, the first thing I do is work on fixing there metabolism.

I'm sure I didn't give you the advice you wanted, but I promise you everything I said is good advice that will get you to your end goal faster. Your at a point currently where you really don't have any room to make adjustments for food or cardio