Long time lurker, first time poster. Decided to set up a training log for accountability and critique from some of you more experienced guys. Will be posting training as well as nutrition.
6’1, 33 yr. - Currently 212 lbs. Been training for 10 years on and off until my recent 1 year hiatus due to some work injuries. Getting back, I’ll be following 5/3/1 BBB for the next 3 months and will reevaluate after.
Recently I had bloodwork taken since I’ve been feeling off for a while and found out my total test is extremely low at 140 ng/dl. Endo administered TRT, current protocol is 200 mg / week split between Tuesday / Friday.
Lastly, the goal for now is pretty simple. I’d like to hit my 1RM goals, start to recomp physique and let the TRT protocol do its thing.
Just posted nutrition for today. Will be following similar structure, I am a creature of habit so most of my meals will be exactly the same with maybe a steak thrown in here and there. Plan is 1900 - 2000 cals, macros will be dialed in as I move forward and see what my body needs.
Personally I think you are a bit deficient in protein. I would look at getting 1.25g of protein per lean body mass and .35g fats per lbm and fill in the rest with carbs.
So if you are 212lbs at 15% pounds your macros world look like this
Reviewed your advice over the weekend and revised meal plan moving forward. I would say I’m a bit higher then 15% bf, Maybe 18%? Not sure how to get an accurate number on that without dexa. Will try and post photo of current physique in the next few days.
I’ve been looking into supplementation, does anyone have any recommendations? Bloodwork didn’t show I was deficient in anything so not sure it’s needed. I have an idea of what I should add but would love to hear what others are supplementing and why.
Most nutrition information is for raw weight, since the method of cooking can change the weight of a finished product. Like, if I take a 16oz ultra lean sirloin steak and put it on a hot pan for 30 seconds per side, it may lose like .2 oz from the cooking process. If I take that same steak and dehydrate it into jerky, it may end up weighing 2oz. But it’s nutritional value will remain mostly the same.
You can turn 1lb beef into a few ounces of jerky, but it has the same protein content.
You can cook 1 cup of rice with 2 cups of water, or 4 cups, but it has the same calorie content.
So to take away these variables, you are always better off weighing your food raw/uncooked for accuracy.
*if you can ONLY weigh the food cooked, like if you’re at a restaurant, then you’re better off just weighing what you have in front of you than guessing.
I prep my food in bulk, so I weigh everything raw (chicken, beef, rice, quinoa, etc.) and then divide it out by weight once its cooked. The before/after weight difference doesnt really matter, just divide your total cooked food into the number of containers so its equal.
I’m suggesting you weigh your food raw, so you actually know what you’re putting into your body from a macronutrient perspective. I think it would suck to find out that you weren’t making progress because you chose to weigh your food at the wrong time in the cooking process.
You’re already weighing it… why not weigh it before you cook it instead of after?
Or don’t. Tons of people lose weight without tracking anything.