New Member here.....A layout of my typical maintenance/clean bulk diet.

[Patrick Bateman]

Currently sitting at ~200lbs, 6'0, 9-10%bf. I guess by summer my goal would be to be 205 at ~8% come july-ish, I know this would be tough naturally, but im still debating about that. have done two real staple/low dosed test cycles previously, but thats it. Anyways I guess just wanted to post this, get some feedback, and say whats up.

9:00am - 2 cups oatmeal, 1/2 cup blueberries/2 slices nectarine mixed in.
8 egg whites
1 Scoop BSN Syntha-6

11:00 - Myoplex RTD

1:00 - 1 Whole chicken, 1 cup green beans, 1 cup broccoli

1:45 - Pre workout - 1 scoop Green Mag

3:15 - Immediate Post Workout - 1 scoop vanilla bsn, 1 cup vanilla fat free yogurt, 1 cup mixed berries, 1/2 banana, 1 scoop natural Peanut butter. 10 o.z. water.

3:45 - Post workout - 2 grilled chicken breasts, 1 cup brown rice, mixed greens w/ balsamic.


6:00pm - Salmon Filet, bowl of romaine lettuce + some onions in balsamic vinegar, 1/2 a rice cake.

8:15pm - 10 Almonds, 1 chicken breast, 1 pickle, 1 mozzarella stick.

10:00pm - 2 cups cottage cheese, 1 scoop Casein + natty pb.

bed.

[*Bunny*]

Loff the name.

Welcome to AF.

You can def change up the diet to drop some unwanted fat to hit 8% IMO. How long you can maintain that is up to you.

I would encourage you to fitday those foods to get your macros to see where you are vs where you want to be. Start there.

One thing Anafit preaches is your ability to burn fat in the presence of insulin. You eat carbs = insulin response = ends fat burning.

Take for example your Meal #1.
You can increase your level of fat burn by making this a protein only meal.

After you've been UP 4-6 hours. your meal 2,3 and or 4 can be your carb meals.

I also would NOT have fat Post workout since you are burning fat, do not feed your body more of it. Ya know? esp since you are not on a carb rotation or keto type diet.

Diet doesn't look bad at all, but there is always room for improvement.

Or you can give sesapure & Glucorell a shot.

Either way, get the cals & your macros. They will help you make the proper adjustment to achieve your goal.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

[Patrick Bateman]

bunny, thanks for the input hun, I totally hear where youre coming from in regards to hitting 8%....the thing with me is my issue has always been size, not shredding, I could literally drop my carbs or manipulate/yo-yo them per week and drop down to 8% in a matter of 2-3 weeks MAX........I have a very fast metabolism and after training for 6 years (im 25 now) I went from ~140, to 210 sub 10-11%.........Im just worried about hitting 8%, risking losing muscle too early before the summer hits.......so right now I am SLOWWWWLYYYY dropping and them and listening to my body I guess, still giving myself energy to lift heavy and gain some extra mass before the season.........

[NWMUSCLE]

Welcome and good luck with your program, I think you can achieve the bf% loss easily, but adding 5 lbs. LBM naturally might be difficult in your time frame, but go for it and then you will know!

[T-Cake]

I'm curious how long you plan to maintain 8% once you get there. Is there a specific day you'd like to peak at? Is it possible to maintain 8% for long periods of time? I'm just asking because I wasn't sure.

Also, I think NW's suggestion is great. Start by taking Bunny's advice and plugging all into fitday to take a good look at your end of day macros... but then consider the 5 lbs gain to your benefit. A sway of a few body fat percentages is all in a matter of a few lbs. So to get where you need to be is just a matter of being consistent with your calorie intake and clean-eating + the iron. You'll pull it off -- at least you know this is the harder part (vs. shredding).

[WonderWoman]

As Buns mentions get rid of those carbs early and leave them for the latter meals. A whole chicken? Made me think of a rotisserie style. The BF sounds like you can get there but yeah the 5 pounds sounds a bit iffy.

I love BSN products... the synthax 6 and lean dessert are my favorites and the true mass tastes phenomenal, but way too many calories. Maybe for my bulker, lol..but 1/2 a scoop.

Good luck and welcome aboard to AFB... its a great spot

BTW, love the avy

[Patrick Bateman]

no specific days guys (girls rather....for the most part) that i want to peak, as far as maintaining 8% i guess id be looking at roughly 2 months. i know id make zero gains in those two months, and my energy levels would be depleted, im not competing but i want to be shredded, maybe 8 is too low? how do mens fitness models/cover guys maintain so low year round, theyre constantly shooting, ive read some articles on this and its just pretty much about yo-yo diets, carb up (300-400grams), carb down when you wanna dry out(<100), maintain (150-200grams)....stuff like that....who knows. i guess ill see what happens. just bs'ing.

[zsteph]

Hey man, welcome to the boards.

You have a good base judging by your avatar. Your diet looks pretty good, but I'm not entirely sure what you are trying to accomplish with it. Supposed to be a clean bulk, but you are trying to lose bf %?

Just glancing at your goals, they are pretty much near impossible without some gear, imo. 8% @ 205 would be an increase of 8.4 lbs of LBM. I'd be more than happy to gain 8 solid lbs of muscle in a year natural. That much increase in 3-4 months, I just can't see it.

I'd second what Bunny recommended, and try out Glucorell and Sesapure. They would be great additions for you. We can try to figure out where to go once we can get your daily cal intake and macro ratios.

Also, are you doing cardio at all?

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

[Patrick Bateman]

Originally Posted by zsteph

Hey man, welcome to the boards.

You have a good base judging by your avatar. Your diet looks pretty good, but I'm not entirely sure what you are trying to accomplish with it. Supposed to be a clean bulk, but you are trying to lose bf %?

Just glancing at your goals, they are pretty much near impossible without some gear, imo. 8% @ 205 would be an increase of 8.4 lbs of LBM. I'd be more than happy to gain 8 solid lbs of muscle in a year natural. That much increase in 3-4 months, I just can't see it.

I'd second what Bunny recommended, and try out Glucorell and Sesapure. They would be great additions for you. We can try to figure out where to go once we can get your daily cal intake and macro ratios.

Also, are you doing cardio at all?

very cool, thanks for the reply, is this glucorell and sesapure stuff really that great?

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

[zsteph]

Originally Posted by Patrick Bateman

very cool, thanks for the reply, is this glucorell and sesapure stuff really that great?

ya man, it's pretty awesome what they can do. Sesapure, in this case, wastes excess calories, so your overeating will not lead to much fat gain. Whatever your body doesn't use, Sesa prevents from being stored as fat. It also decreases your body's ability to store fat in general.

Glucorell helps maximize your carb storage as muscle glycogen instead of shuttling the excess into fat cells. It does a lot more than that, but for the purpose you would use it for, you will be able to better utilize your carb intakes. I believe it also slows down the overall conversion of glycogen to fat.

If you check the AF Supp section, there is a lot of feedback and info on these two supps.

You should be able to clean bulk more efficiently with both supps.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

[DrewDog]

well look what the cat dragged in

your diet looks fine, and from your posts on the other board, you definitely know your body and how it reacts to things.

the sesapure definitely helps when cutting and yohimburn ES can help with the stubborn fat deposits if you have any.

now go post in the training section so you can find out how to work on those lagging delts

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.

[Tweak]

Hi and welcome. You have a delicious avi.

I have nothing to add here-- everyone else has pretty much said everything I was thinking. I second the Sesapure and Yohimburn. I use both every day and I love em. They make a big difference!

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.