Having read up and watched plenty of youtube vids I think I have a much better understanding of nutrition now, I get that you really need to weigh everything to be able to know exactly what you are consuming, I decided to try and keep things simple, I will simply eat a few meals and just rotate them around, that way I can work out the macros in them up front and it will be easier.
My biggest issue here is I am used to really only eating once a day, for years I have been someone who only eats Dinner and then snacks in front of the TV with junk food into the evening, I understand this habbit along with not workint out and burning calories, combined with Low T is why I am in the shape I am, the trick now is to try and completely change, I am simply not hungry during the day so that is going to be a battle.
As said, keeping it simple, I will have to use some protein powder to help get my protein given I struggle to eat enough, maybe once I start to get used to eating so much I will be able to scrap the protein powder.
For now I will simply go with the meals below and see how that goes month by month. I am mostly tracking Calories and Protein, I amnot concerned about fat and carbs, reality is if I get my protein right and calories right then fat and carbs are less of a concern for me, I intend to eat in a calorie deficit for the first 3 months to see if a calorie deficit with TRT, combined with weight training and ensuring I hit step target can help with fat loss.
The obvious plan here is to try and use my abundance of fat stores to fuel my day and workouts.
My goal for the first 3 months on TRT is to lose fat and gain muscle at the same time, ideally if I can lose 12kg in fat and add 3kg of muscle in 3 months I can then reassess and change things around as I head to the ultimate goal of adding 8-10kg of muscle and lossing 25kg of fat to get down under 90kg.
The below is not exact, its close, I leave myself a hundred plus calories to cator for things like butter on the toast or olive oil used in cooking. I am not a pro bodbybuilder so if I can be in a deficit between 500 and 700 that is all I need.
Breakfast
1 Cup Coffee
(small w\milk)
4 Eggs X large
1 Piece Sourdough Toast
+ Butter
Mid Morning
Protein Shake
whey isolate
Creatine 5mg
Lunch
Savory Mince 180g
Dinner
Chicken Breast 250g
Baby Potato 150g
Green Beans 100g
Olive Oil (1 tbs)
Evening
YoPro Yogurt 175g
Strawberries 150g
Calories | Protein
Calories In – 700 kcal
Protein – 30g
Calories | Protein
Calories In – 110 kcal
Protein – 25g
Calories | Protein
Calories In – 500 kcal
Protein – 35g
Calories | Protein
Calories In – 750 kcal
Protein – 85g
Calories | Protein
Calories In – 125 kcal
Protein – 20g
Calorie Intake – 2185 kcal
Protein Intake – 195g
Notes.
Yes it is pretty boring to eat the same thing daily, i will likely change it around a little, the breakfast and lunch is pretty much locked in, I could eat eggs every day and not get bored of them, the savory mince is an easy way to meal prep for me, I can change the flavoring around to keep that as something I can stick with, as for Dinner, I will simply switch around chicken, fish, steak and balance out the carb with it to keep the calories similar, I have room to move with my protein intake so worse case a dinner goes a little over budget on calories I can drop the yogurt to even it out, I think it will be fine given I have a range between 500 and 800 calories as a deficit to play with. If I go over at dinner one night changing it up I can catch that up the next day too by switching out the savory mince for a grilled Turkey breast which keeps the protein up and drops the calories that day.
I am very hopeful if I can eat the above meal plan, keep training hard and ensure I am burning more calories than I consume then TRT will do the rest given I am doing everything to help it.
As you can see, my main aim is to get a high amount of protein to assist in muscle repair from my workouts and be in a calorie deficit so hopefully I burn fat stores.