NEWBIE HIGH PROTEIN RECOMP DIET ( extremly cheap )

[METOsin]

My Journey So Far: From 24% to 17% Body Fat + Trying Andarine S4 plus high protein diet


Hey everyone, I’m a newbie on a mission to unfuck my life and start a healthy journey. After nearly two years of consistent gym sessions, cutting out junk food, and working on fixing my sleep routine, I decided to try adding some gear into the mix.


I went with Andarine S4 because it seemed like the easiest and cheapest option. Over time, my body fat dropped from around 24% to about 17%, but honestly, I am happy with the muscle gains. I was sticking to a pretty strict diet, which felt manageable . works pretty well , its just cheap, high protein and extremly calorie deficent, ( iam recomping).


Long story short — I’m here to learn, share experiences, and figure out what works best for me moving forward.

this is my ( diet) for now :

Source	Protein (g)	Fat (g)	Carbs (g)	Calories
10 Eggs	60	50	6	700
500g Skyr	50	1	17.5	300
1L Milk (1.5%)	34	15	50	500
½ cup Rice	7	0.5	77	350
2x Whey Isolate	52	1.5	3	220
Spinach (200g)	10	1.5	13	90
Total	213	69.5	166.5	2160

i do add chicken breast and grounded beef on training days and when i am craving some UMAMI^^^

its like 8 euros a day if you buy in bulk

If anyone’s been down this road or has advice on balancing gear, diet, and training, I’d love to hear it!

EDIT: soon i will be posting my current cycle btw, lost 15kg in 2 months while gaining muscle, lessgoooo
23M 88kg 183cm

 

[Bigpat]

Hi, did you simply exclude it because you don’t add it to the count or is spinach really all you eat in terms of fruits/vegetables?

 

[METOsin]

Hi, did you simply exclude it because you don’t add it to the count or is spinach really all you eat in terms of fruits/vegetables?

i have some bananas EOD and seasonal fruits from time to time, but i am not a fan i have to say, i do take a multiVitamin pill everyday with 400mg MAGN to cover my needs.

 

[Bigpat]

Right.
Well just looking at the diet I was raising an eyebrow or two, because right away I did notice a major lack of iron, vitamin C, electrolytes and fiber.
Of course a multivitamin will become crucial with such a diet, but please do keep in mind that on gear, all your micronutrients demands will skyrocket, iron particularly in the first phases, once production of RBCs begins.

That being said, I usually always advice my clients, especially on an aggressive calorie deficit, against getting calories from liquids, and instead trying to get them from whole foods, to which it’s also easier to associate vegetables and other sources of fiber.
The other advantage to this approach is increased satiety and better appetite control, so personally I’d take out at least half of your liquid calories (protein shake and milk), and replace them with other high protein foods.

EDIT:
One thing I wanna add, when it comes to very restrictive diets like that, it’s extremely important to know proper foods associations to make the best out of what little micronutrients you’re getting.
For example never drink milk near sources of iron as calcium can interfere with iron absorption.
Always associate a dietary fat with ADEK group vitamins (in your case eggs have all of them and are also a source of fats).
Vitamin C with your iron sources (particularly useful with spinach as Fe3+, also known as non heme iron is not very bioavailable, and ascorbic acid can turn it into Fe2+ which is more bioavailable)

Things like that

 

[METOsin]

Right.
Well just looking at the diet I was raising an eyebrow or two, because right away I did notice a major lack of iron, vitamin C, electrolytes and fiber.
Of course a multivitamin will become crucial with such a diet, but please do keep in mind that on gear, all your micronutrients demands will skyrocket, iron particularly in the first phases, once production of RBCs begins.

That being said, I usually always advice my clients, especially on an aggressive calorie deficit, against getting calories from liquids, and instead trying to get them from whole foods, to which it’s also easier to associate vegetables and other sources of fiber.
The other advantage to this approach is increased satiety and better appetite control, so personally I’d take out at least half of your liquid calories (protein shake and milk), and replace them with other high protein foods

Appreciate the help! I’m going to check that out now ^^

 

[BellaMasculine]

I dont know what you expect from that diet tbh, if the price is the goal I can give you way chaper examples.
You want to "unfuck" your life and switch to a healthier lifestyle but thats also not that "perfect" switch.
Are you drinking enough, are you taking any supplements, what is your real goal now, training, ....?

 

[METOsin]

@BellaMasculine , yeah, i am ( recomping ) , PUSH PULL LEGS PUSH PULL, so five times a week , i take creatine and multivitamin, magnesium, and just try to hit a minimum of 200g protein a day, ive just understood yesterday with the help of @Bigpat that my (diet) is lacking some important elements like : iron ... ( dont know what else)

i am still doing my researches , thats why i am asking here, but going from eating daily junk food, and snacking whenever i feel hungry, to only eating what i cook and respecting my meal timing, i already feel way different in my metabolism and gains ,

i will soon post my current cycle in details, but i just hoped on 350 mg circa , testo enathen, a week, AI on hands because i want to avoid aromatization,

yeah.

 

[Bigpat]

Well, fiber would be another important one, especially on cycle as it helps prevent high LDL.

That said, for a first cycle I’d start with 250mg a week, then assess 3-4 weeks in.

A very good idea would be getting pre cycle blood tests before starting, even.
Also to know what your physiologic a testosterone levels are, which will help you later on to calibrate TRT or going on PCT, depending what your plan is.