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hey heres my diet for my bulking cycle while im on sust250/d-bol
9am - 2 cups Raisin Bran, 3 eggs, OJ
11am- 2 yogurts protein shake
1pm- 2 Talphia fillets Whole Wheat noodles, Vegis
3pm- pre work out snack protein bar/ muffin
after workout double protein shake
5pm- Large Steak, Bake Pot, Vegis
7pm- 2 yogurts
9 pm- turkey/chicken sandwich
11pm-double protein shake
DO you think this is enough food to really gain some serious mass while on my cycle???
have some meat with breakfast bro
The Diet Forum would have been a better place to post this, and you should have read the Bulking Sticky before asking a critique, as you would have noticed several flaws... :)
http://forums.steroid.com/read-here-first/113010-unoffical-how-bulk-thread-sample-diet-post1139112.html
The basis of a proper bulking diet is outlined within this thread, and will allow you to construct a much better approach than what you've attempted thus far.
No one here is going to be able to tell you whether or not you're going to grow off of what you've outlined... especially without knowing your stats.
Use this tool from the Bulking Primer to help figure out the number of calories you're going to require:
Harris Benedict Formula for Calorie Calculations
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”
That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.
Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories
Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.
If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….
We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.
Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls
Then, use www.fitday.com to check on whether or not your approach is going to provide the necessary calories, etc...
Keep in mind, that while on gear, you're going to require more protein for instance, than you would naturally....
Just for starters of course.
sweet thanx bro,
btw im 19, 195, 5'11 @ 18% bodyfat
I workout like a bear 5 times a week for up to 2 hours sometimes.
im pretty sure i cosume anywhere from 3500-5000 calories a day, ive ate 7000 once but i got sick so i stay at a max of 5000
2 hours? That's alot of time bro, you sure you're not overtraining, and keeping your intensity up? How long are you resting between sets?Quote:
Originally Posted by Dveres95
well thats including abs/calfs and cardio,
so the actual training is more like a hour to a hour and a half
I work out with a partner so it takes longer
I rest from a min to 3 mins, due to the last set and the intesity
Split your weight training and cardio up bro....Quote:
Originally Posted by Dveres95
Do it in the morning on an empty stomach, or after fasting for a couple hours or so. Read this: http://forums.anabolicreview.com/sho...d.php?t=143608
You'll understand why IMO it's less than desirable, and I'm sure your results will be much better after splitting them up.
so u think i should wake up do cardio without eating, then start my daily diet, then hit the weights later in the day
Yes, that's what I'd do.... wait 45mins or so before eating a pro/carb after cardio, or wait 15-20mins before eating a pro/fat meal. I'm an advocate of splitting up your Fat/Carbs/Protein into 2 meals as well: Pro/Fat, Pro/Carb... Again, read the Bulking Sticky in the Diet forum: http://forums.steroid.com/showthread.php?p=1139112Quote:
Originally Posted by Dveres95
While bulking, you may want to decrease the frequency of your cardio depending on goals... ~3days a week, low intensity, would help to keep the fat off of you, and keep your heart healthy... depending on your body though, everyone's different.
3days a week, 45mins per session, 65-75% MHR would be ok IMO...
To figure out your MHR:
(220 – your age) * .65
(220 – your age) * .75
Keep your heart rate between these figures.
Sweet thanx 4 the advice bro....this board is kick ass
Stick around, and read up! :lift:Quote:
Originally Posted by Dveres95