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  1. #1
    Kurz's Avatar
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    My 12 week BULK :

    6'1....185 and about 9% bf. Low dose HRT for the end of the month (200mg test cyp) then adding eq, sus, and dbol for 10 weeks.

    training will be 5x week, cardio MAX OF 2, probably on the weekends.

    Diet is as follows: any help would be greatly appreciated.

    7am -
    1 C Egg Whites
    1/3 Cup oat bran, 1/3 cup rolled oats -
    1 cup of skim milk
    1 whole banana instead
    2 tbsp of natty peanut butter

    930
    half a small tub of dry curd cottage cheese - 225 grams
    10 shelled peanuts 10 almonds
    green tea
    1/2 pb sandwhich on ww

    noon
    7oz chicken and lean beef
    7oz yam
    half of a large salad
    1/2 pb sandwhich on whole wheat

    300
    1/2 cup oats
    1 scoop whey
    coffee - skim

    500
    TRAIN

    PW shake on training days.....Dext/whey

    730
    1 cup egg whites
    2 pieces of ww bread

    900
    CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
    or Muscle milk shae if I dont feel like eating taking to bed!
    thanks bros

  2. #2
    24labor's Avatar
    24labor is offline Anabolic Member
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    needs some work. I gotta hit class up but I will help when I get back

  3. #3
    Kurz's Avatar
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    ahhhh...........left me hanging....curious, very curious.....

  4. #4
    24labor's Avatar
    24labor is offline Anabolic Member
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    Quote Originally Posted by Kurz
    6'1....185 and about 9% bf. Low dose HRT for the end of the month (200mg test cyp) then adding eq, sus, and dbol for 10 weeks.

    training will be 5x week, cardio MAX OF 2, probably on the weekends.

    Diet is as follows: any help would be greatly appreciated.

    7am -
    1 C Egg Whites
    1/3 Cup oat bran, 1/3 cup rolled oats -
    1 cup of skim milk
    1 whole banana instead
    2 tbsp of natty peanut buttertoss the fat here just pro/carb

    930
    half a small tub of dry curd cottage cheese - 225 grams
    10 shelled peanuts 10 almonds
    green tea
    1/2 pb sandwhich on wwnot sure why this is here if you wanted more fat just add more almonds and since this is a pro/fat meal the bread would not be ideal

    noon
    7oz chicken and lean beef
    7oz yam
    half of a large salad
    1/2 pb sandwhich on whole wheatsame thing as above

    300
    1/2 cup oats
    1 scoop whey
    coffee - skim

    500
    TRAIN

    PW shake on training days.....Dext/whey

    730
    1 cup egg whites
    2 pieces of ww bread

    900
    CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
    or Muscle milk shae if I dont feel like eating taking to bed!
    thanks bros
    Now I would say you need to up your kcals espcially since on gear. I wrote a few suggestions in bold but as far as the meals the CC/almond meal is fine as long as its a pro/fat and the CC is enough to get you the amount of protein you need per meal. And your PPWO as long as those 2 slices of bread get you the carbs you need it would be fine but I'm not sure they are. Post up the totals real quick I would like to see what everything comes out to be and if possible throw up the indivdual macros for each meal

  5. #5
    Kurz's Avatar
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    From past experience, there is nothing wrong with adding in good fats, with complex carbs.....insulin spike is minimal, so that's my reasoning behind the pb sandwhich that I am having each day. I will monitor weight weekly. 1-2 is my goal. upping my calories with entail adding 1-2-3 ww pb sandwhichs on good organic bread.......I need the cals, so that is my theory....I may also include a cheat meal each day (couple of burgers, pizza, a sub, etc.)

    Weekends, will be free game.

  6. #6
    24labor's Avatar
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    Quote Originally Posted by Kurz
    From past experience, there is nothing wrong with adding in good fats, with complex carbs.....insulin spike is minimal, so that's my reasoning behind the pb sandwhich that I am having each day. I will monitor weight weekly. 1-2 is my goal. upping my calories with entail adding 1-2-3 ww pb sandwhichs on good organic bread.......I need the cals, so that is my theory....I may also include a cheat meal each day (couple of burgers, pizza, a sub, etc.)

    Weekends, will be free game.
    thats cool I would go with some good ol flax or olive oils if you want some healthy fats JMO. Also if upping kcals I would add more carbs such as to your PPWO. As long as you watch your weight and keep minimal fat gain then cheat meals are cool I have a cheat day just once a week myself but thats me we all function diffrent.

  7. #7
    Kurz's Avatar
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    anpb!!

  8. #8
    Kurz's Avatar
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    Thanks for the critique...........SC? Giantz? Any quick thoughts?

  9. #9
    Kurz's Avatar
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    Bueeehler?

  10. #10
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Kurz
    Thanks for the critique...........SC? Giantz? Any quick thoughts?
    I refrain from offering my thoughts because I remember you from EliteShitness.

    "JKURZ".......

    U ask for critiques, then say things like "from past experiences, yada yada, so it's fine to do this, that, the other, etc"....................

    The advice then falls upon deaf ears and is a waste of time. These days I'm entirely too busy to waste that time, much more than before, so I'll let the others get shot down instead.

    Really, it's tiresome to try and assist those who are stuck in their ways, and it seems as if you have a good handle on things already, so just adjust as you go as should be the case. No way to say "YES" or "NO" in regards to this being a perfect plan or not, you must run it, keep records, etc., as it's your body and you adjust as you go based on results.

    Again, not a flame on you, but I have to use time wisely here when I am able to contribute in free time.

    ~SC~

  11. #11
    Kurz's Avatar
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    good suggestions...you know I always had your back, even when you were bombarded.......still do, water under the bridge bro....

  12. #12
    SwoleCat is offline AR Hall of Fame
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    I'm glad it's water under the bridge to ya, that's great.

    I just feel that has a lot to do w/the fact that I am a moderator here, been here 4 years, everyone knows me, I can advertise all I've done here in my sig, etc., where at Elite, I was always edited by Mr. X, Bigrickrock/cock, whatever, and I was a victim to people bashing me and threatening, etc., and people could be a dick to me when they felt like it.

    Tables are turned now, so of course people will interact w/me differently here.
    That has a lot to do w/it, but things happen for a reason, and it's why A.R. is king, and the others are horse-shit.

    BTW, welcome to the best board!!

    As well, I was not referring to only you who would act in a different manner here towards me, but to great many who @ other locations no longer "poppin'", would diss me, lean into me, degrade and mock/imitate/etc.
    Here though, they are singing quite a different tune, and I find that strangely funny. I actually will have a thread titled "mods and interaction" that I planned to post tonight that deals w/a lot of these issues. Especially as of late w/all the new members here coming over from Elite and other places, I recognize their usernames. I also realize that they act entirely different to me here.

    "HEY SWOLE, how are you bud???"

    ~SC~

  13. #13
    Kurz's Avatar
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    all good now bro and I'd love any advice u may see in my diet....remember, bulking, so I'm not as concerned with fruits, breads, mixing good carbs with fats, etc.

    I do sometimes post on Elite still, but the board has changed drastically....I know they were trying to flush u out, and that sucks......glad you found a new home here, and everyone seems to apprecaite your efforts.

    Also, I wasn't trying to hide, obviously, I thought we were always cool....else obviously with my nick....it's all good brutha, cheers.

  14. #14
    SwoleCat is offline AR Hall of Fame
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    I agree, Elite has changed from a shithole to a more solidified shithole.



    All good brutha, movin' forth!

    ~SC~

  15. #15
    Kurz's Avatar
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    10 days in a weight is up 3lbs....hmmmm.....might need to get nasty with this, but I feel like Im already gorging myself!!

    Quote Originally Posted by Kurz
    6'1....185 and about 9% bf. Low dose HRT for the end of the month (200mg test cyp) then adding eq, sus, and dbol for 10 weeks.

    training will be 5x week, cardio MAX OF 2, probably on the weekends.

    Diet is as follows: any help would be greatly appreciated.

    7am -
    1 C Egg Whites
    1/3 Cup oat bran, 1/3 cup rolled oats -
    1 cup of skim milk
    1 whole banana instead
    2 tbsp of natty peanut butter

    930
    half a small tub of dry curd cottage cheese - 225 grams
    10 shelled peanuts 10 almonds
    green tea
    1/2 pb sandwhich on ww

    noon
    7oz chicken and lean beef
    7oz yam
    half of a large salad
    1/2 pb sandwhich on whole wheat

    300
    1/2 cup oats
    1 scoop whey
    coffee - skim

    500
    TRAIN

    PW shake on training days.....Dext/whey

    730
    1 cup egg whites
    2 pieces of ww bread

    900
    CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
    or Muscle milk shae if I dont feel like eating taking to bed!
    thanks bros

  16. #16
    Kurz's Avatar
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    So, in general, does this look ok to you guys? High? Low? I realize everyone is different, but by looks alone.........

  17. #17
    Kurz's Avatar
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    Giantz - no luv?

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