Originally Posted by
monstercojones
I spend most of my time here on AR learning about AS and dispensing advice from what knowledge i've garnered over the years... I haven't ever really spent time borwsing the diet forum and decided it was about damm time that i mosied on over and posted up my diet for the experts to critique...
right now, i stand a puny 5'9'' 170 lbs... (trying to gain back another 20 i lost)
i'm bulking, while staying as lean as possible.
currently running 750 mgs test enth and 500 mgs tren enth...
Diet is as follows (most days)
Meal 1- Oatmeal, 4 egg whites, 12-16 oz. 2% milk --- 30 g protein
GET RID OF THE MILK.... IT IS HORRIBLE IN ANY DIET. IF YOU MUST USE MILK TRY TO LOW CARB STUFF WITH NO FAT IN IT & 12G OF PROTEIN. BUT ME PERSONALLY I WOULDN'T USE IT AT ALL. YOU NEED MORE PROTEIN IN THIS MEAL AS WELL
supps(AM) - 5 g glutamine, Multi vitamin, 2000 mgs vit. c, vitamin e, 2 g tribulus, milk thistle, 100 mgs b6 (tren)
Meal 2- Whey Shake --- 54 g protein
NEED TO ADD A FAT HERE
Meal 3- 6oz CHicken breast w/ rice or whole wheat pita (mabye some ranch dressing) and gatorade --- 40 g protein
NO REASON FOR CARBS HERE..... AND DON'T USE GATORADE. THIS SHOULD BE ANOTHER PRO/FAT MEAL. IF YOU WANT TO USE CARBS HERE USE AN APPLE W/ A PROTEIN SHAKE, BUT IDEALLY THIS WOULD BE A PRO/FAT MEAL.
Workout-
PWO (Meal 4)- Glass of Orange Juice or Fresh Fruit if around and Whey Protein SHake, 4 egg whites --- 70 g protein
DEXTROSE!! YOU NEED TO REPLENISH MUSCLE GLYCOGEN HERE.... USE 2:1 RATIO OF DEXTROSE TO WHEY PROTEIN OR EGG WHITES HERE. IF YOU DON'T HAVE DEXTROSE USE THE GATORADE WE TOOK OUTA YOUR OTHER MEAL INSTEAD.
supps (PWO) 5 g glutamine, 2 g tribulus, milk thistle, 2000 mgs vit. c, 100 mgs b6
Meal 5- Steak, Salmon, Chicken Breast, Turkey... gatorade --- 45 g protein
I HOPE YOU MEAN ONE OF THOSE MEATS.... THEY WOULD YIELD MUCH MORE THAN 45G OF PROTEIN TOGETHER. BUT ANYWAY.... HERE YOU WANT TO USE A LEAN PROTEIN SOURCE W/ LITTLE TO NO FAT (CHICKEN BREAST) AND THEN USE A STARCHY CARB LIKE BROWN RICE, YAMS, WHEAT BREAD, WHOLE WHEAT PASTA ETC. YOU HAVE A LITTLE MORE FREEDOM SINCE YOU ARE BULKING.
Meal 6- Pro Blend Shake... assorted protein... 65 g with flax seed oil
FINE.... MAKE SURE THERE AREN'T A LOT OF CARBS IN THE SHAKE.
Total: 304g protein.... thats about average... some days my diet gets out of hand and i'll chomp down 325g protein and some days ill only hit 275 g.
sometimes one or two meals may be a double quarter pounder without fries because one of my jobs has me driving interstates and i dont have access to a microwave for my pre-made chicken meals...
NO NO NO....... HORRIBLE CHOICES UNLESS YOU WISH TO GET FAT. COOK YOUR FOOD AHEAD OF TIME AND PUT IT IN TUPPER WARE.
any feedback is much appreciated. i'm really bad with my carbs/fat knowledge... and iw as hoping mabye that you bros can offer some advice on that and mabye post up some of your favorite tuna recipes as well since i've never tried the stuff...
again, all comments are welcome, please be critical!!!
thanks,
MC
PS- i have no idea how many cals are in that diet... but im thinkin that its not enough... any suggestions on how to bump the cals would be awesome as well.
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