ROID RAGE is back! - CHECK OUT MY DIET - SUGGESTIONS?

[Roid Rage]

Hi guys, its been a while since i've been on these forums. I had an itch to do another cycle, so i'm getting my act together again, and naturally FIRST THING IS FIRST... the diet!

Please check out my new diet that i'm planning to hit shortly... Suggestions? Comments? Think its good to go? It is a bulking diet.


--------------------------------
MEAL #1 - 7:30am
12 pasteurized egg whites mixed with 1 scoup of whey protein in milk
2 slices of 100% whole wheat toast
1 cup of Yogurt
2 cups of 2% milk
1 tbsp Udo’s
TOTALS

SNACK #2 - 9:30am
1 can of tuna
1 Apple
Protein shake
2 pieces of whole wheat toast with 100% natural peanut butter
TOTALS

MEAL #2 - 11:30pm
6oz chicken breast
1 cup of brown rice
Some broccoli
TOTALS

SNACK #2 - 1:30pm
2 pieces of whole wheat toast with 100% natural peanut butter
Protein shake
1 tbs Udo's
TOTALS

MEAL #3 - 3:30pm
Either another 6oz chicken or 6oz of lean beaf
Some veggies and rice
TOTALS

SNACK #3 - 5:30pm (PRE WORKOUT)
1 Potato, or some Brown Rice and vegetables
TOTALS

WORKOUT 6pm - 7:30pm

SNACK #4 - 7:30pm (POST WORKOUT)
Protein shake
see NOTE #1
TOTALS

SNACK #5 - 10:30pm - 11:30pm
1 cup of cottage cheese and a protein shake
1 tbsp of Udo's OR 100% natural peanut butter
TOTALS


NOTE #1 - try to find a supplement that has both dextrose/maltodexin and mix it in with my shake
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I’ve estimated probably about 4500-5000 calories, 400g of protein, 350g of carbs, 105g of fat. Now these figures are just GUESTIMATES, I need to hit the grocery store and get the exact details for each item.

Thanks guys!

Cheers

RR

[spittin' 'n cussin']

purely bulking? goals, stats, how big are u, etc? cycle experience...

[Roid Rage]

Yeah I think I’ll purely bulk this time, I’m 185 lbs at 6'1, aiming for 210, maybe 220... (We will see if that is possible). My last cycle I was to afraid to put on some fat, but I’m just going to rip it up in size this time. If need be, cut after.

I only have 1 cycle under my belt, been lifting natural for 5 years, 3 of the 5 seriously. My 1st cycle consisted of 75mg of PROP ED, and some EQ. I also played with some trashy M1T near the end of the cycle (what a piece of shit). I’ve been off for about 7 months maybe a little more now.

Thanks for the message

Cheers

RR



P.S. I guess I look pretty lean in my avatar picture?

[Oki-Des]

Hey, dont be afraid to gain some fat while bulking. You can lose it shortly after. You need to eat, and eat a lot! Just keep eating! I beleive you can gain 30Lbs, but only if you eat the hell out of everything. If you try to cut while your on, I would guess you will only gain about 10-15LBS depending on what you are running and your unique genetics. I am only speaking from my own experience. I have tried both and think it will be difficult to reach 220 without heavy bulking. Good luck and let us know your results. I am always trying to learn and would love to find a way to gain that much without all the extra crap I have to lose after. Good Luck!

[Roid Rage]

Hey, dont be afraid to gain some fat while bulking. You can lose it shortly after. You need to eat, and eat a lot! Just keep eating! I beleive you can gain 30Lbs, but only if you eat the hell out of everything. If you try to cut while your on, I would guess you will only gain about 10-15LBS depending on what you are running and your unique genetics. I am only speaking from my own experience. I have tried both and think it will be difficult to reach 220 without heavy bulking. Good luck and let us know your results. I am always trying to learn and would love to find a way to gain that much without all the extra crap I have to lose after. Good Luck!

Hey, I agree with you! What I WAS saying… on my first cycle I was scared to put some extra fat on. What I am going to be doing this cycle is just like you said, EAT EVERYTHING. What I was looking for was comments on my current diet, a lot of thought went into it... as you can see I’m not some idiot who came here saying....

"I want to eat every 2-4 hours with some protein and carbs with little fat, and if I can't find a good meal I’ll eat McDonalds"

So I’m hoping to get some nice comments out of this.

Cheers bud!

Thanks for the reply

-RR

[Valtorian]

I do use fitday, but I customize the food products so my numbers are correct.
You may use a different protein and all, plus a few things I didn't add but still were in the total are Cell tech, which I'm loading at the moment and thats 600 cals in itself, plus shakes throughout the day.

[C_Bino]

You are relying FAR too heavily on shakes. I count 5 different times where you use protein powder at different times during the day. Whole food is MUCH better for you.
Do you wanna know the number of times I use protein shakes during the day. Zero. I posted a sample diet of mine in the steroid forum. I will copy it over here to give you an idea.

[C_Bino]

I can give you a breakdown of my diet if you wish. This is a sample and not the same everyday tho obviously...I am going to solely list my food intake and not get into any supplements (which also add to my caloric intake but its expensive and most people dont do it).

1.
10 egg whites
3 whole eggs
3 packets natural oats
2 slices kraft cheese
1 banana
**sometimes I tbsp flax

2.
8-10oz lean beef
1 Yam (mash)

3.
8-10 oz turkey breast
1 baked potatoe

4.
8-10 oz chicken breast
3 packets natural oats (like this pre-workout)

5.
3 tilapia fillets
1 raisin/bran muffin
1 yam (mash)

6.
8oz chicken breast
3 packets natural oatmeal

7.
3 tilapia fillets
3 packets natural oats
1 tbsp flax

8.
Low fat cottage cheese
**This meal does not happen everday, you have to know how your body works to know if you require something else or not.

As for additives to foods I will sometimes put fat free sour cream on my potatoes/yams. Cinnamon on oats and I put black pepper on all of my meats.

I know I said I wasnt going to get into supplements but I also do get some fat from conjugated linoleic acid throughout the day. And of course I didnt add in any of my vegetables, these are VERY important in any diet, I suggest you try to get some AT LEAST every other meal if not every.

[Superballer]

Bino, sorry if I missed it.

But is this diet for bulking or cutting? I believe I read earlier that you don't change much from bulking to cutting, just increase cardio... but I wanted to double-check.

Thanks for posting that up, a very different approach from the stickies, goes to show a number of different approaches can work well, and it always comes down to knowing your own body.

[C_Bino]

This is a bulking diet pretty much. But like I said I dont change it too much. This is the base diet, and when I need some extra cals like I said I add some sour cream, a bit of cheese a bit more carbs etc. Ahen cutting the carbs would be lower as well and not included in every meal especially later in the day.
The stickies have some good info but again I dont have shakes and that is a big difference, also they put things like mayo in the diet and things I would never add because I see it as totally pointless. How the hell is mayo going to add muscle?

[Roid Rage]

You are relying FAR too heavily on shakes. I count 5 different times where you use protein powder at different times during the day. Whole food is MUCH better for you.
Do you wanna know the number of times I use protein shakes during the day. Zero. I posted a sample diet of mine in the steroid forum. I will copy it over here to give you an idea.

Hmm i guess if you think about it 5 shakes is a lot... then again 0 shakes is very hard as well. Interesting... Bino, would you kindly supply me with the breakdown of your diet?

Thanks

RR

[Roid Rage]

Also Bino, I was re-reviewing my diet.... I think 4 of the proteins shakes were just to increase calories/protein intake for that ONE MEAL. I was never really relying SOLELY on the protein shake except in SNACK #2 and my POST-WORKOUT meal.

Other than those two... the other 3 protein shakes were just to increase calories and add some extra protein. I'm not by any means trying to replace eating whole foods with a protein shake, like I said; it was more suppose to be an EXTRA kick in the meal.

You still think it’s a problem as you previously suggested?

I value your opinion and appreciate the well put together suggestions...

THANKS

RR

[gymrat12345]

NOT ENOUGH CARBS! i personally shoot for between 3-5grams of good carbs (mostly complex except in morning and after workout) per pound of body weight.

think about...when u cut you might do anywhere from 100-250 g's carbs each day. SO 350 GRAMS CARBS EACH DAY IS LIKE FCKING NOTHING!

yea and like bino said, the shakes have got to get cut down, unless you want to have diarrea all day long.

for me the best ration when bulking is carbs at least 50-60% of cals, protein 30-40%, and fat 10-20%. good luck bro!

[C_Bino]

Yes I can see how some people think having zero shakes is hard, especially if you re on the run or at work or just lazy lol. But trust me it it so much better for you to get your cals from food, shakes leave you feeling fairly hungry still and just promote overeating imo because people have a shake and then need to eat again shortly after. Why not just skip the shake and eat the food in the first place?

I know that you are replacing meals with shakes but none the less they are there and I dont think they need to be. I have talked to many people about this and the conclusion is there is no need for shakes except PWO (and I dont even do that). I have talked to some guys in the gym about this topic (very respectable people as well) and they all eat a whole meal as soon as possible after workout. Some still have a shake but go home and eat IMMEDIATELY.

I will carry on a bit later, I must eat. LMAO.

[Roid Rage]

Hmm... here i am thinking i have my diet figured out... and it got shot down... sigh...



Thanks

RR

[Roid Rage]

*bump* Bino you still around?

[C_Bino]

You didnt get shot down man not at all. Everyone has a different approach and definitely when you are just getting started, even the first 3 years of working out/bodybuilding you will grow like mad. But when you start getting more and more advanced and learning your body inside out you know exactly how it reacts to certain things and it takes more and more fine tuning to continue to make gains and progress into a more developed physique.
So shakes and even eating anything in site works well for people at the beginning, those people usually blow up and look huge but they also carry a considerable amount of water due to diet (also some protein shakes are high in sodium) and also more bf%. You see these guys and they are very strong (due to their weight) and look very large. THey take their shirt off and they look like blobs, or they even flex and you dont see much change in their muscle. Even say they cut down to a decent bf% they dont have that same clean, crisp dense looking muscle as someone who ate well the entire way through and nourished their body/muscles with whole solid good muscle-building foods.
I have a friend who represents this very image. 6'3" 315lbs and enormous, this was after his first cycle. You know what his PCT was (and I am quoting him here) "McDonalds." That was his PCT, going and eating shit.
At this very same time I was around 235 lbs (Im 5'9) and, for exmaple I was bench pressing more than he was. Not that this has to do with bodybuilding too much but it goes to show what a good diet can do for you.

I mean it all depends where you wanna take your physique. If you just wanna be a big guy or look good for ladies etc by all means you dont need to eat like a bodybuilder or whatever. But if you are serious and want to pursue this you need to begin to experiment and see what works for you and how to change your body just by dieting. I mean go to Jay Cutler's website or even Ronnie Colemans and you can read up on their diets. I can bet you there wont be any protein shakes listed in there.

I give a lot of credit to one of our finest mebers Pinnacle. He has taught me a lot and helped me to really fine tune my whole approach. But even then I dont take everything he says and copy it, because we are all different, and we need to find what works for us. So dont just go and follow my diet to a T or anything. Try to integrate the IDEAS and reasoning into your own plan and figure out which foods give you a certain look/feel. For example oatmeal tends to bloat some people, where me I use it more than others because it really gives me what I need.

I urge you to read Pinnacles sticky in the AAS section, although it is in the AAS forum it covers various aspects of bodybuilding and is a must read for anyone.

[guest589745]

I have been following a much better diet the last month.

Things that I have changed are small in their own respect but together I can already fell they are making a difference. lowered my sodium intake, eating every 3 hours, eating mre solid foods things like that. I can already tell I FEEL BETTER. My pumps are much better too which is a part of lifting that I love. I thought I knew enough to get to where I wanted to be but after erading here and talking to a few of you guys, I was amazed at how little I knew and how much of a difference the litel things actually make. Its not easy at times ($85.00 a week for meat) and I do slip up but I am glad I have taken my diet more seriously. It wil only get better.


My 2 cents.

[Roid Rage]

Well I guess that concludes this thread for now... Bino you've been a tremendous help. Like I said before, I appreciate your well thought out responses. I guess I will try to integrate your style into my diet... When I get another draft of my diet I’ll post it for your review, if you can find the time!

Thanks

RR