My diet for first cylce

[donveto]

Ok guys I have a little free time at work so I figured I'd post my diet. I will add the marcos later on at home.

12 weeks Test-e 500mg
4 weeks dbol 30mg ED
.25 l-dex ED
Pheedo's PCT

Started monday 7-10 @ 5'11 179lbs 9.5-10% BF 24 years old..
Started training at age of 20 5'11 279lbs 49% BF
Over the past four years my lowest weight was 160 so I think I have had decent sucess thus far with my diet and training, BUT this is my first cycle and I know the rules are a little different. Any help would be great!

The proteins I like to use are from biotest. I like the Metabolic Drive aka Low Carb Grow. I also add use their SURGE for pwo. Here are thier values

Metablic drive
Nutrition Facts
Serving Size: 1 Scoop (29 g) Servings Per Container: ~27


Amount Per Serving %DV*


Calories
100
Calories from Fat 15


Total Fat
1.5 g 2%
Saturated Fat
0 g 0%
Trans Fat
0 g
Cholesterol
5 mg 2%
Sodium
65 mg 3%
Total Carbohydrate
4 g 1%
Dietary Fiber 1 g 4%
Sugars
0 g
Protein
20 g 40%


Vitamin A
0%
Vitamin C
0%
Calcium
20%
Iron 4%
METABOLIC DRIVE® ADVANCED™ PROTEIN, LOW-CARB MRP — CHOCOLATE: protein blend (whey-protein isolate (milk), micellar casein (milk), milk-protein concentrate), cocoa powder, natural and artificial flavors, sunflower oil, polydextrose, glucono-delta-lactone, cellulose gum, potassium chloride, lecithin, mono and diglycerides, sucralose, silica.
__________________________________________________ _______________


Surge 350 cal 49 carb 25 pro

d-glucose-whey hydrolysate-maltodextrin-sucralose BCAA's





Breakfast shake

2 cups skim milk
1 cup fat free plain yogurt
1 cup Blueberries
2 scoops metabolic drive
1/2 cup oatmeal

-train-

PWO=2 scoops SURGE

20-30 minutes later

2 cups lowfat choc milk (has been a staple for me for a while and I love it)
1 scoop ON gold WHEY
1 cup cooked brown rice


Meal 3
2 cups liquid egg whites
1/4 cup oatmeal
1 cup of 100% pumpkin mixed w/ 1 scoop of vinilla ON whey
1 cup raw baby spinich
1/4 cup brocc. sprouts

-snack-
2 cups Fat Free carbcount down milk
2 tablespoon natty PB

Meal#4
6oz chicken breast
2 cups baby brocc.
1/4 cup walnuts

Meal #5

6oz salmon
1/8 cup Fat free Mozz cheese
2 cups baby Broc.
2 cla caps
1 tablespoon Flax oil

meal #6
can of white tuna
2 cups baby broc
2 CLA caps
1 tablespoon olive oil

before bed
1.5 scoops Metabolc Drive
3 fish oil caps


I have gained about 5-6 pounds so far I have kept my cardio up and must walk about 3 miles a day for work.

I drink 2-3 gallons of water a day.

I think Im going to add 2-300 cals a week and see how my gains go.

I am following a 5 day split put together by a training coach. I have followed is programs before with great results.

Thanks guys

[chest6]

Diet looks pretty weak...would make me starve..thats for sure. I count about 70grams of carbs. Protein is low and fat looks pretty high. Too many shakes. Snacks? Chocolate milk? Cheese? Not very good at all IMO

[Liftnainez]

I agree with chest.. by reading your stats you dropped 100lbs so you must be doing something right.. BUT I just feel like if you change your diet a bit you could get even better results.. read the cutting or bulking sticky on the top of the page.. that should give you a rough draft and a good starting point.. good luck..

[novastepp]

hey donny, congratulations on losing weight. but it looks like that is holding you back. now is time to gain weight by means of MUSCLE MASS. don't worry man. just stay clean but up the cals man. jakk up the protein while on cycle and don't be afraid of carbs. carbs and protein should be high on cycle. you're now in a transition process, so try to avoid thoughts about gaining "weight" now its time to pack on the MUSCLE! good luck bro.

[donveto]

carbs are actually about 300

[donveto]

I do get a little nervous when time to gain weight. I thought 500cal over maint. would be a good start BUt I guess I wrong. Without checking my notes the cals are over 500 maint. the protien in 2x BW carbs around 300. Not sure where 70 came from?? unless im not sopposed to count PWO . fat was around 65 gram. I have read alot on building diets I thought I was pretty dead on with this.

As far as choc milk goes I read that is was ok for PWO and I have been drinking 2 cups of it with 2 scoops of surge for a while and I don't think it hurt me any. BUT then again I can't prove it helped either..

I thought I followed the rules well. I seperated carbs from fats. made sure I got good fats. I guess I could up my protien to 3x BW ..I guess the thing that has me puzzled is where the claim of 70grams of carbs came from I get 140 in PWO alone?

[donveto]

Diet looks pretty weak...would make me starve..thats for sure. I count about 70grams of carbs. Protein is low and fat looks pretty high. Too many shakes. Snacks? Chocolate milk? Cheese? Not very good at all IMO

OK when I got home I sat down and dug back into my diet. I now see your point, Im using the same plan of attack I did for cutting. So I revised it ..what do you guys think now- I cut out all the milk exept for the morning shake. If I eat solid before the gym I get sick in the middle of training. I also kicked the snack-cheese- and CLA to the curb...

Breakfast
2 scoops Metabolic Drive
1 cup blueberries
1/2 cup oats
1 cup fat free plain yogurt
2 cups skim milk

72 PRO 93 carbs 7 fat 700 calories
__________________________________________________ _______________

PWO
2 scoops Surge
1/4 cup brown rice (measured uncooked)
1/2 scoop whey
I HAVE A FEELING I WILL BE CHANGING THIS TO A SIMPLE 2:1 dextrose/whey shake

42 PRO 84 carbs 3 fat 560 cal
__________________________________________________ _______________

PPWO
2 cups egg whites
1 cup oats
1/4 cup brown rice (measured uncooked)
1 cup pumpkin

65 pro 110 carb 7fat 770 cals
__________________________________________________ _______________

meal#4
6oz chicken
1/4 cup walnuts
1scoop whey
2 cups broc.

77pro 8carb 28f 595 cals
__________________________________________________ _______________

meal #5
12 oz salmon
1tbl flax
2cups broc

84 pro 20fat 490cals
__________________________________________________ _______________

meal#6
2 cans tuna
1tbl Olive oil
2cups broc

80pro 19fat 470 cals
__________________________________________________ _______________

before bed

1 cup cottage cheese
1/2 scoop casien
3 fish oil caps

38 pro 4 fat 245 cals
__________________________________________________ ______________

totals

pro= 458g (BW x 2.5) carbs= 295g fat=88g cals= 3830

HOWS this look guys????

thanks

[IBdmfkr]

Doing cardio during a bulk will allow you to consume more calories than normal.

[donveto]

does that mean the new plan looks ok? i still will be adding cals weekly..

[IBdmfkr]

Better, if need be add cardio in the AM before breakfast 2-3times/wk for 45minutes.
Get your heart rate up to 70%. Formula 220 - (bodyweight) = X, X multiplied by .7 = total.

[donveto]

that style cardio has worked great for me.. I do that on my days off..I started the new pan this morning and will be tweaking it here and there depending on results

[rjlariv]

Better, if need be add cardio in the AM before breakfast 2-3times/wk for 45minutes.
Get your heart rate up to 70%. Formula 220 - (bodyweight) = X, X multiplied by .7 = total.

There is a small discrepency in this formula. It is 220 - age = X, X multiplied by .7 = target heart rate. Just want the members to have the correct info bro.

[IBdmfkr]

ahh yes, sorry bout that.. bodyweight was meant to be age.. obviously relooking at formula.. my mistake, thanks for correcting.

[Animal505]

Good luck with the cycle bro.