Please Critique My Diet

[Matt2323]

This is my diet for a 12 week cycle, ive studied alot, please take a look at the diet, i know its a long post but its the whole daily diet mapped out.

My stats:

Age: 23
Height: 5' 10/11"
Weight: 10 stone 2 pounds (uk)
Training: On and off since i was 15

The 12 week cycle is:

Week 1 - 12: 500mg of test Sustanon, 2 shots a week, Mon & Thursday
Week 1 - 4: 40mg Dbol

Then PCT after the cycle.

I will train for 3 hours a week, 1 hour at a time, on Mondays, Wednesdays & Fridays, on legs, chest & stomach, and arms.

Heres the diet:



MEAL 1: Morning, around 8am

1 turkey breast steak
2 tablespoons of mint sauce
1 large avocado
½ a mug of quaker oats (plain)
3 tablespoons of strawberry jam
1 Smoothie


------------------------------------------

SNACK: Mid Morning around 11am

Half mug of oats
2 spoons of jam


------------------------------------------

MEAL 2: Lunch, about 2pm

2 turkey breast steaks
200g whole wheat pasta
chilli sauce for pasta

------------------------------------------

SNACK: Around 5pm

Protein shake

------------------------------------------

MEAL 3: Around 8pm/9pm

250g Brown Rice
2 servings Turkey breast
250g of Tesco curry sauce

------------------------------------------

TOTALS FOR THE DAY:
Calories: 5139
Protein: 357g
Carbs: 632g
Fat: 135g



What Can i add to this diet?

Thanks for looking.

Matt

[Matt2323]

Guys?

[novastepp]

i dont get your diet.
are you only eating 3 meals a day?
are you mixing macros?
i don't understand hat you are eating with what and when man. i'd like to help but shit, that is very confusing.

[audis4]

ya, condense everything down so its easy to read i.e. don't put recipes in to clog it up. Make sure your eating at least 5-6 good meals.

[JohnboyF]

This is my diet for a 12 week cycle, ive studied alot, please take a look at the diet, i know its a long post but its the whole daily diet mapped out.

My stats:

Age: 23
Height: 5' 10/11"
Weight: 10 stone 2 pounds (uk)
Training: On and off since i was 15

The 12 week cycle is:

Week 1 - 12: 500mg of test Sustanon, 2 shots a week, Mon & Thursday
Week 1 - 4: 40mg Dbol

Then PCT after the cycle.

I will train for 3 hours a week, 1 hour at a time, on Mondays, Wednesdays & Fridays, on legs, chest & stomach, and arms.

Heres the diet:


BREAKFAST:

1 turkey breast steak
2 tablespoons of mint sauce

1 large avocado
½ a mug of quaker oats (plain)
3 tablespoons of strawberry jam
3 tablespoons??? If you need jam... Buy sugar free at least
Smoothie Recipe

140g Summer Fruits, Frozen,
1 Pint/568ml Provamel*, Soya Milk, Organic
Soya Protein Isolate Powder, Holland & Barrett*
25g Linseed, Golden, Organic

Total: Calories Protein Carbs Fat
1630 124 (g) 117 (g) 70(g)

This is all breakfast? the shake the oats the turkey? if soo its too big of meal.
LUNCH:

Option One:

2 turkey breast steaks
200g whole wheat pasta
chilli sauce for pasta


Total Calories Protein Carbs Fat
1203 118 (g) 130(g) 24(g)

-------------------------------------------------------------------------------------------------------

Option Two:

2 turkey breasts
250g Brown rice
4 quorn sausages??? what is it???
chilli dip




Total Calories Protein Carbs Fat
981 116(g) 108(g) 12(g)



DINNER:

Option One:

250g Brown Rice
2 servings Turkey breast
250g of Tesco curry sauce
This meal seems fine 250grams is how many cups?

Total Calories Protein Carbs Fat
1310 71(g) 218(g) 17(g)

-------------------------------------------------------------------------------------------------------

Option Two:

250g Whole-wheat Pasta
2 Chicken Breasts
75ml Chilli Sauce
1 medium onion
100g mushroom
120g carrots
any other vegetable.


Total Calories Protein Carbs Fat
1265 86(g) 198(g) 15(g)


SNACKS:

Snack One:

Half mug of oats
2 spoons of jam
No protein here... Why the jam? It's just more sugar


Total Calories Protein Carbs Fat
498 13(g) 90(g) 9(g)


Snack Two:

Protein shake

30g Oats
200 ml Milk, Soya
1 Banana
30g Honey, Pure, Clear
1 tea spoon Cinnamon, Powder
15g Almonds, Whole, Average
Is this one snack? Mixing carbs and fat and ur using simple sugars

Total: Calories Protein Carbs Fat
498 16(g) 77(g) 15(g)

.


TOTALS FOR THE DAY:
Calories: 5139 (but will be slightly more, with protein bars, whey etc)
Protein: 357g (without any protein bars)
Carbs: 632g
Fat: 135g



What Can i add to this diet? Protein bars? I do want to add those, but not too sure what the best ones are, any ideas?
Protien bars are trash dont use them
Thanks for looking, i am sorry its a long post.

Matt

This is all i could do its a very poor setup to be critqued imo

[Kale]

Are you cutting or bulking ? I presume bulking. If so your diet should look like this

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It’s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.

[Matt2323]

Thankyou very much guys!

I see what you mean, what i will do is, edit my orginal post with a much more easy to read post of my diet, sorry if it confused anyone.

Yes, it was 3 main meals per day, but the meals are quite big.

I was aiming for over 5000 calories on the meals and snacks alone.

It is a bulking cycle for 12 weeks.

I will post again when the original post is edited and easier to read.

And thanks to the suggestions aswel, that is why i posted my diet up, to get some new ideas and chop and change it a bit before going to the doctor.

Thanks

Matt

[Matt2323]

Ok the diet is re-done guys.

I hope its easier to understand, sorry about the 1st attempt.

Lets see what we can change about this diet if we can.

Thankyou

Matt

[JohnboyF]

Changes in bold from what i could do

This is my diet for a 12 week cycle, ive studied alot, please take a look at the diet, i know its a long post but its the whole daily diet mapped out.

My stats:

Age: 23
Height: 5' 10/11"
Weight: 10 stone 2 pounds (uk)
Training: On and off since i was 15

The 12 week cycle is:

Week 1 - 12: 500mg of test Sustanon, 2 shots a week, Mon & Thursday
Week 1 - 4: 40mg Dbol

Then PCT after the cycle.

I will train for 3 hours a week, 1 hour at a time, on Mondays, Wednesdays & Fridays, on legs, chest & stomach, and arms.
WHERE IS UR BACK AND SHOULDERS?
Heres the diet:



MEAL 1: Morning, around 8am

1 turkey breast steak
2 tablespoons of mint sauce
1 large avocado
½ a mug of quaker oats (plain)
3 tablespoons of strawberry jam
1 Smoothie
Way to much food here. Your smootie if i remember correctly was (soy protien fruits milk and some) You don't need the jam it's sugar and 3 spoons is way too much

------------------------------------------

SNACK: Mid Morning around 11am

Half mug of oats
2 spoons of jam

No protein in this meal and more sugar.... mixing sugar and carbs....
------------------------------------------

MEAL 2: Lunch, about 2pm

2 turkey breast steaks
200g whole wheat pasta
chilli sauce for pasta

------------------------------------------

SNACK: Around 5pm

Protein shake

------------------------------------------

MEAL 3: Around 8pm/9pm

250g Brown Rice
2 servings Turkey breast
250g of Tesco curry sauce

------------------------------------------

TOTALS FOR THE DAY:
Calories: 5139
Protein: 357g
Carbs: 632g
Fat: 135g



What Can i add to this diet?

Thanks for looking.

Matt

[GUnit33]

You're training regimine is terrible for doing a cycle IMO....check the workout forum.

[Matt2323]

Ok i will go to the training forum now, i pretty much have the diet (few tweeks needed maybe) and the AAS down, i just need to get my training perfect before i even think about starting the cycle.