My diet Might need some help.

[Mr Tick]

I am looking for some impute on my diet. I am 24 5’11” and 168 lbs. I have a kind of fast metabolism. I am looking to gain size and weight. With this diet I get around 4200-4800 Cals per day with somewhere around 220-300 Grams of protein. The protein is that high because of the 2 Muscle Juice shakes I drink and I do that get the cals up higher. I drink a Gallon of water a day. I have a hard time sometimes finishing the meals to the point where I will chew it a little then swallow it down with water like a pill just to finish it. I know that its better to have more Cals from food instead from the shakes but like I said it gets to be kinda hard to get it all down. This is the diet I have on all training days. My off days are Thursday and Sunday. On Thursday I only have 1 Muscle juice shake at about 10:00 Am and on Sunday I don’t have one. I normaly go a little off the diet on Sundays. I always remain healthy tho. I don’t drink any soft drinks nor do I get any junk food or candies.



Meal 1 About 7:00 Am
1 Cup of Oats with milk and Body Fortress protein shake (it’s the walmart kind)
560 Cals /21 Fat /55 Carb /39 Pro

Meal 2 About 10:30 Am
Muscle Juice Protein shake
1300 Cal /33 Fat /186 Carb /71 Pro

Meal 3 About 1:00 Pm
Grilled Chicken strips 8-10 Oz and Either 1 Cup corn or 1 Cup brown rice
(the corn is ½ cream stye /2 whole kernel yellow drained)
445 Cal /8 Fat /44 Carb /54 Pro

Workout at 5:00
Meal 4 Post workout 6:00
Muscle Juice Protein Shake + 10g Glutamine
1300 Cal /33 Fat /186 Carb /71 Pro

Meal 5 About 8:00
Fish, Chicken, Turkey Or steak depending on the mood.
2 Turkey sandwich on wheat
940 Cal /34 Fat /86 Carb /48 Pro

OR I will eat something like
fish with green beans and potatoes
Roasted chicken with carrots and pees

Something along those lines. I try at get at least 600 Cals in for the last meal.



Average day will yield around 4500 Cal /130 Fat / 550 Carb /280 Pro

Please give input on this diet and any suggestions to improve. Im not on a cycle and have never cycled. I have put on some size with this diet but I have also noticed a little bit of fat gain on my mid section and sides. I am currently 168. I’m up from about 150. I’m looking to cycle in about a year or so. I will do Test E at 500 per week. Im not worried about the fat because I have always been thin and I figure I will cut down the fat weight after the cycle and pct .

Thanks guys for the help.


Forgot to add this
I take tri_flex and mens mega sport2X a day. I am looking to BCAA and ESF any good supps prices and qualities that you could recommend for this.

[FallenWyvern]

I think this is a good start. Eating that much is hard work. You need to have 1 to 3 additional meals. This means eating every 3 hours. You already know that you are using to much shakes. I am not sure your body can absorb more than 50g of protein in one serving. Also, I would eat a slow digesting protein before bed along with a EFA.

[perfectbeast2001]

I am looking for some impute on my diet. I am 24 5’11” and 168 lbs. I have a kind of fast metabolism. I am looking to gain size and weight. With this diet I get around 4200-4800 Cals per day with somewhere around 220-300 Grams of protein. The protein is that high because of the 2 Muscle Juice shakes I drink and I do that get the cals up higher. I drink a Gallon of water a day. I have a hard time sometimes finishing the meals to the point where I will chew it a little then swallow it down with water like a pill just to finish it. I know that its better to have more Cals from food instead from the shakes but like I said it gets to be kinda hard to get it all down. This is the diet I have on all training days. My off days are Thursday and Sunday. On Thursday I only have 1 Muscle juice shake at about 10:00 Am and on Sunday I don’t have one. I normaly go a little off the diet on Sundays. I always remain healthy tho. I don’t drink any soft drinks nor do I get any junk food or candies.



Meal 1 About 7:00 Am
1 Cup of Oats with milk and Body Fortress protein shake (it’s the walmart kind)
560 Cals /21 Fat /55 Carb /39 Pro use a casein based shake as the whey will be in and out to quicly to keep you going till the next meal or use egg whites

Meal 2 About 10:30 Am
Muscle Juice Protein shake
1300 Cal /33 Fat /186 Carb /71 Pro Horrible. You may as well drink table sugar. This is loaded with fructose and maltodextrin. Have a proper meal here like 8oz chicken and some EFAs (10 walnuts, half avocado, desert spoon flax oil are some ideas) and flavour with herbs and spices and light mayo

Meal 3 About 1:00 Pm
Grilled Chicken strips 8-10 Oz and Either 1 Cup corn or 1 Cup brown rice
(the corn is ½ cream stye /2 whole kernel yellow drained)
445 Cal /8 Fat /44 Carb /54 Pro lose the corn

have a pre workout shake you have not eaten for 4 hours, not a good situation when you are about to stress the body, I would try some whey and powdered oats (50g pro and 40g carb)
Workout at 5:00
Meal 4 Post workout 6:00
Muscle Juice Protein Shake + 10g Glutamine
1300 Cal /33 Fat /186 Carb /71 Pro about the only time that this shake is a good thing. you need the high gi fast acting carbs here to replace muscle glycogen however it contains a ridiculous ammount of fat, that shake is awful mate buy a tub of whey and some dextrose or WMS and make your own. No wonder you are getting fat when you are spiking insulin levels with high GI carbs and dropping in 33g of fat!

Meal 5 About 8:00
Fish, Chicken, Turkey Or steak depending on the mood.
2 Turkey sandwich on wheat
940 Cal /34 Fat /86 Carb /48 Pro way too much fat for one meal, shoot for between 10-15g

OR I will eat something like
fish with green beans and potatoes
Roasted chicken with carrots and pees

Something along those lines. I try at get at least 600 Cals in for the last meal.



Average day will yield around 4500 Cal /130 Fat / 550 Carb /280 Pro

Please give input on this diet and any suggestions to improve. Im not on a cycle and have never cycled. I have put on some size with this diet but I have also noticed a little bit of fat gain on my mid section and sides. I am currently 168. I’m up from about 150. I’m looking to cycle in about a year or so. I will do Test E at 500 per week. Im not worried about the fat because I have always been thin and I figure I will cut down the fat weight after the cycle and pct .

Thanks guys for the help.

To be honest i would re do this diet. Try to aim for pro/carb meals around workout time and then taper off to pro fat meals later in the day. Drop the horrid shakes they will just make you fat.

[Mr Tick]

perfectbeast2001 can you recommend a good casein based shake thats not to hard on the wallet and some EFA. Also should i be takeing amino acids?

On meal 3 you said lose the corn. is it okay to have it later in the day maby in another meal?

Pre workout i will make a bodyfortress shake and eat 1 cup oats say 30 min before workout. Sound good?

Post workout i will use what i have left of my muscle juice then drop it and get some new whey and dextrose. What is WMS? walmart stuff?

That last meal i will cut the cheese out of that meal and it will help a lof with the fat there. I eat 4 slices on swiss cheese with thoes turkey sandwiches.

Also i will try and split up thoes sandwiches if i have the time to do so maby a hour or so apart.


Thanks man for the fast reply. I really appreciate your help bro.

[perfectbeast2001]

perfectbeast2001 can you recommend a good casein based shake thats not to hard on the wallet and some EFA. Also should i be takeing amino acids? Syntha 6, syntrax matrix 5.0, pro complex from ON) Aminos are great for a during workout water drink

On meal 3 you said lose the corn. is it okay to have it later in the day maby in another meal? yes the meal after the post workout shake. your body can use the higher gi carbs here.

Pre workout i will make a bodyfortress shake and eat 1 cup oats say 30 min before workout. Sound good? yes good

Post workout i will use what i have left of my muscle juice then drop it and get some new whey and dextrose. What is WMS? walmart stuff? WMS is waxy maize starch as found in vitargo. You can buy it plain from primaforce (carb slam). IMO it is the best carb for PWO.

That last meal i will cut the cheese out of that meal and it will help a lof with the fat there. I eat 4 slices on swiss cheese with thoes turkey sandwiches. keep the cheese and cut out the bread. you dont need carbs here as you are going to bed.

Also i will try and split up thoes sandwiches if i have the time to do so maby a hour or so apart.


Thanks man for the fast reply. I really appreciate your help bro.

Hope that helps.

[Mr Tick]

Ok after looking around at prices and amount of protein per container. The syntax matrix 5.0 has the most servings per container for the cost. It only has about 22g pf protein tho. The ON pro complex has 60 grams of protein but your taking in 60g of the power which yields only 30 servings per container.

So if I was to get the syntax matrix should I consume 2 scoops in the morning that way I would get the 44g of pro with my oats?

I only eat ½ cup oats with whole milk. I had a typo up top so I have 300 cal /11 fat /39 carb /13 pro. Should I add a ½ scoop of the carb slam or is that 39g of carb good?

The 2nd meal will be 8oz chicken like you said with ½ cooked cup brown rice. I add some chicken broth to it for a little juice. The chicken is the walmart frozen grilled breast and rib meat. Good?

3rd meal same as second. Or i will eat the 2 turkey sandwiches here because i will be up longer to use the carbs from the bread and make the last meal same as 2nd meal

Pre workout
Rethinking my daily schedule to make sure I will always be on track it will be hard for me to get those oats before the workout. Would 1 scoop of the Syntax W/water be fine here?

Post workout 2 scoops of the Syntax and 1 carb slam. That would be 340g Cal /3g Fat /34g Carb /44g Pro. Do I need more carbs or pro?

Dinner you said remove the bread. Is it okay to have 1 really large sandwich instead of the 2. I eat 100% whole wheat bread 13g carb each slice. Im going to workout a planned dinner with my wife for each day. EX Mon fish with rice and pees. Tues Steak sweat potato. Wed roasted chicken with green beans and noodles. I will put it up when we work it out.

I will eat a sandwhich when I dont have the time to cook or on its day. Is that cool

I will also get Udo's Choice Oil Blend and takes those 2x a day for my EFA.
O_mega-3 fatty acids 920mg
O_mega-6 fatty acids 460mg
O_mega-9 fatty acids 400mg

Sorry if I get a little repetitious here but I am the kind of person who likes to have something completely planned out and I can follow it perfectly everyday with no exceptions. Its just hard for me to plan it all out. Thanks for all your help. Its really great to have people who really care on here helping us out.

[perfectbeast2001]

Ok after looking around at prices and amount of protein per container. The syntax matrix 5.0 has the most servings per container for the cost. It only has about 22g pf protein tho. The ON pro complex has 60 grams of protein but your taking in 60g of the power which yields only 30 servings per container.

So if I was to get the syntax matrix should I consume 2 scoops in the morning that way I would get the 44g of pro with my oats? yes 2 scoops

I only eat ½ cup oats with whole milk. I had a typo up top so I have 300 cal /11 fat /39 carb /13 pro. Should I add a ½ scoop of the carb slam or is that 39g of carb good? no carb slam is for PWO only. Add more oats

The 2nd meal will be 8oz chicken like you said with ½ cooked cup brown rice. I add some chicken broth to it for a little juice. The chicken is the walmart frozen grilled breast and rib meat. Good? ok but i am in UK we dont have walmart so ill leave it up to one of your fellow countymen to offer there opinion

3rd meal same as second. Or i will eat the 2 turkey sandwiches here because i will be up longer to use the carbs from the bread and make the last meal same as 2nd meal ok

Pre workout
Rethinking my daily schedule to make sure I will always be on track it will be hard for me to get those oats before the workout. Would 1 scoop of the Syntax W/water be fine here? No that would be next to useless as it has no carb. You need carbs here and oats get my vote. blend them in a shake or eat them raw with some youghurt.

Post workout 2 scoops of the Syntax and 1 carb slam. That would be 340g Cal /3g Fat /34g Carb /44g Pro. Do I need more carbs or pro? 2 scoops carb slam here.

Dinner you said remove the bread. Is it okay to have 1 really large sandwich instead of the 2. I eat 100% whole wheat bread 13g carb each slice. Im going to workout a planned dinner with my wife for each day. EX Mon fish with rice and pees. Tues Steak sweat potato. Wed roasted chicken with green beans and noodles. I will put it up when we work it out. Im confused about what you mean here, are you saying you want some bread with your dinner. You could have it here as part of your dinner (tuna sandwich or chicken sandwich) but not as an added item.

I will eat a sandwhich when I dont have the time to cook or on its day. Is that cool not if your subbing your good meals with sanwiches then no. Look there is no easy way to do this. If you could get big and ripped eating sanwiches all day then it would be lovely but you cant.

I will also get Udo's Choice Oil Blend and takes those 2x a day for my EFA.
O_mega-3 fatty acids 920mg
O_mega-6 fatty acids 460mg
O_mega-9 fatty acids 400mg

Sorry if I get a little repetitious here but I am the kind of person who likes to have something completely planned out and I can follow it perfectly everyday with no exceptions. Its just hard for me to plan it all out. Thanks for all your help. Its really great to have people who really care on here helping us out.

You need to plan this diet out properly with macros so i can give better advice. it is hard for me as some times im not sure what you mean when you want to add or sub bread. Also hard without the portion sizes and cals ect. It will take a couple of hours but it will be worth it. Once you have done it you can use it as a backbone to create all future diets as the ingredients rarely change.

[Mr Tick]

I call everything a meal just for ease of making comments on certain sections.

Meal 1 7:00Am
Mens mega sport MV, Tr***ex, Udo's Choice Oil 500mg-
1 cup Oats, protein and 1 cup Whole Milk shake.
550 Cal/ 15.5 Fat/ 67 Carb/ 41 Pro

Meal 2 10:30Am
8oz grilled chicken breast, 1 cup brown rice, 2tbs chicken both
556 Cal/ 8 Fat/ 40 Carb/ 66 Pro

Meal 3 2:00Pm
Same as meal 2. Or leftovers from last nights dinner.

Meal 4
30 Min before workout About 4:30Pm
1 cup Oats, protein and 1 cup Whole Milk shake.
550 Cal/ 15.5 Fat/ 79 Carb/ 41 Pro

Meal5
After workout About 6:00Pm
Syntrax protein with carb slam + 10g glutamine
610 Cal/ 11 Fat/ 64 Carb/ 52 Pro

Meal 6 About 8:00Pm
Mens mega sport MV, Tr***ex, Udo's Choice Oil 500mg-
8ozGrilled tilapia rice a roni 1 cup green beans
546 Cal/ 11 Fat/ 59Carb/ 51 Pro


Total
3368 Cal /69 Fat/ 349 Carb/ 317 Pro

O_mega-3 fatty acids 920mg
O_mega-6 fatty acids 460mg
O_mega-9 fatty acids 400mg

The protein in meal 1 and 4 is the body fortress. I still have some left and will finish it off then all my protein shakes will be Syntrax 5.0. For dinner I have made up a list of several things. It will be things like steak and sweet potato, meatloaf with mashed potato and peas, Grilled BBQ chicken with sweet potato. Is mashed potato good to eat for a last meal of the day at about 8:00pm? I normaly go to be around 10:00 or so. How is ground chuck? I normal get the 93/7 or the 97/3 meat. I never get anything more fatty.

My off days are Thursday and Sunday. On these days if I didn’t have the before and after workout shakes my macros will be 2208 Cal/ 42.5 Fat/ 211 Carb/ 224 Pro. How do these numbers look? What should I do if I need to bump them up? Should I only cut the PWS shake and keep the BWS in there to help with my macros? I wouldn’t have a prob with doing cardio on those days as a form of workout for 30-45 min and keeping the same diet. Keep in mind im trying to bulk so normally the only cardio I do is about 5 min for warm up before my workout.

Thanks

[Jfew44]

The 2nd meal will be 8oz chicken like you said with ½ cooked cup brown rice. I add some chicken broth to it for a little juice. The chicken is the walmart frozen grilled breast and rib meat. Good?

The only thing I would say about that chicken is it is very high in sodium. If you are not worried about that then that chicken is fine. Personally, I get fresh chicken breasts, but it all depends on that wallet as the fresh is more expensive.

[Mr Tick]

Yeah thats why i get that stuff because i get 3 meals per bag and its about 6 bucks a bag. Really easy on the pocket book.

[Mr Tick]

Bump for some more reviews. Post #8

[perfectbeast2001]

I call everything a meal just for ease of making comments on certain sections.

Meal 1 7:00Am
Mens mega sport MV, Tr***ex, Udo's Choice Oil 500mg-
1 cup Oats, protein and 1 cup Whole Milk shake.
550 Cal/ 15.5 Fat/ 67 Carb/ 41 Pro

Meal 2 10:30Am
8oz grilled chicken breast, 1 cup brown rice, 2tbs chicken both
556 Cal/ 8 Fat/ 40 Carb/ 66 Pro

Meal 3 2:00Pm
Same as meal 2. Or leftovers from last nights dinner.

Meal 4
30 Min before workout About 4:30Pm
1 cup Oats, protein and 1 cup Whole Milk shake.
550 Cal/ 15.5 Fat/ 79 Carb/ 41 Pro

Meal5
After workout About 6:00Pm
Syntrax protein with carb slam + 10g glutamine
610 Cal/ 11 Fat/ 64 Carb/ 52 Pro

Meal 6 About 8:00Pm
Mens mega sport MV, Tr***ex, Udo's Choice Oil 500mg-
8ozGrilled tilapia rice a roni 1 cup green beans
546 Cal/ 11 Fat/ 59Carb/ 51 Pro


Total
3368 Cal /69 Fat/ 349 Carb/ 317 Pro

O_mega-3 fatty acids 920mg
O_mega-6 fatty acids 460mg
O_mega-9 fatty acids 400mg

The protein in meal 1 and 4 is the body fortress. I still have some left and will finish it off then all my protein shakes will be Syntrax 5.0. For dinner I have made up a list of several things. It will be things like steak and sweet potato, meatloaf with mashed potato and peas, Grilled BBQ chicken with sweet potato. Is mashed potato good to eat for a last meal of the day at about 8:00pm? I normaly go to be around 10:00 or so. How is ground chuck? I normal get the 93/7 or the 97/3 meat. I never get anything more fatty. potato is fine as it is not too long after workout so your body will need some carbs. i like to stick to low GI but then i am very sensitive to carbs and put fat on with ease. if you go to bed at 10 then eat at 10 too. cup of cottage cheese and 15g of unsalted nuts would be great here

My off days are Thursday and Sunday. On these days if I didn’t have the before and after workout shakes my macros will be 2208 Cal/ 42.5 Fat/ 211 Carb/ 224 Pro. How do these numbers look? What should I do if I need to bump them up? Should I only cut the PWS shake and keep the BWS in there to help with my macros? I wouldn’t have a prob with doing cardio on those days as a form of workout for 30-45 min and keeping the same diet. Keep in mind im trying to bulk so normally the only cardio I do is about 5 min for warm up before my workout. dont miss an entire meal just because you are not at the gym. sub the shakes for more chciken and some veg.

Thanks

looks good. try it for three weeks then let us know if you have had any good results.

[Mr Tick]

OK cool ill give it a go. Ill have to see what people are doing with their cottage cheese because i dont like it that much. Maby put some pineapple in it or something. Ill sub that 6:00 meal with some chicken and ill still do the oats and protein at about 4:30 or so.

Thanks so much man.

Im glad i got something to work with here. I just hope that i have enough cals and can gain some weight. Ill let you know how its going in about 3 weeks.