new diet for current new weight please check

[Lach01]

I am 5'6" current weight is 159.9lbs bf unknow
Please can you look over diet according to the Harris Benedict Formula for Men i need 3000cals for new current weight so i have revised diet and come up with this, when i started cycle weight flew up i understand that is going to be partly because of the gear and cals being up from what they used to be but now even after a few weeks of increasing diet my weight increase has slowed down completly and i dont seem to be moving from 11.4lbs which is getting fustrating, please could you take a look and advise on areas which you think may be needing to be increased, i havent taking any carbs in last meal as this is usually at 21:30/22:00hrs so dont want to put fat on from the carbs at this time but if think its needed please advise.

Pre WO and PWO meals varying depending on shift i work can either be in morning Pre WO 9am post 11.30am/12pm or Pre WO 6pm and 8.30/9.00pm PWO

As soon as a wake up
protein shake
protein 23g / carbs 2g/ fat 2g

breakfast
5eggs - 4whites 1 whole
1/2cup oatmeal
protein 38.5g/carbs 13.2g / fat 26.3g.

meal3
tin of tuna
2 whole meal bread
pro 13.5g / carbs 9.3g / fat 2.2g

meal 4
2 chicken breasts
1 sweet potaote
cup of veg
protein 110.5g / carbs 45.5g / fat 12.6g

meal 5
1 tin tuna
pasta 200g
mayo
pro 37g / carbs 152g / fat 4.5g

meal 6 preWO
Protein shake
apple
protein 23.4g / carbs 21.1g / fat 2.2g

meal 7 PWO
Smoothie
2scoops protein
100g frozen fruit
1 banana
150g yougurt
protein 57.3g / carbs 111.2g/ fat 5.4g

meal 8
Chicken breast
cup of veg
pro 57.4g / carbs 32g / fat 6.1g

total protein 360.6g / carbs 386.3g / fat 61.3 / cals 3539.3

sups:
400mg Vit c
1 multi vit tab
2 x vit b complex tabs
currently stopped creatine as i have been on continusly for last 3months so having 2 weeks off and will go back on to 5g PreWO and 10Gpost, Glutamine was stopped also PWO as i read that taking this PWO slows down the absortion of protein PWO(any theorys on this??)
I have got taurine but dont know what dosage to take it in.

My current course is:-
dbol 50mg weeks 1-4(now stopped)
Deca 200mg/pw weeks 1-10
Sust250 500mg/pw weeks 1-12
Hcg 375ius x2pw weeks 4-12
Started clens 23-03-08 at 60mcg now up at 120mcg for rest of cycle would this be causing the decrease in weight gain? (only thing is wouldn't explain the week before hand either)
weeks 14-18 PCT

any help greatfull appreciated and please dnt flame why taking at this weight havent reached natural peak. I know and have already explained several times.

[Lach01]

any vets pb, merc, chuck, anyone, fustrating as hell at mo, dont know whether to stop the clens but last time i took them on bulking gained lean mass very well and helpped me when i came to cutting down. would like to add more food in but unsure where as i am currently at 2g protein and 2g carbs per lb of body weight.

[ChuckLee]

I am 5'6" current weight is 159.9lbs bf unknow
Please can you look over diet according to the Harris Benedict Formula for Men i need 3000cals for new current weight so i have revised diet and come up with this, when i started cycle weight flew up i understand that is going to be partly because of the gear and cals being up from what they used to be but now even after a few weeks of increasing diet my weight increase has slowed down completly and i dont seem to be moving from 11.4lbs which is getting fustrating, please could you take a look and advise on areas which you think may be needing to be increased, i havent taking any carbs in last meal as this is usually at 21:30/22:00hrs so dont want to put fat on from the carbs at this time but if think its needed please advise.

Pre WO and PWO meals varying depending on shift i work can either be in morning Pre WO 9am post 11.30am/12pm or Pre WO 6pm and 8.30/9.00pm PWO

As soon as a wake up
protein shake
protein 23g / carbs 2g/ fat 2g

breakfast
5eggs
1/2cup oatmeal
protein 38.5g/carbs 13.2g / fat 26.3g.

meal3
tin of tuna
2 whole meal bread
pro 13.5g / carbs 9.3g / fat 2.2g

meal 4
2 chicken breasts
1 sweet potaote
cup of veg
protein 110.5g / carbs 45.5g / fat 12.6g

meal 5
1 tin tuna
pasta 200g
mayo
pro 37g / carbs 152g / fat 4.5g

meal 6 preWO
Protein shake
apple
protein 23.4g / carbs 21.1g / fat 2.2g

meal 7 PWO
Smoothie
2scoops protein
100g frozen fruit
1 banana
150g yougurt
protein 57.3g / carbs 111.2g/ fat 5.4g

meal 8
Chicken breast
cup of veg
pro 57.4g / carbs 32g / fat 6.1g

total protein 360.6g / carbs 386.3g / fat 61.3 / cals 3539.3

sups:
400mg Vit c
1 multi vit tab
2 x vit b complex tabs
currently stopped creatine as i have been on continusly for last 3months so having 2 weeks off and will go back on to 5g PreWO and 10Gpost, Glutamine was stopped also PWO as i read that taking this PWO slows down the absortion of protein PWO(any theorys on this??)
I have got taurine but dont know what dosage to take it in.

My current course is:-
dbol 50mg weeks 1-4(now stopped)
Deca 200mg/pw weeks 1-10
Sust250 500mg/pw weeks 1-12
Hcg 375ius x2pw weeks 4-12
Started clens 23-03-08 at 60mcg now up at 120mcg for rest of cycle would this be causing the decrease in weight gain? (only thing is wouldn't explain the week before hand either)
weeks 14-18 PCT

any help greatfull appreciated and please dnt flame why taking at this weight havent reached natural peak. I know and have already explained several times.

OK. Not what you wanna hear, but your diet needs lot of work.

1. I don't see a clue in the shake before breakfast
2. Eat more carbs for breakfast, like 1 cup of oats
3. Don't eat all those whole eggs, too many satured fats, better 6 whites and a whole
4. You have to redistribute the proteins in the meals to give each the same values as more as you can, in example, not enough in meals 3/6, way too much in meal 4
5. You need a shake PWO, high protein + sugar (dextrose), then a PPWO meal
6. You need carbs preworkout along with the proteins, complex carbs to give you the energy to train without catabolize the proteins
7. Glutammine is good for PWO, but I wouldn't bother with supps while on cycle, only vitamin supplements IMO.

Lot of work in your cycle too, bro.

1. Hope you are using deca for joint purposes only
2. Hope you are injecting sust EOD
3. Why HCG during? Have you erectile disfunctions? shrunk balls?
4. Why clen, aren't you bulking?
5. And yes, not reached your plateau yet, but already started cycling, so...

CL

[ChuckLee]

Almost forgot. Hope you are at least 21yo

[Lach01]

OK. Not what you wanna hear, but your diet needs lot of work.

1. I don't see a clue in the shake before breakfast - to bring body out of catabolic state from 8hr fast, ditch?
2. Eat more carbs for breakfast, like 1 cup of oats will do
3. Don't eat all those whole eggs, too many satured fats, better 6 whites and a whole - typo by me 4 whites and 1 whole
4. You have to redistribute the proteins in the meals to give each the same values as more as you can, in example, not enough in meals 3/6, way too much in meal 4 will look over and distubute would taking a chick breast from 4 and cutting in half slove problem?
5. You need a shake PWO, high protein + sugar (dextrose), then a PPWO meal wouldnt the sugars from the frozen fruit add dextrose carbs? if not will as i have box of dextrose. and will add PWO meal how long afterwards?
6. You need carbs preworkout along with the proteins, complex carbs to give you the energy to train without catabolize the proteins think of them added
7. Glutammine is good for PWO, but I wouldn't bother with supps while on cycle, only vitamin supplements IMO. yeah only using the vits and keeping sups for PCT as body will require them more then.

Lot of work in your cycle too, bro.

1. Hope you are using deca for joint purposes only yeah deca for joint, only reason its at a low dose joints seem to go really bad.
2. Hope you are injecting sust EOD yeah sus is eod at 125mg
3. Why HCG during? Have you erectile disfunctions? shrunk balls? balls have shrunk
4. Why clen, aren't you bulking? yeah i am bulking but last time i used clen in the same way i held less fat best to stop and wait till after PCT to restart?
5. And yes, not reached your plateau yet, but already started cycling, so... didnt have this forum or the information when i started gear at 19 wish i did as i would have know otherwise so will prob go natural for few years after this course. and yeah im 24yrs.
CL

Chuck this exactly what i wanted to hear as i would have been going down hill without knowing it cheers, put answers in bold on the cycle section will go back to drawing board and rethink diet. Have a shake first think to take the boady out of the catabolic state its in from fasting from the 8hrs i been sleeping as its abosered quicker than food, eggs was meant to be put down as 4whites and 1 whole sorry will edit. thanks for the info really appreciate it, fin work now so will post new diet tomorrow from looking over. cheers once again.

[Lach01]

Ok i have revised my diet from yesterday and brought the protein levels back down to level amounts for each meal i have also changed meal 5 to two diffrent ones depending if im training or not and also added almonds if im not training for extra protein. Hows this looking now? getting closer as looking over seems to be better than previous IMO but could be wrong.

As soon as a wake up
protein shake
protein 23g / carbs 2g/ fat 2g

breakfast
5eggs - 4whites and 1 whole
1cup oatmeal
protein 50g/carbs 103.2g / fat 26.3g.

meal3
Chicken Breast,
1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat

meal 4
1 chicken breasts
1 sweet potaote
cup of veg
protein 57.1g / carbs 45.5g / fat 6.5g

meal 5
Spag Bol with 2cups pasta
protein 36.5g / carbs 90g / fat 16g
(non training days due to less carbs)

or

turkey 300g
wholemeal bread x 4
protein 63.2g / carbs 128.6g / fat 7g

meal 6 preWO
Protein shake
1/2cup oatmeal
apple
protein 36.6g / carbs 72.2g / fat 2.2g


meal 7 PWO
Smoothie
2scoops protein
100g frozen fruit
1 banana
150g yougurt
50g dextrose
protein 57.3g / carbs 160.2g/ fat 5.4g

meal 8
Chicken breast
cup of veg
pro 57.4g / carbs 32g / fat 6.1g

total macros:-
non training days(without PWO shake)
protein 257g / carbs 408g / fat 62.1g
protein - 1030.8 / carbs 1632 / fat 558.9 total cals - 3221.7
will add a cup of almonds to bring cals up and protein
Protein - 19.6g / carbs 18.2g / fat 46.6g cals - 532.

training days
protein 342.5g / carbs 607.7g / fat 58g
protein - 1370 / carbs 2430.8 / fat 526.5 total cals - 4327.3

[novastepp]

Ok i have revised my diet from yesterday and brought the protein levels back down to level amounts for each meal i have also changed meal 5 to two diffrent ones depending if im training or not and also added almonds if im not training for extra protein. Hows this looking now? getting closer as looking over seems to be better than previous IMO but could be wrong.

As soon as a wake up
protein shake
protein 23g / carbs 2g/ fat 2g

like chuck said, not really a point to this. you need more protein in meal one because those numbers seem off. 4 whites and a whole egg isn't 50g of protein. throw in a scoop of whey into that meal and make it complete.

breakfast
5eggs - 4whites and 1 whole
1cup oatmeal
protein 50g/carbs 103.2g / fat 26.3g.

good choices, but one cup of oats isn't 100g of carbs. it's more around the 60g mark, which would be fine anyway.

meal3
Chicken Breast,
1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat

this meal will work.

meal 4
1 chicken breasts
1 sweet potaote
cup of veg
protein 57.1g / carbs 45.5g / fat 6.5g

again, good.

meal 5
Spag Bol with 2cups pasta
protein 36.5g / carbs 90g / fat 16g
(non training days due to less carbs)

or

turkey 300g
wholemeal bread x 4
protein 63.2g / carbs 128.6g / fat 7g

decent selections, i would stick with teh turkey, and a couple pieces of whole wheat bread. if 4 slices of bread is 130g of carbs that's way too much for that bread.

meal 6 preWO
Protein shake
1/2cup oatmeal
apple
protein 36.6g / carbs 72.2g / fat 2.2g

ok, shake or whole food. i prefer whole food choices, but the shake is fine.

meal 7 PWO
Smoothie
2scoops protein
100g frozen fruit
1 banana
150g yougurt
50g dextrose
protein 57.3g / carbs 160.2g/ fat 5.4g

interesting PWO, it will do. carbs may be a tad high here too. maybe keep then around the 100g mark.

meal 8
Chicken breast
cup of veg
pro 57.4g / carbs 32g / fat 6.1g

good meal, but personally, not ideal for pre-bed.


total macros:-
non training days(without PWO shake)
protein - 1030.8g / carbs 1632g / fat 558.9g total cals - 3221.7
will add a cup of almonds to bring cals up and protein
Protein - 19.6g / carbs 18.2g / fat 46.6g cals - 532.

training days
protein - 1370g / carbs 2430.8g / fat 526.5g total cals - 4327.3

ok, where are the fats?!

you need to have at least 2 pro/fat meals in there. your selections are ok. but you are loading up on carbs to the point where i can't imagine you not gaining fat with that diet. waaay too high on the carbs, granted i think some of your calculations are way off. but try meal one, as a pro/fat meal. flax, or natural peanut butter are my choices, and a lean protein source. 40 or so grams of protein, 20 g of fat. do that at least twice a day. keep your carbs around 300g a day. or 1200cals from carbs. protein i suppose is ok, might be a tad high. and i don't know where you got those fat numbers, i don't see one fat source except the minimal amounts coming from your meats, and your 1 whole egg.

[Lach01]

nolva thanks for taking time to look over
will loose first time protein shake then only reason its there is to take body out of the catabolic state its in.
meal 1 - will look over again getting all details from http://www.calorieking.com/, so may have miss read or chossen wrong ones.
meal 3 happy with this one, first choice ive made correct. lol
meal 4-5 will look back over the macros again, but apart from that they are fine??
meal 6 - if see where your coming from but hate being to full up on food in the gym and the shake is the easiest option for me at the time i fin work.
meal 7 - i'll cut the dextrose to 25g becasue i feel that there will be loads of carbs from banana and frozen mixed fruit tried this in the summer and just feel in love with it great if its a hot day and knackered from gym.
meal 8 - any suggestions apart from cottage cheese i know one of the best to take at this time but cant stand the stuff know of anything that maybe lighter with less carbs??

thanks once again to both you and chuck for spending the time looking over this.

[novastepp]

nolva thanks for taking time to look over
will loose first time protein shake then only reason its there is to take body out of the catabolic state its in.
meal 1 - will look over again getting all details from http://www.calorieking.com/, so may have miss read or chossen wrong ones.
meal 3 happy with this one, first choice ive made correct. lol
meal 4-5 will look back over the macros again, but apart from that they are fine?? yeah they are fine, but check the macros
meal 6 - if see where your coming from but hate being to full up on food in the gym and the shake is the easiest option for me at the time i fin work. being full in the gym meals you aren't waiting long enough before you lift. give it at least an hour.
meal 7 - i'll cut the dextrose to 25g becasue i feel that there will be loads of carbs from banana and frozen mixed fruit tried this in the summer and just feel in love with it great if its a hot day and knackered from gym.
meal 8 - any suggestions apart from cottage cheese i know one of the best to take at this time but cant stand the stuff know of anything that maybe lighter with less carbs?? doesn't have to be cottage cheese. i'm just saying lean protein source and fat would be great here

thanks once again to both you and chuck for spending the time looking over this.

no problem. but you didn't address your fat amounts. planning on adding any?

[Lach01]

yeah i will add sopme flaxs oil into the equation. i have several bottles of peanut oil which my mum was given by the hospital to help her put weight back on from radio and kemo, reckon this would do the trick for the oil, her dietican said they would be fine for me as im in the gym,

Usually fin work at 6 and go to gym at 7 so have an hour but still sits around but all depends if im working 10:00-18:00 or 14:00-22:00 so gym times and meal times change all the time.

how about cod and veg for last meal or protein shake and PB??