Looking for some solid advice on diet

[George26]

Hi there I am new to the board. If you want to see my pic its
www://community.webshots.com/photo/2689711360102139752Wnakju
I am about 165lb

Ok I am going to do a cycle of Tren/test in a few months and would love to gain quality muscle and alot of it and at the same time keep my fat low. I did tren and test about 3 years ago but dident get the cals in so only gained about 8lb but got RIPPED. I would like to do this again and do it right. My goal is about 15lb of quality muscle and lower my body fat if possible. What kind of cals would you guys suggest. I am very sensitive to carbs and fat if I get in alot of protine I seem to gain very easy. I am checking out milos advice and its good. So in closing I want to gain alot of muscle very little if any fat what kind of cal/protine/fat would you guys with EXPERENCE suggest.
Thank you very much

[fit4ever180]

Read the stickies at the beginning of this forum and good call checking out milos videos...

What are your other stats?

BF%
Age
Height
Weight 165
Training
Cardio

I personally like a ratio of about 38/42/20 (protein/carbs/fat) for lean bulking...
It is most definately possible to cut BF% and add muscle at the same time...

[George26]

Thanks, i am 5,9 28 in pretty decent shape although self admittted my diet is not good and needs to be better mostly I train about 3 times a week my bench goes from about 195lb for 8 to 185lb for 8 depending on how well I eat. Lots of room for improvement!!!
Go to webshots.com my user name is george1057 password YVHyB thoses pics is about a year old
Funny when I eat right I gain like crazy so I am going to get my diet solid then take it up a notch later

[fit4ever180]

Are you as lean now as you are in your pics? They're not bad by the way... You've got potential, but with a proper diet you could gain a shitload before jumping on gear... All dependson your future goals... No offense, but if you gain like crazy on a proper diet then, I would think that would be incentive enough t stick with it

Assuming you are as lean now as in your pics, I'd say your around 10% BF give or take 1 or 2%, which would put your BMR at around 2775 calories per day... For a lean bulker I would shoot for about 900 cals above that per day in order to do an effective lean bulk... Doing a bit of cardio should help mitigate fat accumulation should it occur...

[smokethedays]

Are you as lean now as you are in your pics? They're not bad by the way... You've got potential, but with a proper diet you could gain a shitload before jumping on gear... All dependson your future goals... No offense, but if you gain like crazy on a proper diet then, I would think that would be incentive enough t stick with it

Assuming you are as lean now as in your pics, I'd say your around 10% BF give or take 1 or 2%, which would put your BMR at around 2775 calories per day... For a lean bulker I would shoot for about 300 cals above that per day in order to do an effective lean bulk... Doing a bit of cardio should help mitigate fat accumulation should it occur...

Please say that you mis-typed that bro.

[smokethedays]

Thanks, i am 5,9 28 in pretty decent shape although self admittted my diet is not good and needs to be better mostly I train about 3 times a week my bench goes from about 195lb for 8 to 185lb for 8 depending on how well I eat. Lots of room for improvement!!!
Go to webshots.com my user name is george1057 password YVHyB thoses pics is about a year old
Funny when I eat right I gain like crazy so I am going to get my diet solid then take it up a notch later

IMO shoot for 4000k a day. split into 7-8 meals. including a 40 grams casein shake in water when you wake up to take a wizz, have it ready and just down it and back to bed, that will keep your metabolism off-falling down even in your sleep, results= SHREDDED.
And to stay lean(er) while gaining split into 50/30/20 Pro/Carbs/Fat respectivley.

Good pix by the way

Good luck

[sizerp]

IMO shoot for 4000k a day. split into 7-8 meals. including a 40 grams casein shake in water when you wake up to take a wizz, have it ready and just down it and back to bed, that will keep your metabolism off-falling down even in your sleep, results= SHREDDED.
And to stay lean(er) while gaining split into 50/30/20 Pro/Carbs/Fat respectivley.

Good pix by the way

Good luck

True.

[fit4ever180]

Please say that you mis-typed that bro.

Oh shit! Most definitely a typo! Thanks smoke! It's been edited... I think 4000 cals may be a bit much for him to jump into right off the bat, even while on the sauce, but jmo... I would start a bit lower and increase as I felt necessary... Good advice on the mid-sleep casein shake...

[George26]

Thanks still that lean,I always like when people post there pic gives you an idea of what they are working with... Ok I will up my cals and protine between what you guys say and milos think I am getting a good idea. Diet confusion has always been a problem and feel if I get it dialed in will be easyer to reach my potential... That has always been my problem...

[fit4ever180]

Diet is by far the hardest part of this game, but once you get it nailed for your own body, you are capable of manipulating it very effectively and efficiently... Keep up the good work