DiEt HeLp for first cycle

[Pittsteel321]

I like variety i cant stay on it if it isnt mixed up a lil. this is what i put down so far because i get FREE subway for as many meals a day as i want so i always eat it a couple it saves me money too

Meal 1: 2 scoops of whey or oatmeal (depending on time i have)

Meal 2: 3 eggs 3 egg whites

Meal 4: 6inch whole wheat double turkey with olive oil

Meal 5: 6inch whole wheat double chicken

Meal 6: oatmeal, banana, scoop of whey

Post workout: 2 scoops of whey

Pre-bed: 1 cup of cottage cheese

i have raisins in bulk lol for potassiums and cuz i like them to snack thought the day. Meal 6 is variable with the oatmeal i may change it to chicken breast if im in the mood.

I have lots of protein bars around if i cant make a meal while im on the go. im looking for a lean bulk.

[D7M]

I lived in Pittsburgh for a couple years...it was a pretty cool city, so I won't flame you on this, but your diet is going to need some serious re-working. there's a sticky on it.

[FallenWyvern]

Before you do anything calculate your BMR and TDEE.

http://www.weightlossforall.com/calculate%20cals.htm

[Pittsteel321]

ok try again i read the stickies. my macros and stuff are rough estimates. im new at this and really appreciate help

Meal 1: 7:30am

4 Egg Whites, 2 eggs, 1 slice fat free swiss, 1 cup oatmeal, 2 cups of silk

35g protein / 40g carbs / 7g fat



Meal 2: 11:00am

2 scoops of whey, 1 cup of peanuts, 2 Clementine

65g protein / 2g carbs / 10g fat



Meal 3: 1:00pm

whole wheat double meat chicken 6 inch

44g protein / 30g carbs / 3g Fat



Meal 4: 3pm

whole wheat double meat buffalo chicken 6 inch

44g protein / 30g carbs / 3g Fat




Meal 5: PWO Nutrition

2 Scoops Whey Protein, clementine

40g protein / 10g carbs / 0g fat



Meal 6: 5:30pm

4 egg whites, 2 eggs, protien bar, 2 cups of silk (i enjoy it)

50g protein / 70g carbs / 3g fat


Meal 7: 8:00pm

2 scoops of whey, banana, 2 fat free turkey dogs

65g protein / 15g carbs / 0g fat



Meal 8: Before Bed

1 cup of fat free cottage Cheese

15g protein / 3g carbs / 0g Fat

[FallenWyvern]

I think you should plug all this in a fitday and repost, your macros are way off and we need a daily total. We will need your personal stats as well if you aren't going to calculate your BMR and TDEE.

But to offer something helpful I will say that you need carbs PWO. A cup of oat is fine. Secondly real food is always best. Shakes and bars should be avoided if you can. I would look into cans of tuna, chicken breast, top sirloin, low fat ground beef and salmon.

[Pittsteel321]

sorry i didnt calc my BMR. i do have a tenida at home.

I am 5"6 177lbs
15% BF
I've been training what i consider seriously about a year now. I hope to get more serious.

my lifting stats:
max bench: 300
2 handed curl:115
squat: 225 (needs a lot of work due to neglect)


Im not a great cook i do enjoy real food much more than shakes...... im also somewhat poor. work for min wage and go to comunity college. i have no financial help.

i do like extra lean ground beef i think i can make a hamburger without getting sick.... fat free hotdogs have always been my fav lean meat lol.

is the subway no good?

[Pittsteel321]

Total:
Protien 358
carbs 200
Fat 26


I think these are a little high for me...... any suggestions? should i take a few meals out? I want to increase muscle mass on my first cycle but try to reduce that 15% bodyfat.

[FallenWyvern]

I don't know how a cup of peanuts and 4 whole eggs is 26g fat. Even chicken breast has some fat.

First thing you need to know is about how many calories does it take to maintain your current weight. This is an estimate.
(177*.85/2.2*21.6+370)*1.375= 2550ish is your TDEE (assuming light activity multiplier).

Lean bulk means to me that you want to maintain your current weigh while losing fat? Or it means you want to gain weight? Well eating 2550 you should maintain and 2800-2900 you should be gaining weight slowly.

The numbers you posted 358/200/26 is 2466 cals but I don't think your numbers are right. Calorieking or fitday are good sites.

Lets say you are gonna try to eat 2800 cals a day. I would shoot for a 40%/40%/20% macro split. That would be 280/280/62. You are eating 8 meals. 7 is fine really. 280/280/62 divided by 7 is 40/40/9. That should be your target meal. Try to eat 40 grams pro 40grams carb 9 gram fat every meal.

I wouldn't worry about splitting the fats up so much because you are gonna get them with most lean proteins and eggs. But you need to eat approx 40 grams protein and 40 grams carbs every meal, 7 times a day.

Reevaluate your plan every 3-4 weeks and make adjustments by adding or subtracting calories. It's a very slow process. Train hard!

[Pittsteel321]

im going to fitday right now thank you very much i really appreciate it

[Pittsteel321]

Okay i substituted the peanuts with raisins because i have them i like em and i get cramps without enough potassium.

but this diet came out with


Total

Calories: 2,437

Fats: 65.8

Carbs: 171.1

Protien: 310.2

I like this i may replace one shake with chicken breast or extra lean ground beef. I'll see how i like that many shakes a day. even though i should have a little more calories to maintain i think cutting a little bit wouldnt hurt and I've never had nearly this much protein in my diet ever before so i should be able to make gains.

I do think the fat is a little high? should i cut out a couple eggs???

[Pittsteel321]

hmmm maybe ill cut down a lil......... could cut out meal 7 and lose a shake?? would i still get good gains off of the 500mgs of Test and 30mg of Dbol??? I am 15% Bf and ive been this high for a very long time id really like to cut that down but i dont wanna sacrifice possible muscle gains........

[POPS]

I agree w/fallen. Goto fitday.com and you will be amazed!! It is actually foolproof. There's a lot of information on that site. It answered all of my questions. Check it out. Good luck!

[FallenWyvern]

Fats are perfect. Carbs are low and protein is high.

[Pittsteel321]

yaa the protien did look a little high too me...... any suggestions? ill try subbing in another sandwich on whole wheat perhaps?

[Pittsteel321]

okay again thank you for the help you are the best. My Goal is to start out dropping a little bit of the bodyfat, like a not not so extreme cut and maintain 2300 calories this entire cycle..... i think i can get good gains off of this.

i reduced the protein a little but added some carbohydrates. If i miss any meal i can always add another shake thats the good news. Here it is:

Meal 1: 8am

4 Egg Whites, 2 eggs, 1 cup oatmeal


Meal 3: 12pm

Whole wheat 5oz chicken 6 inch


Meal 4: 3pm

Whole wheat 5oz chicken 6 inch


Meal 5: 5pm

4 egg whites, 2 eggs, 2 slices of wheat bread


Meal 6: PWO Nutrition

2 Scoops Whey Protein, clementine, i cup of juice


Meal 7: Before Bed

1 cup of fat free cottage Cheese, 2 cups of silk (I enjoy it)

Calories: 2395

Carbs: 186.4

Protien: 262.9

Fat: 70.1

[FallenWyvern]

Reread post 8.


Make each meal have 40 grams protein and 40 grams carbs. Eat 7 meals this way.

[Pittsteel321]

alright will dooooo

[Pittsteel321]

okay i edited it. really meal 5 was the only one lacking so i added 2 pieces of toast. i didnt want carbs before bed. i added juice too PWO

[FallenWyvern]

I guess it looks okay. I will say try it only because you get free subway.

I am not a fan of any kind of bread other than Ezekiel bread.

Again you get free subway.