Diet Help

[wukillabee]

Stats:
25yr, 5'10", 33" waist, 202lb, training 7yrs, 2 cycles finished. What has really led me here is that ive gone as high as 218lb on cycle, now 2 weeks into pct im down to 201lb, same as before i started my cycle, see the problem? As you can figure, im pissed as hell! I did lose some fat on cycle when that wasn't the goal but still, maybe 10-15lb fat lose and some muscle gain? Heres pics and more info on all that if needed, http://forums.steroid.com/showthread...=374206&page=6 Posts #222 and down.

Avg. Day goes like this:
10:00am wake up

10:15am Meal 1 Pre-Workout: 6 egg whites, 2 whole eggs (350mg ***** 3 and 100mg dha per egg, havest horizons ***** 3/dha eggs), 2 slices ezekiel bread, 1 slice with pure clover honey 1tbs, and 1 slice with natty pb 1.5tbs, 1 scoop and half of ON Pro Complex.
This equals out to cal/car/pro/fat/sodium like 600/56/43/21.5/665. This is just everything listed above except the protein shake. A scoop and a half of Pro Complex adds 202/3.5/45/.75/187. Damn, thats 101g of protein in meal 1, little much huh?

11:30am-1:00pm: gym

1:15pm: 1 scoop and half Pro Complex, 2tbs natty pb, 1 banana (is this considered a meal?)

1:50pm Meal: 1.5 cugs white pasta, 8oz grilled chicken breast

5:00pm Meal: 1 cup brown rice, 2 cups baked chicken breast, .5 cup brocolli, 6oz yoplait fat free yogurt (gonna switch out now for greek plain yogurt from trader joe's 6oz at a time if i can stomach the taste that long!)

8:00pm Meal: Exactly same as above except for yogurt i have 1 banana

11:00pm Meal/Before Bed: Same as breakfast/meal 1 except no carbs of course so instead of the bread i just have 2tbs of natty pb, ON Nitro-Core 24 1 scoop

1:30am Bed

Thats about an average day for me. I usually eat exactly these times and 3hrs apart. I know you guys want macros and all the numbers and totals but can't really do that with say the chicken and some others listed because i dont have the nutritional facts guide they came with anymore. Im sure you guys though can get a fair idea here from what ive listed what im doing right/wrong.

I looked at the calculators and this is what i got if it helps but again, im sure you guys already know this looking at my stats:
Calories Maintain: 3065
40/30/30 split
Carbs: 307
Protein: 230
Fat: 103
all above to maintain as well
Body Mass Index: 29

If you guys seriously need every single macro for each thing i put in me then its gonna take some time and ima have to find that on one of my days off. For now this is the best info i can really give you. Sometimes i switch out the brown rice in meals for mashed sweet potatoes, same portion size. I also sometimes switch out chicken for wild salmon baked about 6oz i believe. Please, any advice id be very happy to take. My goals right now is to keep my gains which already seemed to have gone away from my cycle now im 2 weeks into pct already. Id say just above my maintaining level is what im looking for right now on pct. Then after pct i want to cut with clen.

P.S.
If this goes into account at all i also supplement everyday with 1000mg fish oil cap with meal after the gym and 8pm meal as well as a multi vitamin same times. Also taking kre-akaline supps now as well. Thanks!

[Tigershark]

Having the macros would help. Go to thedailyplate . com without the spaces of course. It is one of the best site I have found for getting macros quick and easy.

[Phate]

will critique when i get back

[eatrainrest]

Having the macros would help. Go to thedailyplate . com without the spaces of course. It is one of the best site I have found for getting macros quick and easy.

^^^^^x2

[jamyjamjr]

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9




do the math...

[wukillabee]

Thanks guys. Had to take my gurl to the ER today and just got back to finally eat, starving! I do all the research and get the info you guys need when i get back. Thank you for looking.

[jamyjamjr]

Thanks guys. Had to take my gurl to the ER today and just got back to finally eat, starving! I do all the research and get the info you guys need when i get back. Thank you for looking.

hope she's okay bro...

[wukillabee]

hope she's okay bro...

Thanks. She messed up her back bad at work last week, saw a chiro twice since then, today woke me up at 8:00am (went to bed at 2:30am) crying because she couldnt get up, literally! Just hope she doesnt have a bad disc goin on. Well, thought id at least get meal 1 out of the way and see how long it really takes to tally things up. Takes quite a bit actually, just time consuming not hard to do. I also included calories and sodium for everything thinking that would help besides the basic pro/carb/fat. Will post up the rest of my macros as soon as i get a chance. Editing first post now.

[wukillabee]

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9




do the math...

Huh? I did the calculator link from the sticky with same numbers,
http://www.active.com/fitness/calculators/calories/#
Doing it manually i got 3167.40, using the calculator with same age, height, activity level, etc. i get 3065. How that works out, i dont know? So Im guessing somewhere in between? I mean my stats are in first post so not hard to see what this would be right?

P.S.
I picked the moderate level intensity calculations. I work a desk job 4 days a week so no activity really at work, i train intense weights 4-5 days a week and now little to no cardio (pct), rest of my free time i spend running errands, cooking all my food, pleasing my g/f (some level of activity here), and thats about it. From that would you say i still fall in the moderate level intensity to calculate? If so, then my calculations should be accurate since thats what ive choose here.

[jamyjamjr]

Huh? I did the calculator link from the sticky with same numbers,
http://www.active.com/fitness/calculators/calories/#
Doing it manually i got 3167.40, using the calculator with same age, height, activity level, etc. i get 3065. How that works out, i dont know? So Im guessing somewhere in between? I mean my stats are in first post so not hard to see what this would be right?

P.S.
I picked the moderate level intensity calculations. I work a desk job 4 days a week so no activity really at work, i train intense weights 4-5 days a week and now little to no cardio (pct), rest of my free time i spend running errands, cooking all my food, pleasing my g/f (some level of activity here), and thats about it. From that would you say i still fall in the moderate level intensity to calculate? If so, then my calculations should be accurate since thats what ive choose here.

u gettin it up and going on your pct????

[jamyjamjr]

id run u at a 40 40 20 split

something like 315g protien 315g carbs and 66g fats... work a diet around that

[wukillabee]

u gettin it up and going on your pct????

Used hcg leading up to pct so that helped a lot! Besides that and regular pct protocol, cialis works wonders! Only use it when needed, love how one dose lasts like 4 days strong for me though.

[wukillabee]

id run u at a 40 40 20 split

something like 315g protien 315g carbs and 66g fats... work a diet around that

I could do that. Now, what is the goal of this 40/40/20 diet, maintain, bulk, cut? Im assuming to go with my goals of maintaining my gains from cycle and gaining a little muscle mass as well without fat gain of course. What kind of split would u suggest for a cutting routine while using clen. After a few weeks past my pct i plan on cutting until i cycle again probably september/october. Only thing ill be using is clen, no test so the cutting diet shouldnt be too extreme to where im losing muscle too. Thanks.
Sorry for all the questions, learning a lot here though.

[wukillabee]

hope she's okay bro...

****, just heard back from the doctor with some bad news. My gurl has a bulging disc that sticks out 6mm and shes only 2! This is ****ed up. Well, wish us luck. She needs surgery asap so thats the next step now.

[eatrainrest]

****, just heard back from the doctor with some bad news. My gurl has a bulging disc that sticks out 6mm and shes only 2! This is ****ed up. Well, wish us luck. She needs surgery asap so thats the next step now.

hope for the best, shes in my prayer

[wukillabee]

hope for the best, shes in my prayer

Thanks bro.

[jamyjamjr]

iv used a 40 40 20 split for both bulking and cutting..

sorry to hear about the issue.. iv got one in my L5.. shit sucks

[wukillabee]

iv used a 40 40 20 split for both bulking and cutting..

sorry to hear about the issue.. iv got one in my L5.. shit sucks

What do u think of my first meal of the day so far, no shake even though its also pre-workout? Without the shake im getting 56g of protein, with im getting like a 100g of protein. My last meal as u can see is similar and i have a shake maybe an hour after my last meal just before bed, casien blend.

[eatrainrest]

What do u think of my first meal of the day so far, no shake even though its also pre-workout? Without the shake im getting 56g of protein, with im getting like a 100g of protein. My last meal as u can see is similar and i have a shake maybe an hour after my last meal just before bed, casien blend.

100g of protein in one sitting is overkill IMO, you should try to evenly distrubte protein throughout the day as best you can. 56g is plenty for one meal, we dont condone shakes unles its PWO, because when it comes down to it.. nothing can substitute for food.

[wukillabee]

100g of protein in one sitting is overkill IMO, you should try to evenly distrubte protein throughout the day as best you can. 56g is plenty for one meal, we dont condone shakes unles its PWO, because when it comes down to it.. nothing can substitute for food.

Makes sense. What about how many say they take a casien type of protein before bed with say 2tbs of natty pb. I would assume you would count this right? Ill be sure to cut the shake pre-workout, will save me some cash too. Ill just have whey right away after my workout then still have my casien blend before bed. That ok?

[jamyjamjr]

the casien and pb before bed is fine..

[eatrainrest]

Makes sense. What about how many say they take a casien type of protein before bed with say 2tbs of natty pb. I would assume you would count this right? Ill be sure to cut the shake pre-workout, will save me some cash too. Ill just have whey right away after my workout then still have my casien blend before bed. That ok?

definately will save you money and youll benefit more preworkout with a startchy complex carb/pro meal. the thing with PB at night is it does have some carbs, your better of with the casein and liquid EFA like almond, walnut, fish oils for examples, liek for example my last 3 meals after my post workout meals are

1-cup shredded lettuce, tbsp extra virgin olive oil, 6 oz. turkey breast
2-cup shredded lettuce, 1/2 cup egg whties, 2 oz. turkey breast, 1 tbsp almond or walnut oil
3-bed meal-1.5 scoops casein protein with fish oil