critique my diet please

[bjohnson1968]

Im 41 yrs old running a cycle of dbol 20mg ed and test cyp 200mgs twice a week for a total of 400mg

here are my stats wgt 205 hgt 6' 0'' bf 12%

this is my daily diet

meal 1- 2 eggs with 2 toast and 1 cup of oatmeal
meal 2- 400 grams of yogurt protein shake 68 grams with tbls pb added
meal 3-7 0z. chicken breast 1 cup veg and top chicken breat with cheese
meal 4 13 pound ground beef and baked potato
meal 5 protein shake 68 grams
meal 6 either chicken again or fish and 1/2 cup rice

sometimes I do 7 which is generally pasta or another shake

any help would be appreciated I dont want to get fat as H***

[Bossman]

It looks like you're getting enough protein, except for your first meal. You could add some whey before your 1st meal or eat a lot more egg whites. I get 48 grams of whey upon wakening and then eat 10 egg whites within an hour at breakfast.

It's hard for me to tell how many carbs you're getting. That's where you'll add size.

[bjohnson1968]

what do you think I need for carbs total and Il start countiing them remember I dont want to get fat I should say I also have a high metabolism though let me know

[bjohnson1968]

I count over 200 g of carbs in my supps alone if that helps

[Bossman]

What are you goals? Do you want to lose fat, gain lean mass with little fat?

[bjohnson1968]

yes that is the goal lean mass You sjould know I also grink alot of cranberry and oj both high in carbs if that helps

[Bossman]

You will add a little fat if you want to gain lean mass. You must be in a calorie surplus to add muscle. But, you can limit the amount by watching your diet. Watch your weight carefully and add calories if needed to keep gaining weight.

The juices are simple sugars. Good post workout, but I wouldn't drink too much late in the day. They will illicit an insulin spike. Insulin is a storage hormone.

You haven't mentioned how you are training. Diet is important, so is your training.

[bjohnson1968]

well my training is as follows mon chest/tri tue back/bi wed leg/shoulders thurs i do cardio and abs all these days i do as much weight as possible til failure with a six to eight rep goal generally I work out solo and do about an hour and 1/2 fri i switch it up hit all upper body with lighter weight shoot for 12 reps or til failure sometime mix abs other days but they seem to recover slowly ive only been following this diet for two weeks and have added 12 lbs but notice my face filling out and chin getting flab

[bjohnson1968]

i should tell you I haved trained for six years and was 215 lb however I had an injury and lost weight back to 180ish Ive been back training now for a couple months and now way 205 Ive been on supps (proteins and creatines) since starting back but added this diet and put 12 lbs on since

[chuckt12345]

lol 13 pounds of ground beef each day should put on some quality lbs

[bjohnson1968]

I think you knew it was 1/3 lbs

[bjohnson1968]

why do people have to be a**h**es on this site every thread there is one of them

[Phate]

why do people have to be a**h**es on this site every thread there is one of them

relax bro, it's just a little internet hazing, hit me with a pm to remind me and i'll go over your diet when i get back from school, btw, it would be nice to know the macros(cals/pro/carbs/fat) for each meal and your goals with this diet

[bjohnson1968]

Ok here we go with my diet stats

cals-4070
pro-361
carbs-396
fat-151

this does not include any beverages or the creatine I do nor does it include anything that may or may not come from milk thistle or gluc/chon I do for joint support

what I want from this diet is the ability to put on lean muscle without the fat I see starting at my chin if that helps

[bjohnson1968]

here is a breakdon per meal

meal/cal/pro/carbs/fat
1-360/26/54/14
2-1480/88/257/27 ....this is a mass xxx protein w/yogurt and pb
3-370/28/16/29
4-610/72/26/37 I missed these carbs in the total above actual is 422 total
5-510/68/29/9
6-740/79/40/35

[JScondition]

To help with the whole good carb bad carb thing that will help with lean gains...every carb is good when you are on, but you'll be at an advantage if you regulate what kind of carbs you eat at certain meals in the day.

Try to eat whole grain carbs at every meal EXCEPT for the two meals following your workout. On those meals its ok to eat those white rice and baked potatoes because they will be used quickly by your body.

Also make sure you are eating no later than an hour after your workout... your body needs the nutrients ASAP! 30 min after would be best.

Hope this helps

[chuckt12345]

why do people have to be a**h**es on this site every thread there is one of them

wow it was just a joke dude,, relax,, yes i knew it was 1/3 rd pound

[YoungBuck024]

More egg whites. egg's protien is most absorbed by the body.

[bjohnson1968]

cool now this is what im talking about do you think over all intake is good

[bjohnson1968]

sorry chuck
I know some people joke but it seems as soon as someone post jokes the thread gets off topical and I really am serious about improving my mind and body

peace

[mg1228]

im sure phate is gonna help u out---but if we knew ur tdee and macro totals for each meal and totals for the day(including what u drink) we can go ahead and knock this thing out----also put ur workout in there(between what meals)---also u doin any cardio? imo if u have gained 12lb in two weeks ur eatin way too much over ur tdee, hence the fat gain--i would reccomend 500 over tdee with cardio 3x a week for a clean bulk---maybe a little more cals seeing how ur on a cycle----but u can add lean muscle eating at tdee while on test

[bjohnson1968]

I should clarify I have not started the cycle planning next week sorry my diet totals are listed above.. as far as beverages I drink oj in the morning 12 oz... water the rest of the day...12 oz cranberry with meal 4...then i work out I can"t list my workout I bounce around to much but I did list my workout days above and I can tell you I get at least 24 sets per body part easily.. workout after meal 4...prior to workout I do creatine blend...I'm doing cardio 1 day a week well 2 day play bb on sunday...Don't get me wrong I'm not fat I'm just concerned next week when I do start the dbol test that I don't get fat... want to make sure all is in line the only thing I've noticed is a litle under my chin...maybe I'm worried about nothing just want to do right

[mg1228]

I should clarify I have not started the cycle planning next week sorry my diet totals are listed above.. as far as beverages I drink oj in the morning 12 oz... water the rest of the day...12 oz cranberry with meal 4...then i work out I can"t list my workout I bounce around to much but I did list my workout days above and I can tell you I get at least 24 sets per body part easily.. workout after meal 4...prior to workout I do creatine blend...I'm doing cardio 1 day a week well 2 day play bb on sunday...Don't get me wrong I'm not fat I'm just concerned next week when I do start the dbol test that I don't get fat... want to make sure all is in line the only thing I've noticed is a litle under my chin...maybe I'm worried about nothing just want to do right

ur stats are pretty good like u said---i think ur worried about nothing too----if u didnt get fat in the last 2 weeks gaining 12lb on no cycle--u def aint gettin fat when u go on---

[bjohnson1968]

cool I was hoping someone said that.. I was thinking i'm pretty good..I always had the old normal 3 meals a day maybe skip lunch mentality.. I started this diet in prep for the cycle it was hard as he** to eat like that at first but now I actually feel hungry when I eat

Peace

[mg1228]

good luck---yea ur body gets used to being fed when u get on that schedule

[Phate]

im sure phate is gonna help u out---but if we knew ur tdee and macro totals for each meal and totals for the day(including what u drink) we can go ahead and knock this thing out----also put ur workout in there(between what meals)---also u doin any cardio? imo if u have gained 12lb in two weeks ur eatin way too much over ur tdee, hence the fat gain--i would reccomend 500 over tdee with cardio 3x a week for a clean bulk---maybe a little more cals seeing how ur on a cycle----but u can add lean muscle eating at tdee while on test

yep, as soon as we get those we can start going to work

[bjohnson1968]

Phate I have all that listed above bro

[bjohnson1968]

here is a breakdown per meal

meal/cal/pro/carbs/fat
1-360/26/54/14
2-1480/88/257/27 ....this is a mass xxx protein w/yogurt and pb
3-370/28/16/29
4-610/72/26/37
5-510/68/29/9
6-740/79/40/35

[bjohnson1968]

I should clarify I have not started the cycle planning next week sorry my diet totals are listed above.. as far as beverages I drink oj in the morning 12 oz... water the rest of the day...12 oz cranberry with meal 4...then i work out I can"t list my workout I bounce around to much but I did list my workout days above and I can tell you I get at least 24 sets per body part easily.. workout after meal 4...prior to workout I do creatine blend...I'm doing cardio 1 day a week well 2 day play bb on sunday...Don't get me wrong I'm not fat I'm just concerned next week when I do start the dbol test that I don't get fat... want to make sure all is in line the only thing I've noticed is a litle under my chin...maybe I'm worried about nothing just want to do right

[Phate]

here is a breakdown per meal

meal/cal/pro/carbs/fat
1-360/26/54/14
2-1480/88/257/27 ....this is a mass xxx protein w/yogurt and pb
3-370/28/16/29
4-610/72/26/37
5-510/68/29/9
6-740/79/40/35

yeah, but i don't know what you are eating to get those totals, it could be chicken and potatoes or McDonalds lol

including some foods you eat(or just writing out what you eat tomorrow) would help alot as the food choice is even more important than the overall stats

[bjohnson1968]

Ok here we go with my diet stats

cals-4070
pro-361
carbs-396
fat-151

[bjohnson1968]

meal 1- 2 eggs with 2 toast and 1 cup of oatmeal
meal 2- 400 grams of yogurt protein shake 68 grams with tbls pb added
meal 3-7 0z. chicken breast 1 cup veg and top chicken breat with cheese
meal 4 13 pound ground beef and baked potato
meal 5 protein shake 68 grams
meal 6 either chicken again or fish and 1/2 cup rice

sometimes I do 7 which is generally pasta or another shake

[Phate]

meal 1- 2 eggs with 2 toast and 1 cup of oatmeal
2 whole eggs? you need to add protein here, there's maybe 15g and the oatmeal is incomplete protein at that
meal 2- 400 grams of yogurt protein shake 68 grams with tbls pb added
why the shake? how about some beef and sweet potatos or red potatos instead of the yogurt and shake
meal 3-7 0z. chicken breast 1 cup veg and top chicken breat with cheese
cut out the cheese, it's not needed here, add another cup of veggies and top with salsa
meal 4 13 pound ground beef and baked potato
what fat content is the beef?
meal 5 protein shake 68 grams
cut out the shake, have another helping of beef and potatos but only half the amount of potatoes from the previous meal, add some veggies
meal 6 either chicken again or fish and 1/2 cup rice
type of rice?
sometimes I do 7 which is generally pasta or another shake

Last meal should contain some good fats to give you a sustained release of protein throughout the night, beef is better than chicken for the last meal(better amino acid profile and takes longer to digest), cottage cheese and yogurt will also work(as long as they aren't sugar filled)

[bjohnson1968]

egg generally upset my guts but only the yokes I can add whites

time would be the only reason for shake over food or lack of knowledge I guess

cheese will be gone and I love veggies so I will add

37 grams of fat

here again I would have to say just easier for the shake but could easily cook meal 2 and 5 together

havent been consistant on rice type

I would much rather do the beef not a big fan of chicken I can add yogurt but cant gut the cottage cheese what about fish here

[bjohnson1968]

overall for a newbie I didnt think that was to bad its easy to tell Phate your a bro that can be trusted with your knowledge thanks alot for your help

what about the creatine when I start the cycle can I ditch it
you got my pct straight last night know my diet that should be it

Thanks again PEACE

[Phate]

egg generally upset my guts but only the yokes I can add whites

time would be the only reason for shake over food or lack of knowledge I guess

cheese will be gone and I love veggies so I will add
add as many as you want(within reason), as long as they're fibrous then go all out
37 grams of fat
And most of that is saturated, especially PWO you don't want alot of fats because they slow down digestion and you want to get the protein and carbs digested as fast as possible, whey protein powder with oatmeal ground up is a pretty good shake and it will give your body the optimum conditions to shuttle the proteins and carbs to your myofibrils
here again I would have to say just easier for the shake but could easily cook meal 2 and 5 together

havent been consistant on rice type
long grain brown is good for throughout the day, white rice can be used PWO as a carb source
I would much rather do the beef not a big fan of chicken I can add yogurt but cant gut the cottage cheese what about fish here

fish is great, just add some fish oil caps on top of that and it's perfect, get a leaner beef like a 93/7 or 96/4

overall for a newbie I didnt think that was to bad its easy to tell Phate your a bro that can be trusted with your knowledge thanks alot for your help
anytime, i love helping people achieve whatever goals they have, it's a win-win for everyone
what about the creatine when I start the cycle can I ditch ityeah, but you can start it again during pct
you got my pct straight last night know my diet that should be it

Thanks again PEACE

yep, just make sure you have EVERYTHING before you start, including AIs and other ancillaries. aside from that you're good to go IMO

[bjohnson1968]

spot on bro I will have everything in hand Il keep you posted on my progress

Peace and once again thanks your arite bro