Check out my Diet please.

[jaredb909]

Hi, my name is Jared. Ive been lifting since i was 16, i am 23 now. Ive been serious about it for the last 2-3 years. When i started at 16 i was about 310lbs and id say at least 40% body fat. I am now 202lbs and im at 9% body fat. Oh and im 5,11.

Ive been considering a cycle fo about 8 months and have done lots of research but im not 100% sure its the right time for me. I figure first step is to see if my diet is good. Right now with the diet ive been on ( going on 5th month ) and the cardio ive been doing, my body fat % has been going down very very slowly and ive been gaining some size also but very slowly.

Here is my diet all layed out on a excel spread sheet.

http://www.highmph.net/Diet-mon-fri.xlsx

Here it is in this thread. Its alot more detailed in the excel spread sheet tho.

Meal # 1 5:45 AM ON 100% Whey
Protien Fat Carb Cal
24 1 3 120
Morning Cardio (H.I.T) 30 Mins
Meal # 2 7:30 AM Oat Meal, with Muscle Milk Whey
a diet rockstar and 3 fish oil pills
Protien Fat Carb Cal
74 18 150 1025
Meal # 3 10:00 AM Brown Rice, with spinach and
8oz of chicken breast
Protien Fat Carb Cal
63 3 85.5 660
Meal # 4 12:30 AM Brown Rice, with spinach and
8oz of chicken breast
Protien Fat Carb Cal
63 3 85.5 660
Meal # 5 3:30 PM Oat Meal Bar
Protien Fat Carb Cal
30 12 49 390
Weight Training
Meal # 6 6:15 PM Cyto Gainer
Protien Fat Carb Cal
54 6 75 570
Meal # 7 8:30 PM Chicken,Flax seed flat bread with
Mayo (Canola Oil)
Protien Fat Carb Cal
64 42.5 18.5 555
Meal # 8 10:30 PM Casin,Natural Penut Butter and
2 fish oil pills
Protien Fat Carb Cal
31 20 9 350
SLEEP TIME.
Daily Total
Protien Fat Carb Cal
403 105.5 475.5 4330

[baseline_9]

Repost ur diet in the thread m8

[army_cobra]

I like the way you set up your diet. It seems to me that you have to many cals. Im no diet freak and i might be wrong. You will get some good advice on here.

[Damienm05]

I can't critique the diet properly unless you post it in the thread. And you should because the diet isn't awful but I'd definitely make changes. I see quite a few empty calories to be honest.

That said, physically, you're a good candidate for a cycle and it's nice to see you here as diet is the most important factor in gains. You're a little bigger than me when I did my first cycle last year and the same age. It's only fair to tell you now that, to be honest, I do regret it. Like you, my diet was decent but as soon as I got it in check 100% I ran to the needle and frankly, I could have gained another 10 lbs. natural without it just based on the diet changes. My cycle wasn't a failure or anything, just saying that I'd focus on getting your diet down pat, running it for 12-weeks and then reassess.

So our first steps are getting that diet posted here and getting a full critique going. The goal will be to eliminate all calories not coming from lean protein, complex carb, and essential fats. Once we've done that, we need to tailor the calories to your specific stats and goals. Read the info below for BMR/TDEE and disregard any "basic" info you already know - you clearly have some diet knowledge but setting the macros/calories at the right point is the biggest thing.

http://forums.steroid.com/showthread...ead&highlight=

also, diet from my recent cycle for reference of structure - though your structure is decent.

http://forums.steroid.com/showthread...th.&highlight=

[jaredb909]

Ok i added it to my original post.

[yungone501]

Three out of eight meals are shakes...atleast make them whole food.You should wait atleast another 2-3 years before cycling, IMO. Congrats on all the weight lost, sounds like you have got a great foundation.

[jaredb909]

For the shakes, heres why.

I like to do my cardio in the morning right when I wake,i dont want to be on a empty stomach so I take a low calorie whey shake that has a good amount of bcaa's in it.

My next shake is right after weight training.

My last shake is right before bed and is a casein shake.

These are really my only options for these situations, right?
Please correct me if im wrong.

[gbrice75]

see bold

Hi, my name is Jared. Ive been lifting since i was 16, i am 23 now. Ive been serious about it for the last 2-3 years. When i started at 16 i was about 310lbs and id say at least 40% body fat. I am now 202lbs and im at 9% body fat. Oh and im 5,11.

Congrats man, that's awesome progress, you should be very proud!

Ive been considering a cycle fo about 8 months and have done lots of research but im not 100% sure its the right time for me. I figure first step is to see if my diet is good. Right now with the diet ive been on ( going on 5th month ) and the cardio ive been doing, my body fat % has been going down very very slowly and ive been gaining some size also but very slowly.

Get the diet in check and forget cycling for now. You don't need it yet, trust me

Here is my diet all layed out on a excel spread sheet.

http://www.highmph.net/Diet-mon-fri.xlsx

Here it is in this thread. Its alot more detailed in the excel spread sheet tho.

Meal # 1 5:45 AM ON 100% Whey
Protien Fat Carb Cal
24 1 3 120

I understand why you're doing the shake here and have no problem with it. If i'm nitpicking, maybe do some egg whites instead

Morning Cardio (H.I.T) 30 Mins

Meal # 2 7:30 AM Oat Meal, with Muscle Milk Whey
a diet rockstar and 3 fish oil pills
Protien Fat Carb Cal
74 18 150 1025

Here's where the problem comes in - 2nd meal of the day, and no real food protein source yet. Muscle Milk is shit to boot... at LEAST get a better whey protein. What is the oatmeal - whole oats, or packeted/flavored oatmeal?

Meal # 3 10:00 AM Brown Rice, with spinach and
8oz of chicken breast
Protien Fat Carb Cal
63 3 85.5 660

Now we're talking!

Meal # 4 12:30 AM Brown Rice, with spinach and
8oz of chicken breast
Protien Fat Carb Cal
63 3 85.5 660


Meal # 5 3:30 PM Oat Meal Bar
Protien Fat Carb Cal
30 12 49 390

Is this something you make yourself, or something you buy? I'll withold judgement until you answer, but chances are i'm going to tell you to drop this completely and replace with a good clean protein source and good complex carbs. This is one of your most important meals and good sustained energy is required for an all-out effort in the gym

Weight Training

Meal # 6 6:15 PM Cyto Gainer
Protien Fat Carb Cal
54 6 75 570

Drop the cyto gainer and replace with whey protein PWO, and add your own carbs. Alot of us throw oats right into our shakes

Meal # 7 8:30 PM Chicken,Flax seed flat bread with
Mayo (Canola Oil)
Protien Fat Carb Cal
64 42.5 18.5 555

Crappy carb for a PPWO meal. I'd replace with sweet potato or something good like that

Meal # 8 10:30 PM Casin,Natural Penut Butter and
2 fish oil pills
Protien Fat Carb Cal
31 20 9 350

Kind of alot of fat IMO but otherwise ok meal

SLEEP TIME.
Daily Total
Protien Fat Carb Cal
403 105.5 475.5 4330

Even with my changes, I wouldn't be surprised if you got fat on this diet. 4330 is a massive amount of calories for somebody your size. Chances are you do not need this many calories to gain good clean mass. I would bring carbs down by 100g and protein can stand to be brought down as well. Hell, even fats can come down a bit. Unless you're really active outside of the gym, 3500 calories would probably be plenty for you, or at least a good start point to slowly adjust from.

[jaredb909]

the oatmeal is whole oats, I usually mix water and whey in the oats before I microwave it, then once its done ill add some sugerfree syrup on top.

For the oatmeal bar I buy them at gnc.

So if I replace cyto gainer with some 100% whey , what good carbs or fat should I add with this? Keep in mind i have no access to a blender .

[gbrice75]

the oatmeal is whole oats, I usually mix water and whey in the oats before I microwave it, then once its done ill add some sugerfree syrup on top.

For the oatmeal bar I buy them at gnc.

So if I replace cyto gainer with some 100% whey , what good carbs or fat should I add with this? Keep in mind i have no access to a blender .

Definitely drop the GNC bar and follow my advice above.

Just add rolled oats to your shake. Shake it up, drink, chew, repeat. I do it every day and actually love it.

[POPS]

the oatmeal is whole oats, I usually mix water and whey in the oats before I microwave it, then once its done ill add some sugerfree syrup on top.

For the oatmeal bar I buy them at gnc.

So if I replace cyto gainer with some 100% whey , what good carbs or fat should I add with this? Keep in mind i have no access to a blender .

if your cytogainer was for pwo, get regular whey and add oats for pwo. Get yourself a good shaker bottle. Mix all together with water and youre gtg..

[jaredb909]

ok so ill replace the cyto gainer with some 100% whey and some oats. For the oatmeal in the morning, instead of adding the muscle milk into it, how about some egg whites or whole eggs?

Then for the GNC bar i guess ill replace it with some chicken or beef and a potato or some rice?

[Damienm05]

1 whole egg and 8-10 whites with your oats would be ideal - much better than protein powder.