Can someone comment about the diet ive put together below. Does it look ok??

[gymcrazy24]

Cals Carbs Protein Fat
Breakfast

1 Egg Yoke 59 0.5 2.5 5
4 Egg Whites 16.5 0.5 3.5 0
2 Slices Toast 120 22 4 0
2 Glasses OJ 170 40 2 0

Mid Morning

2 Rice Cakes 56 14 2 0
1 Apple 80 21 0 0
1 Protein Drink 50 2 40 2
1/2 Pint Skim Milk 120 16 10 0

Lunch

1 Beef Steak 170 0 26 6
1 Cup Rice 260 60 6 0
1 Cup Broccolli 25 5 3 0

Mid Afternoon

Jacket Potato 220 32 5 0.5
Tin Tuna in Water 115 0 23 2

Dinner

2 Chicken Breasts 240 0 48 4
1 Cup of Veg 35 8 1 0
1/2 tin Plum Tom 50 10 6 0
1/2cup Cot Chees 82 3 14 3

After Training
Protein Shake 50 2 40 2
Milk 120 16 10 0

2038.5 252 246 24.5

[Billy_Bathgate]

I hope thats not a bulking diet...

You should have at least 60-100 simple carbs right after training. This is more important that protien.

Honestly I woudl starve to death though lol

If this is to cut, while hopefully on alot of AS or you will shrink..then I suppose its ok if you cut back on some of the breads and added a little more protien.

[gymcrazy24]

Yeh this is for cutting up but with a serious course of AS and maybe some Growth if i can get it.

What would you change to turn the same food in to a bulking cycle then cos i'd probably bulk up over winter. what areas would be best to increase, calories, carbs, protein or all of it?

[gymcrazy24]

Oh forgot to say i havent put in carbs after my training because i dont get to the gym till 9pm so thought it was too late to have carbs after then, what do you think?

[Billy_Bathgate]

IT doesnt matter, I woudl always have in my simple carbs psot workout. That is my nuymver 1 priority, replensh my glycogen ASAP!

For bulking..I thikn if you actually doubled what you had (still jsut 60-100grams simple carbs PW though) I think it woudl be great.

I looked over your totals and by adding it up from p/c/f I got a total of 2212.5 btw.


I think you could cut on it. Cals are lower than what Id dare to take them though. Like I said above, Id just cut out the breads and add a little more protien.

[gymcrazy24]

Thanks!

The figures arnt 100% accurate, i had to guess a few things but thanks for checking it, didnt realise there was a calculation you could do to get numbe of Cals from c/f/p??

I only weight 13st and im 5'9. Do you think on a good course of AS that i'll stack on some muscle with this diet? Would you just increase the carbs and cals to bulk up then because isnt 250g of Protein more than enough for someone my size each day?

[Billy_Bathgate]

You ass....giving my your weight in stones! LOL..I had to look that one up

I got around 183 lbs??

No I dont think youll put on much muscle at all with that diet. You may lose some fat, but I dont think there will be much for muscle gains..esp on around 2250 cals.

If you want to lost a little fat and add soem fairly lean muscle, I would take the protien up to maybe 300grams, keep the carbs mostly green veggies and keep the fat around 50g monosaturated. The cals Id say around 4000 to make gains really.

1 gram of protien = 1 gram of carb = 4 calories
1 gram of fat = 9 calories
1 gram alcohol = 12 calories


250 is probally enough for your size, but you need good cals that are unlikley to give fat. protien is the best choice for that.

[gymcrazy24]

Sounds like you really know your stuff, cheers buddy. Sorry about the weight in Stones, im in the UK remember, we dont use pounds. ha ha

So just to clarify if i want to build a bit of muscle on this diet just up the protein intake a little and eat a lot more vegetables and add some simple carbs to my dinner like rice?

Interesting Conversion Rate. Alcohol sucks huh! im finding it really hard to stop drinking, still binge drink once a week

PS - The AS Course ive started is

1 - 10 Test Depot 250
3 - 10 Trenbolone Acetate
5 - 10 Winnny Tabs
2 weeks on 2 off Clenbuterol
20mg a day - Nolvadex
50mg a day Proviron

[Billy_Bathgate]

I would jsut up the protien and add in only a simple carb shake post workout. After that, add more vegies till you get your total cals up to maybe 3.5-4K

I think you can hit the goals you want off that.

[gymcrazy24]

Are any vegies better than others for giving you carbs without filling you up? I'd have to eat a whole field full of vegetable to add another 1.5 thousand calories. Is amazing how much you've got to eat. So many people expect results by just sticking gear in and having an extra protein drink a day. A lot more dedication required me thinks!!

[flexgolf]

what the hell is a stone?

[Money Boss Hustla]

Originally posted by flexgolf
what the hell is a stone?

a unit of weight measurement. I think 1 stone is 14 pounds....I think.

[gymcrazy24]

Yeh you got it in one, 14lbs is one Stone. Us brits still talk in Stone when it comes to body weight but Lbs and G's if we're buying food. ha ha

[iron4life79]

GC,
i'm going to move this thread to the proper forum bro.....


peace I4L

[Billy_Bathgate]

Ok you at 2250 right now.

Add in a 80g simple carb shake, like malodextrose. Or even better ditch the protien shake and grab some quality weightgainer like Nlarge.

Right there that added 320 cals. You have down 50 cals for a 40 grams shake, it shoudl be 160. All in all 3 scoops Nlarge in milk is about 600 cals. You have like 175 lets say so just take the difference and you just added 425 cals.

Now we are at 2625 (again..an estimate)

Lets say we want 4000

Thats a difference of 1375

Lets add in another 100 grams protien (2 shakes) = 400 cals

lets add in 2 table spoons of fish, flax, olive, etc oil

Thats another 180 caks,

So we need another 150-200grams of carbs

Thats not much really.

Id relook over your figures. Alot of them arent adding up right.

Keep in mind portion sizes and the conversions I gave you

[gymcrazy24]

Thanks mate. I'll go over the figures again, i think your right some of them might be wrong especially the portein shakes. Good idea to throw some weight gainer in though instead when i want to build.

I'll go with the cutting version to see what happens and then get prepapered for a big weight gaining course over the winter. Thanks for all the feedback its really helped. K