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06-15-2006, 10:14 AM #1
Lean Mass Builder- Please Critique
This is the diet ive laid out for my next cycle consisting of test,eq,dbol , and winny. Im 5'11, 197lbs 12-15% body fat(on the lower end of that). Any suggestions changes would be great. I designed the times around my school schedule. Im trying to add lean mass and lose some body fat.
8 A.M. - 45 mins cardio
Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray
1 packet instant plain oatmeal
1 scoop whey
total- 506 cals, 53 pro, 50 carb, 11 fat
Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat
Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo
1 banana
total - 527 cal, 60 pro, 58 carbs, 6 fat
Meal 3(pre workout) - 3:15
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax)
total - 241 cals, 24 pro, 24 carbs, 6 fat
Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm
PWO- 5:15-5:45
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat
Dinner- 6:45-7:15
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies
total - 784 cals, 70 pro, 109 carbs, 7 fat
Meal 7- 1-1 1/2 hrs b/f bed
1 cup 2% cottage cheese
1 scoop whey
total - 300 cals, 52 pro, 11 carbs, 7 fat
Totals
Carbs - 362 Gm : 37%
Protein - 440 Gm : 49%
Fat - 57 Gm : 14%
Cals - 3722Last edited by aaronswt84; 06-15-2006 at 02:03 PM.
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06-15-2006, 10:21 AM #2
i don't see the need for flax before your workout. i would take in an amino mix before you workout as well. if you are bulking with gear, you need to eat more. i'd bump it by 300 cals. you should also find a way to eat right as you go to bed, and maybe in your case have a casein shake mid night. just my $.02
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06-15-2006, 10:25 AM #3
I really like having my shakes in light vanilla soy milk, but i took it out, should I ad it back in to jump it up around 300 cals. Also Ill ad a casin shake b/f bed. I sleep like a rock so chances of me getting up to make a shake are slim, but ill try.
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06-15-2006, 10:39 AM #4
also im not really trying to bulk, I want to gain as much lean mass as possible, and loose some bf
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06-15-2006, 11:55 AM #5
bump...
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06-15-2006, 11:56 AM #6
Also get the old fashioned oat meal the packets have to much sugar in them alot of members use sugar free jam or splenda I personally like them plain but I would deffiantly switch from pack to old fashioned oatmeal
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06-15-2006, 12:10 PM #7Originally Posted by mn_fighter
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06-15-2006, 12:38 PM #8
i get the regular unflavored instant oatmeal, its sugar free.
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06-15-2006, 12:54 PM #9
personaly(we are same height and weight) I would lower carbs, increase fat somewhat and ditch kcal down to around 3200. But that would be for my metabolism and knowing I am very carb sensivite.
Otherwise the meals looks good to me. Give it a shot and take note on how your apperance change.
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06-15-2006, 02:02 PM #10
after tasting tuna w/ flax, i think ill change out meal two with a sirloin steak. I was also looking at the carbs and cals, the only thing is when i lower my carbs my energy level goes to sh!t faster than i know what to do with.
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06-15-2006, 02:03 PM #11Originally Posted by aaronswt84
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06-15-2006, 02:05 PM #12
johan your lucky, I just got back from the gym, ive been cycling my carbs and trying to keep them low, energy level was terrible. I think im going to try some NO-explode or some other pre-workout shake for energy
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06-15-2006, 02:08 PM #13Originally Posted by aaronswt84
Find a level of carbs where you are energetic and strong at your workouts without a stimulant. You can also try and focuse your carbs around your workout. Having maby 40% of the days carbs 1,5 hour pre workout and 30% pwo
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06-15-2006, 02:14 PM #14
Ive also tried that method, to many carbs also make me tired, haha. That balance is hard to find. Usually I do best when i have carbs spread out during the day, and only whole wheat ones, my body crashs if i eat stuff like white bread, sugars, white pasta, etc.
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06-15-2006, 02:17 PM #15Originally Posted by aaronswt84
If you can, get caliper tests done every third week or so now when clean bulking.
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06-15-2006, 02:35 PM #16
i was thinking about getting my own actually, any ideas on how hard it is to do? theres not really a good place around here to get it checked
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06-15-2006, 02:37 PM #17Originally Posted by aaronswt84
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06-15-2006, 02:40 PM #18
ill have to look into that some more.... anyone have any suggestions
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06-15-2006, 03:32 PM #19
sorry i didn't notice u were still trying to reduce your bf%, but it appears you know what you are doing and your body will most likely respond well when you apply the tactics that make you feel the best. (that is in regards to energy and mood). good luck bro !
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06-15-2006, 03:43 PM #20
thanks nova step, any ideas on a good way to check your bf at home??
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06-15-2006, 04:22 PM #21
i just get it done every 4 weeks, then i go by a mirror, never a scale. but i don't have any measuring devices or tips...no, sorry.
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