Diet Critique for 3rd cycle

[PiecinItUp]

Hey guys

Stats: 22yrs/o 190 lbs 11-12% BF, Training since I was 15 but got serious when I was 20

I've had a lot of bad experiences with AAS in the past because I got introduced to it by my friends brother who obviously only wanted to make some money and didn't care about my health or my gains.

http://forums.steroid.com/showthread.php?t=87951

That is my horrible steroid history.

I Found AR, got advice when I was 20. I got my blood levels checked and everything was fine thank god. I trained natural till I was 21, got up to 175-180 and kind of got stuck there but kept working out.

First Knowlegable Cycle:
Test Cyp 600/wk 12 wks
EQ 400/wk 11wks
Proper PCT
Did this cycle in the fall/winter after my 21st bday (late oct bday) Went from 175~180 to 195~200 lbs and now I'm sitting at 190 probably still 11% BF

I will start my 2nd or 3rd (who really knows) cycle in the next week or so. I would say it's my 2nd REAL cycle

Cycle 3: Test Prop 1-14 100mg/EOD
EQ 600mg/wk 1-13
Masteron 100mg/eod 7-14
Winny 50mg/ed 9-14

Id like to be around 205-210 and keep most then cut back down to 190-185 and get in the single digit BF%

Here is the diet I've been using (variations here and there)


Meal 1 Pro/Carb
8 egg whites 2 whole w/salsa
2 slices whole wheat toast w/ peanut butter
1 banana
1 cup oats with 1 scoop whey protein
2 cups water

Meal 2 Pro/Fat
Lean Ground beef/Lean Steak/Fish/or Chicken
Green veggies
15ml Flax
2 cups water

Meal 3 Pro/Carb
Chicken/Tuna/Steak/Beef
1.5 cups Brown Rice/Whole-wheat pasta
2 cups water

Meal 4 Pro/Fat
Tuna will full fat mayo, cheese, veggies
2 cups water

Workout

Meal 5 PWO Intake
2 scoops whey protein 100g dextrose
2 cups water

Meal 6 PPWO Meal
Chicken or Fish, 6 red potatos, Veggies

Meal 7 Pro/Fat
Fish/Steak/Chicken or Egg Whites with two whole eggs, 2 tblsp natty peanut butter

Meal 8 Pro/Fat before bed
3 scoops whey, 15ml flax

Totals:~~ 3-3500 Cals, 360-400gm protein 250gm carbs, 70-80gm fat


Looking forward to some positive feedback.

[Kärnfysikern]

Hey guys

Stats: 22yrs/o 190 lbs 11-12% BF, Training since I was 15 but got serious when I was 20

Id like to be around 205-210 and keep most then cut back down to 190-185 and get in the single digit BF%

Here is the diet I've been using (variations here and there)

So you are gonna bulk now up to 210 and then cut? Just making sure I know your plan

Meal 1 Pro/Carb
8 egg whites 2 whole w/salsa
2 slices whole wheat toast w/ peanut butter
1 banana
1 cup oats with 1 scoop whey protein
2 cups water

To much fat in this meal with both the 2 whole eggs and peanut butter. If you want to do a real clean bulk you need to ditch the peanut butter and maby the whole eggs aswell.

Meal 2 Pro/Fat
Lean Ground beef/Lean Steak/Fish/or Chicken
Green veggies
15ml Flax
2 cups water

Looks good to me. But 15ml flax seems a bit to much. Thats about 15 grams. Id say cut it down to 7 or so and add 7 grams of olive oil instead.

Meal 3 Pro/Carb
Chicken/Tuna/Steak/Beef
1.5 cups Brown Rice/Whole-wheat pasta
2 cups water

Looks good

Meal 4 Pro/Fat
Tuna will full fat mayo, cheese, veggies
2 cups water

Switch place betwen meal 3 and 4 so you have the pro carb meal pre workout. Its much better to have a pro carb meal pre workout than a pro fat.

Meal 5 PWO Intake
2 scoops whey protein 100g dextrose
2 cups water

looks ok.

Meal 6 PPWO Meal
Chicken or Fish, 6 red potatos, Veggies

good.

Meal 7 Pro/Fat
Fish/Steak/Chicken or Egg Whites with two whole eggs, 2 tblsp natty peanut butter

good.

Meal 8 Pro/Fat before bed
3 scoops whey, 15ml flax

Same as above. Cut the flax in half and add 7 grams of olive oil.

Totals:~~ 3-3500 Cals, 360-400gm protein 250gm carbs, 70-80gm fat


Looking forward to some positive feedback.

Total macros looks good to go. Good luck

[PiecinItUp]

Thanks for the advice johan!

Yeah my plan is to bulk with lean mass till I hit 210 then see how much I lose off cycle, wait a couple months and try to maintain, then cut. I am turning 23 in October and was thinking about starting GH in the spring to cut. I am still deciding if I should wait a few more years tho.

As for this diet, I pretty much just followed the Bulk diet sticky and added a few variations of my own. I also plan on using some recipes from the recipe forum once in a while.