Diet Help (warning fairly long!)

[klepp1214]

Where to begin.. I figured this board was a good start!
First a bit of background, Im 24 years old and ive been taking in knowledge, and lifting anywhere from casually to semi seriously for about 6 years. Ive made stabs at cutting and managed to get myself down to 6.5% bodyfat, Ive made stabs at getting as big/strong as possible and got myself up to around 200 even @ 5'10", and ive also gone through my lazy phases where i quit lifting totally, lost everything (current) and sit at around 170 pounds with 14-15% bodyfat (total guess).

Ive done 2 cycles, my first was sustanon and i started it with superdrol. The second was just straight Test E @ a slightly higher dose than i ran the sust.

All in the coarse of the past year and a half ive gone from 170 and flabby to 200 and lean, back down to 170 and flabbier than i began in the first place! A bench from 315 for 3 (lifetime first while on) back down to currently trying to get 2 plates for 8.

Long story short I got a girlfriend, I became a homebody, I let myself go.. along with the cycles shutting me down very hard, I ended up pretty depressed and just let training go. Now I realized that I have 2 options, to get off my ass, bust my ass, and get it all back and feel better about myself (without AAS!) or to stay depressed, flabby, weak and be a homebody!

Im too young, i choose option A. So in less than a year, ive managed to lose 100 pounds on my bench, 30 pounds bodyweight all while putting on at minimum a few % in fat (from coming off juice + bad diet) and i want to reverse that by next summer. Problem is, im a hardgainer.. and everyone knows unless your very damn fortunate, putting on weight while burning fat is very difficult, as is losing fat while keeping your muscle.

It is october, and i plan on trying to "clean" bulk until february, and at the end of february start cutting for spring. I have also entertained @ that point trying out clen (yes/no/opinions?)

Either way, I have no problem following a diet spot on, nor do I have a problem training consistantly with plenty of determination. Currently my split is as follows Mon - Chest & Forearms, Tues - Shoulders & Neck, Wed - Tris & Bis Thurs - Quads & Hamstrings, Fri - Upper Chest (problem area) & Abs Sat Back & Calves and I take Sunday off. Come February Ill be doing cardio daily rotating the treadmill one day, heavy bag the next.

Now after all that reading (sorry!) My real question comes down to diet help. Im plenty familiar with the basics such as keep protein high and carbs high while bulking. Cut out carbs and sugars while cutting etc. But im looking for a bit more fine detail. I know times of certain foods being consumed play a factor, supplementation, everything. I want to be in an optimum environment if ya know what i mean. I cant afford a nutrionist so you guys are the best i have! To make it a bit simpler, are weight gain drinks a bad idea? Would one a day hurt or help? If the latter, can someone recommend a decent one that isnt too fatty, or that is tolerable taste wise and not over expensive? Next, if someone can afford the time (I know its asking a ton) Is it possible to help me out with a realistic sample diet. Specifics are good, as there are plenty of differences in cuts of beef alone. I understand the need for frequent meals, but to bulk clean what should my ratios look like? how many meals should i eat factoring in drinks such as weight gain or protein. Keep in mind your talking to someone who has to make due while at work for 8 hours a day! Depending on others advice regarding ratios and calorie intake to bulk without putting on a ton more fat than ive already gained =( .... ive thought of something along the lines of
breakfast - egg whites and/or oatmeal and/or skim milk + sugar free cereal
next meal - weight gain shake
lunch - tuna or lean turkey breast sandwich x2 on wheat + cottage cheese
pre workout - 1 chicken breast, 1 or 2 redskin potatoes
post workout - protein shake
dinner - chicken breast, potatoes and/or fish and/or some type of sphagetti/pasta

thats extremely general and I hope someone can help me with specifics and fine tuning! I wont worry about the cutting diet until that time comes but I'd like to create a simple foolproof template of common foods that can be easily found and stick by it, even post my results after a few months.

again i know this is an asston to be reading, so if anyone replies Hats off to you!

[audis4]

Where to begin.. I figured this board was a good start!
First a bit of background, Im 24 years old and ive been taking in knowledge, and lifting anywhere from casually to semi seriously for about 6 years. Ive made stabs at cutting and managed to get myself down to 6.5% bodyfat, Ive made stabs at getting as big/strong as possible and got myself up to around 200 even @ 5'10", and ive also gone through my lazy phases where i quit lifting totally, lost everything (current) and sit at around 170 pounds with 14-15% bodyfat (total guess).

Ive done 2 cycles, my first was sustanon and i started it with superdrol. The second was just straight Test E @ a slightly higher dose than i ran the sust.

All in the coarse of the past year and a half ive gone from 170 and flabby to 200 and lean, back down to 170 and flabbier than i began in the first place! A bench from 315 for 3 (lifetime first while on) back down to currently trying to get 2 plates for 8.

Long story short I got a girlfriend, I became a homebody, I let myself go.. along with the cycles shutting me down very hard, I ended up pretty depressed and just let training go. Now I realized that I have 2 options, to get off my ass, bust my ass, and get it all back and feel better about myself (without AAS!) or to stay depressed, flabby, weak and be a homebody!

Im too young, i choose option A. So in less than a year, ive managed to lose 100 pounds on my bench, 30 pounds bodyweight all while putting on at minimum a few % in fat (from coming off juice + bad diet) and i want to reverse that by next summer. Problem is, im a hardgainer.. and everyone knows unless your very damn fortunate, putting on weight while burning fat is very difficult, as is losing fat while keeping your muscle.

It is october, and i plan on trying to "clean" bulk until february, and at the end of february start cutting for spring. I have also entertained @ that point trying out clen (yes/no/opinions?)

Either way, I have no problem following a diet spot on, nor do I have a problem training consistantly with plenty of determination. Currently my split is as follows Mon - Chest & Forearms, Tues - Shoulders & Neck, Wed - Tris & Bis Thurs - Quads & Hamstrings, Fri - Upper Chest (problem area) & Abs Sat Back & Calves and I take Sunday off. Come February Ill be doing cardio daily rotating the treadmill one day, heavy bag the next.

Now after all that reading (sorry!) My real question comes down to diet help. Im plenty familiar with the basics such as keep protein high and carbs high while bulking. Cut out carbs and sugars while cutting etc. But im looking for a bit more fine detail. I know times of certain foods being consumed play a factor, supplementation, everything. I want to be in an optimum environment if ya know what i mean. I cant afford a nutrionist so you guys are the best i have! To make it a bit simpler, are weight gain drinks a bad idea? Would one a day hurt or help? If the latter, can someone recommend a decent one that isnt too fatty, or that is tolerable taste wise and not over expensive? Next, if someone can afford the time (I know its asking a ton) Is it possible to help me out with a realistic sample diet. Specifics are good, as there are plenty of differences in cuts of beef alone. I understand the need for frequent meals, but to bulk clean what should my ratios look like? how many meals should i eat factoring in drinks such as weight gain or protein. Keep in mind your talking to someone who has to make due while at work for 8 hours a day! Depending on others advice regarding ratios and calorie intake to bulk without putting on a ton more fat than ive already gained =( .... ive thought of something along the lines of
breakfast - egg whites and/or oatmeal and/or skim milk + sugar free cereal
next meal - weight gain shake
lunch - tuna or lean turkey breast sandwich x2 on wheat + cottage cheese
pre workout - 1 chicken breast, 1 or 2 redskin potatoes
post workout - protein shake
dinner - chicken breast, potatoes and/or fish and/or some type of sphagetti/pasta

thats extremely general and I hope someone can help me with specifics and fine tuning! I wont worry about the cutting diet until that time comes but I'd like to create a simple foolproof template of common foods that can be easily found and stick by it, even post my results after a few months.

again i know this is an asston to be reading, so if anyone replies Hats off to you!

Don't worry about AAS right now....it's not needed.
Read the cutting sticky and list macros for each meal and final macros, that way we know EXACTLY what/how much you are eating. Your PWO should be whey and whatever type of carbs (high or low GI or mixture). Keep cardio to the am on an empty stomach. Good luck. Keep researching and repost the diet.