Currently Cycling Test E..Posted heres my daily nutrition (PLEASE HELP)

[jk486994]

Below was todays intake of food
Total: 3060
Fat: 75 674 22%
Sat: 34 309 10%
Poly: 6 57 2%
Mono: 13 120 4%
Carbs: 289 1109 37%
Fiber: 12 0 0%
Protein: 303 1212 40%
Alcohol: 0 0 0%

[zodiac666]

amounts look decent but also what times you eat during the day are very important. post your basic eating schedule...

6:00am - post what foods you eat as well as total calories and total grams of protein, fat, carbs

9:00am - "

[JohnboyF]

totals look fine.. but i thought saturated fat was high imo...

BUT what are you eating and how often?

[jk486994]

9:00am- 354 Calories, 0g fat, 85g carbs, 4g protein
10:30am- 280 Calories, 6g fat, 37g carbs, 20g protein
12:00pm-240 Calories, 2g fat, 6g carbs, 48g protein
1:30pm- 580 Calories, 21g fat, 38g carbs, 55g protein
4:00pm- 318 Calories, 10g fat, 41g carbs, 17g protein
and so on until about 9:00 tonight
if you need more info let me know
thnks

[jk486994]

eating..
farina
banana
grilled chicken
protein bar
lasagna
whey protein
salad
12" roast beef hero w/ lettuce, provolone, and light italian dressing
sloppy joe on a bun
and so on not in that order

[jk486994]

eating..
farina
banana
grilled chicken
protein bar
lasagna
whey protein
salad
12" roast beef hero w/ lettuce, provolone, and light italian dressing
sloppy joe on a bun
and so on not in that order

[jk486994]

the sat. fat total today was 34g if you were reading that correctly..
IS that still high

[jk486994]

sorry to keep posting lol...what kind of results would you think i would get from this cycle and diet?

[JohnboyF]

Your diet is crap.. plain and simple you were told not to cycle and research the diet forum which you have not.

[jk486994]

ive been researching everyday and night for about 2 years noww...
relax

[IBdmfkr]

LMAO.. that's a Horrible diet for muscle growth.

What have you been researching?
What is your maintenance calorie intake each day?
Do you respond better to high carb or high protein dieting?

You'd think in 2yrs you might have a general clue as to how your body responds to different foods and nutritional approaches, were you sleeping during class?

[DNoMac]

I'm confused on the fat intake, there are 4 categories. What is the category fat? I know saturated, poly and mono.

[zodiac666]

you just started a cycle so you need to get your diet together ASAP.

not trying to flame you but for breakfast you have 85g of carbs and 4g of protein which shows that you dont know anything about putting together a musclebuilding diet. first you should take 15min or so and read the cutting and bulking stickies just to give you some knowledge about diets. after you read those put together a diet the best you can and post it here so we can help you fine tune it.

dont put this off man, you will just waste all your test if you dont have a good diet. also dont get stressed out at all, once you learn the basics putting together a diet is very simple

[jk486994]

thanks zodiac im going to check those diets out

[jk486994]

wow my mistake i apologize to everyone..i just became a newmember to this site having a mindset on AS, but finally realizing the problem am aware how to fix it thanks to you guys and (Sticky) is what i hope to use to bulk up..however is it to late to stop my cycle i only administered one shot..A quick response to this would help!

Also how much bulk could i gain from the "Sticky" and what do u think the timeframe would be.. I believe i have a slightly high metabolism..

[JohnboyF]

No its not too late to stop your cycel? Do you have proper pct stuff?

How bulk can you gain. honestly no-one can answer that question there are soo many varible factor that come into play for example how your train, how you sleep, rest , meal timing etc ... But if your diet is SET to your needs not the stickies needs then u can add some Size with the diet.. but no-one can put a time-frame and the amount. Its specific to each individual.

[jk486994]

okk im currently changing my whole diet today..it is a little hard hear in the college situation also..but yes i do have have PCT stuff (nolva and Clomid)

[perfectbeast2001]

repost a diet that suits you but is based on the sticky. The last diet looked like something my stepson eats.

[audis4]

please repost with macros

[jk486994]

I will be reposting a diet after today im changing it up a bit...im sure it still needs work im willing to take ur suggestions
THANKS

[jk486994]

So far my day consisted of:
1.) Nonfat milk protein shake: Cal: 340, Protein: 55g, Carbs: 21g Total fat: 2g

2.)Tuna Fish and protein shake: Cal: 400, protein 65g, Carbs: 6g, Total fat: 9g
(just purchased flax seed oil will add to meal tonight)

3.)Turkey breast cold cut and broccoli: Cal: 300, Protein 14g, Carbs: 12g, Total fat: 2g

4.)Post Workout Shake: Cal: 290, Protein 48g, Carbs: 20g, Total fat: 2g

5.)Roast Pork Loin (Is that ok), Rice, and Carrots: Cal: 450, Protein: 75g, Carbs: 46g, Total Fat: 15g

6.)Tuna Fish and flax seed oil: Cal: 280g Protein: 25g, Carbs: 0g, Fat: 20g

Daily totals:
Calories: 2060g
Protein: 286g
Carbs: 105g
Total Fat: 50g

I know it prob needs work im willing to work with your suggestions..
Im looking to cut will keeping my size
possibly gaining a little size

[audis4]

So far my day consisted of:
1.) Nonfat milk protein shake: Cal: 340, Protein: 55g, Carbs: 21g Total fat: 2g
Do something like 1 scoop whey and 8 egg whites and drop the milk.
2.)Tuna Fish and protein shake: Cal: 400, protein 65g, Carbs: 6g, Total fat: 9g
(just purchased flax seed oil will add to meal tonight)
I would drop the shake.
3.)Turkey breast cold cut and broccoli: Cal: 300, Protein 14g, Carbs: 12g, Total fat: 2g
Add a carb source here, as it is your preworkout. I never count broccoli macros.
4.)Post Workout Shake: Cal: 290, Protein 48g, Carbs: 20g, Total fat: 2g
whats in the shake? I think you need more carbs here.
5.)Roast Pork Loin (Is that ok), Rice, and Carrots: Cal: 450, Protein: 75g, Carbs: 46g, Total Fat: 15g
too much protein, IMO. I would do a leaner meat, or do your pork loin for a pro/fat meal.
6.)Tuna Fish and flax seed oil: Cal: 280g Protein: 25g, Carbs: 0g, Fat: 20g
Tuna in the can? fats a bit high for this meal IMO
Daily totals:
Calories: 2060g
Protein: 286g
Carbs: 105g
Total Fat: 50g

I know it prob needs work im willing to work with your suggestions..
Im looking to cut will keeping my size
possibly gaining a little size

dude your 11% bf weighing 186....I liked your macros when you first posted at 3,000 or so. Your carbs seem pretty low but see how you respond. Your macros for the meals are scattered, try to make your macros more consistent. BTW, I would count the macros for carrots.

[IBdmfkr]

So far my day consisted of:
1.) Nonfat milk protein shake: Cal: 340, Protein: 55g, Carbs: 21g Total fat: 2g
Start the day with solid food, drop the shakes on a 2000calorie diet


2.)Tuna Fish and protein shake: Cal: 400, protein 65g, Carbs: 6g, Total fat: 9g
(just purchased flax seed oil will add to meal tonight)
Again why the protein shake, add more tuna. Also 65g protein on one meal isn't necessary, eat more frequently if needed.

3.)Turkey breast cold cut and broccoli: Cal: 300, Protein 14g, Carbs: 12g, Total fat: 2g
Macros don't add up at all on this meal.. also drop the bread and substitute it for a potato, yam, oats, or b.rice.

4.)Post Workout Shake: Cal: 290, Protein 48g, Carbs: 20g, Total fat: 2g
Don't be Scared of carbs, take in more carbs in this meal to replenish your glycogen.


5.)Roast Pork Loin (Is that ok), Rice, and Carrots: Cal: 450, Protein: 75g, Carbs: 46g, Total Fat: 15g
Too late in the day for carrots/peas/corn, stick with green fiberous veggies after 3pm

6.)Tuna Fish and flax seed oil: Cal: 280g Protein: 25g, Carbs: 0g, Fat: 20g
No need for 20g of fat on this meal, spread it more evenly throughout the day, eat fattier meats if you choose the low-carb route.. ex(steak/salmon/lamb/pork etc).


Daily totals:
Calories: 2060g
Protein: 286g
Carbs: 105g
Total Fat: 50g

I know it prob needs work im willing to work with your suggestions..
Im looking to cut will keeping my size
possibly gaining a little size

Just a few suggestions with what you had listed.. I'd personally scrap it and start new but I'm not here to write you a diet, hope the comments helped a bit.

[jk486994]

i will incorporate all your suggestions..thanks..btw im attending college dorming right now its a little difficult to diet around there crap meals here lol..im gonna try something different tomorrow..ill post my new thread tomorrow..im gonna try to impress you guys here lol..doubt it but ill try

[IBdmfkr]

Great, look forward to the changes.. Do the best you can with what you have to work with, but don't sell yourself short.. if you can fix meals ahead of time and pack them, then do it!

Goodluck.

[jk486994]

Today's Food

[JohnboyF]

Much better. a few things.. breakfast is to many cals in one sitting...

I think you may want to add a bit more protien about 50-75 more grams your 190 correct at this moment? thus brining ur cals to possibly 3000.

but its much better!

[jk486994]

yes im about 190ish..ill up the cals a bit tomorrow..also is it ok to add a protein shake at night?
(water)
220 cal
2g fat
8g carb
48g protein

[JohnboyF]

before bed? if so i would make a pro/fat I.E shake with 2 tablespoons of flax

even Cottage CHesse and Flax , Cottage cheese and Pb etc...

[jk486994]

ok just did that..can u just explain to me why pro/fat b4 bed wouldnt that transfer into fat..im guessing im wrong though

[zodiac666]

fat digests very slowly and will slow the digestion of the protein down as well so it will be with you longer during the night.

i would also have a slow digesting protein before bed, not a whey shake because you process whey very fast and that will leave the rest of the night with no protein available for your muscles.

[jk486994]

excellent response thanks zodiac!

[zodiac666]

Today's Food Intake:
Whole Weat Bread, Jelly,Raisan Bran, Banana, Protein shake (1 scoop):
(not happy with these totals)
Calories: 860
Total Fat: 7g
Carbohydrates: 163
Protein: 46g i would drop the wheat bread and jelly and i would have no more than 75g carbs (mostly from whole grains with little sugar). also i would get about 20g protein from a shake and 30g from a slower digesting source such as egg whites with a couple yolks, tuna.....etc i do like low fat milk but it should be used in moderation

Turkey wrap, corn, and 2 teasp flax oil:
Calories: 450
Total Fat: 18g
Carbohydrates: 58g
Protein: 20g when im trying to get lean i try to make my meals either mostly protein/carb or protein/fat, i havnt seen scientific evidence but the theory is that the carbs will make you release more insulin and if you eat fat with elevated insulin levels you are more likely to store it as body fat. although i have dieted mixing carbs and fats and still had great results. also i would up the protein to 40g or so.

Flank Steak, Tuna fish, Endurox Recovery drink:
Calories: 780
Total Fat: 22g
Carbohydrates: 52g
Protein: 60g

PWO (post workout)
Calories: 340
Total Fat: 2g
Carbohydrates: 25g
Protein: 55g i like taking in fast acting protein (whey) here with as little fat as possible and at least equal amounts of protein and carbs. you will hear mixed opinions on this but most top trainers recommend fast acting carbs (dextrose) for your PWO shake. 50g fast protein and 50g fast carbs would be good.

Coliflower, Zuccini, Tuna fish:
Calories: 270
Total Fat: 2g
Carbohydrates: 15g
Protein: 30g not sure what your time frame is but your PPWO meal should be about 30min after your PWO shake with 40-50g protein and 40-50g complex carbs and a few hours later your prebed meal should be about 40g protein and 15g healthy fats. let me know if this wouldnt fit into your schedule.



Totals
Calories: 2700
Total Fat: 50g
Carbohydrates: 313g
Protein: 211g


I hope this was better!

some room for improvement but you're getting there