TESTing my DIET

[BigEast]

hey bros i jus started running TEST-E with Dbol i weigh 185 and im 6'1 ,im also 21 years old. im tryin to gain 15-20 lbs.

it is tough for me to get alot of meals in because i work in construction from 7-4 mon-fri but heres what ive been doing with my food intake:
(no sweets,junk food or soda) (1 cheat day on weekend with a couple beers)

Breakfast:Oatmeal and 2 whole wheat english muffins with butter or pnut butter

9am meal: turkey,bologna, or ham samdwich on whole wheat bread or taylor ham and egg on a roll. with some fruit (apple,pear,plum,grapes,banana,kiwi,orange,peach etc.)

Lunch : grilled chicken,cold cuts,beef,lean meats mostly on a sub or wrap. with fruit

PreWorkout: protein shake with protein bar,rice cakes,fruit (mostly bananas)

workout time : 5-6pm

PostWorkout Meal: Protein Shake with protein bar, pnut butter, granola, nuts,rice

Dinner: Lean Meat, chicken breast,beef,pork,turkey (all with limited sodium) and a veggie or two on the side maybe a fruit. (Limited Carbs also)

SLEEP 11pm-6am

[naturalsux]

you need more veggies and fiber.

[Kristofer68ss]

21 years old?

You need the right food and sleep, not AAS.


Thats my 2 cents.

[AandF6969]

Comments in CAPS

hey bros i jus started running TEST-E with Dbol i weigh 185 and im 6'1 ,im also 21 years old. im tryin to gain 15-20 lbs.

it is tough for me to get alot of meals in because i work in construction from 7-4 mon-fri but heres what ive been doing with my food intake:
(no sweets,junk food or soda) (1 cheat day on weekend with a couple beers)

Breakfast:Oatmeal and 2 whole wheat english muffins with butter or pnut butter

NEED PROTEIN HERE... EGG WHITES ARE A GREAT OPTION FOR BREAKFAST

9am meal: turkey,bologna, or ham samdwich on whole wheat bread or taylor ham and egg on a roll. with some fruit (apple,pear,plum,grapes,banana,kiwi,orange,peach etc.)

HARDLY ANY PROTEIN IN THIS MEAL...

Lunch : grilled chicken,cold cuts,beef,lean meats mostly on a sub or wrap. with fruit

PreWorkout: protein shake with protein bar,rice cakes,fruit (mostly bananas)

TRY TO GET SOME REAL FOOD HERE... TUNA, CHICKEN, SOMETHING LIKE THAT. ALSO COMPLEX CARBS LIKE OATMEAL WOULD BE GOOD

workout time : 5-6pm

PostWorkout Meal: Protein Shake with protein bar, pnut butter, granola, nuts,rice

DROP THE PEANUT BUTTER AND NUTS. HOW MUCH PROTEIN IS IN YOUR SHAKE? YOU'D BE BETTER OFF TO CONSUME YOUR CARBS IN THE FORM OF MALTODEXTRIN, DEXTROSE, OR A COMBINATION OF THE TWO. MUCH QUICKER ACTING AND BETTER FOR POST WORKOUT.

Dinner: Lean Meat, chicken breast,beef,pork,turkey (all with limited sodium) and a veggie or two on the side maybe a fruit. (Limited Carbs also)

HOW MUCH MEAT? YOU NEED COMPLEX CARBS AT THIS MEAL. DON'T LIMIT CARBS POST WORKOUT.

SLEEP 11pm-6am

Any idea how many carbs/protein/fats and total calories you're consuming every day? Your diet honestly doesn't look that good at all. Especially for someone who's doing manual labor, to gain muscle you're going to have to eat a lot more than this. Maybe add another meal or two. Looks like your diet wasn't too prepared before your cycle started.. remember if you fail to plan, you're planning to fail.

Check out www.fitday.com to total up your calories and see how much you're actually eating... It looks like less than 2500 calories to me. I'd be eating around 4000 if I were you.

[Kristofer68ss]

fitday rules. I am 34 years old. 5-10 at 188 right now.

here is a typical day for me. this is hard to read. its about 8 meals. I am "ON" right now. Same cycle as listed above. I had to customize alot, but i really like this program. I am thinking of upgrading to the real version.

As much as i can, i try to eat whole foods. But sometimes i have to make do with shakes.

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Egg, whole, cooked, scrambled 304 22 4 20
Egg, white only, cooked 49 0 1 10
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat 171 1 24 17
Cheese, cottage, lowfat 630 18 18 91
2 cups Beef/rice 2:1 ration 1118 56 60 84
expresso light 140 12 12 6
pro complex mix 2 scoops 780 6 9 165
celltech with 1 scoop pro complex 300 5 75 0
Chicken, boneless, NS as to part, breaded, baked or fried, light or dark meat, prepared skinless, NS as to coating eaten 555 26 14 64
Totals 4048 145 216 458

I usually get more chicken and eggs in there. There is like 3 shakes plus celltech in there. That was a workout day. Usually i get around 3500-3700 with solid foods.

FOOD and More FOOD.....