Help-Out DangerDan

[Dangerdan]

Here is something pretty close to the diet I am on. This is a workout day; off day simply remove the PWO shake. I'm trying to gain a couple more pounds of lean muscle on dbols/test/tren before cutting back the calories as I get closer to my first competition. I'm 15 weeks out. Maintenance calories for me is around 3400. This will only be in place about three weeks before I start cutting back.

I will obviously cut dairy closer to the show but I like it in my diet currently. Milk is very usefull in adding calories for me.

Calories/Carbs/Protein/Fat

8:00 Cereal & Yogurt 1cup each 490/94/19/4
9:00
10:00 Cytocarb 580/79/54/5
11:00
12:00 Chicken/B.Rice/Broccoli 458/49/62/5
1:00
2:00
3:00 Cytocarb 580/79/54/5
4:00
5:00
6:00 Chicken/Sweet Potato 340/30/52/2
7:00
8:00 PWO Shake 480/80/40/0
9:00 Steak/B.Rice/Green Beans 602/45/56/21
10:00
11:00 Whey and Casein Shake w/skim (2 cups) 390/29/60/3
12:00

Totals 3920/485/397/45

[timtim]

not enough whole food in my opinion. the breakfast needs some other protein source too, im not too sure yogurt is a complete protein.

[Dangerdan]

You're right about the breakfast. I normally take a protein shake with it. Two scoops whey, 8 oz milk and one scoop instant coffee. Its really good.

I also agree that replacing the two cytogainers with whole foods would be optimal but with my profession, it can be hard to even get the shakes in some days.

I know everyone uses this excuse but since I spend some mornings and afternoons in a courtroom, there really isn't any way to get in whole foods. I can't exactly stuff a can of tuna in my mouth during closing arguments.

I plan to gradually decrease the total cals as I near the comp and possibly move to entirely whole foods 2-4 weeks out.

[Snrf]

I guess I was wrong.

Dangerdan is not too cool for Cytogainers

Personally I'd dump the pre-bed shake and eat another steak...thats about all I'd change.

[Dangerdan]

I guess I was wrong.

Dangerdan is not too cool for Cytogainers

Personally I'd dump the pre-bed shake and eat another steak...thats about all I'd change.

Damn, busted.