hey guys take a look at this for me

[speed3mazda]

whats up guys im 24 and have been working out off and on since i was in highschool but in the last two years i have gotten really serious. currently im wei***ng 190 lbs and have about 15 % bodyfat i work out 4 to 5 times a week and work as a rough framer 40 huors a week and its really physical. im about to start my first cycle of

wk 1-4 dbol 35mgs ed
wk1-10 test e 300 2x wk


plus im going to follow it up with nolvadex and clomid for my pct


ive been following this diet for about the last year and a half and its worked pretty well so far ive dropped like 5 percent bodyfat and gained 10 lbs of muscle i started out at 180 and 20% bodyfat. but i also know that my diet could be tweaked some to make the most of this investment so here it is


8:00 4scrambled eggs 8oz of 2% milk and 2 packets of instant grits

11:30 10 oz 90% lean ground beef 1 whole wheat bun 1 tbsp of fat free mayo and a little ketchup mustard sometimes a slice of american cheese

2:30 1 myoplex rtd shake with 42 g of protein and 20 g of carbs(im at work on a jobsite so this is the only way i can get in a meal

5:30 pwo 40g protein shake

8:00 pwo 40g protien shake

9:00 8oz top sirloin 1 med potatoe 2cp salad i marinate the sirloin and put light blue cheese dressing on my salad and light sour cream on my baked potatoe i dont measure but its not like i drown them in it

sometimes if i can stay awake i eat a cp of cottage cheese before i go to bed 1% but that doesnt happen very often



anyway i would really appreciate any thoughts or suggestions keep in mind im not planning or doing a show or anything but i would like to put on another 20 or so pounds and stay decently lean but i gotta have some taste in my food or i wont make it dieting. its just not in my nature lol anyway guys i appreciate it

[speed3mazda]

bump

[Braunstein]

8:00 4scrambled eggs 8oz of 2% milk and 2 packets of instant grits
Go with mostly egg whites, maybe 1 or 2 whole eggs. Drop the milk. And instead of grits I'd go with oatmeal. (10 egg whites, 1 cup oats)

11:30 10 oz 90% lean ground beef 1 whole wheat bun 1 tbsp of fat free mayo and a little ketchup mustard sometimes a slice of american cheese
I'd go with a leaner meat, chicken or turkey. Do you really eat whole wheat bun or enriched wheat flour with high fructose corn syrup? Theres a difference. Mayo? No. I'd keep this meal pro/carb. No ketchup, no cheese, but mustard is fine.

2:30 1 myoplex rtd shake with 42 g of protein and 20 g of carbs(im at work on a jobsite so this is the only way i can get in a meal
If you must, but solid food is better.

5:30 pwo 40g protein shake
I'm guessing this is your pre workout meal. I'd go with a lean protein, chicken or turkey and some white potatoes. Keep the shakes minimal, PWO only if possible.

8:00 pwo 40g protien shake
PWO shake w/ no carbs? Try adding 1 cup oats and maybe a fast acting carb. Carbs are your friend PWO.

9:00 8oz top sirloin 1 med potatoe 2cp salad i marinate the sirloin and put light blue cheese dressing on my salad and light sour cream on my baked potatoe i dont measure but its not like i drown them in it
Steak, fine. Make the carb source a yam or oats or something low-gi, salad is fine, but the dressing and sour cream needs to go. Try salsa for taste. And go with olive oil or something on your salad.

sometimes if i can stay awake i eat a cp of cottage cheese before i go to bed 1% but that doesnt happen very often
Fine.

- Find your total calories burned each day and increase calories by 500. Search Google for a calculator.
- Find your daily total protein intake and distribute it evenly over each meal.
- Determine the exact portion sizes w/ macro nutrients and calories.
- Be consistent.

[speed3mazda]

ok if i didnt change it at all would it really hurt the gains i could make? just curious because i do plan on taking your advice

[speed3mazda]

bump

[Braunstein]

With the suggestions I made you will stay leaner and gain more lean mass. Period.

[BuffDJ]

Braunstein gave you some solid advise. The only thing I like different is PWO meals. I feel other then breakfast this is very important. 20min after workout a whey shake with fast acting dextose carb followed 1 hr by a good clean solid meal. The pwo shake gets you body back into a anabolic state and assimalates quickly.
And I like to due a casien protein 1hr b4 bed.
Buff