Feedback Appreciated

[rbfallon]

Wanted to post my diet / workout routine and get some advice. I've been working out seriously for 3 months now and already noticing serious improvements. I'm naturally athletic and began putting on weight/fat when I quit smoking 1 year ago. Since I'm seeing improvements I naturally want to take it to the next level and do everything I can to reach my objectives.

A. I'm taking 2IU's of HGH 5 days on 2 days off and 200mgs of Test weekly for 10 weeks on 6 weeks off with appropriate PCT and Doctor monitored.
B. I'm 34yrs old, 6ft tall, 215lb's, and 20%BF
C. My goal is to decrease body fat to 13-15% and put on 20lbs or so of lean muscle.

Typical Day -
8AM - Wake up and ride stationary bike for 30minutes with heart rate at 130-135 beats per minute and do 75 situps.
8:30AM - Drink 50g whey protein shake
10:30AM - 4 Hard Boiled eggs, only 1 yolk.
12:30PM - 6-8 ounces of talapia fish, 4 shrimp, veggies (usually brocolli).
2:30PM - Drink 25g whey protein shake
3:30PM - Lift Weights for 1 hour.
4:30PM - PWO - Drink 50K whey protein shake.
6:00PM - 2 Beers - Miller Lite
7:00PM - 4-6 ounces of grilled chicken with 4-6 ounces of salmon, 4-6 ounces of mixed vegetables, and a very small salad, along with 1.5 Glasses of Red Wine.
8:00PM - Walk at brisk pace for 45 minutes.
9:00PM - 25g casein protein shake.

I take appropriate multi-vitamins.

Would appreciate any feedback as I'm new to this...do I need to get more specific with anything above?

Thanks,

rbfallon

[FallenWyvern]

Wanted to post my diet / workout routine and get some advice. I've been working out seriously for 3 months now and already noticing serious improvements. I'm naturally athletic and began putting on weight/fat when I quit smoking 1 year ago. Since I'm seeing improvements I naturally want to take it to the next level and do everything I can to reach my objectives.

A. I'm taking 2IU's of HGH 5 days on 2 days off and 200mgs of Test weekly for 10 weeks on 6 weeks off with appropriate PCT and Doctor monitored.
B. I'm 34yrs old, 6ft tall, 215lb's, and 20%BF
C. My goal is to decrease body fat to 13-15% and put on 20lbs or so of lean muscle. Pick one that you want more, make a plan from there.

Typical Day -
8AM - Wake up and ride stationary bike for 30minutes with heart rate at 130-135 beats per minute and do 75 situps. Fatloss starts at 20mins so 45-60 min better
8:30AM - Drink 50g whey protein shake Real meal that matches your macros much better, hard to know what your macros should be till you have picked which one you want more,bulk or cut.
10:30AM - 4 Hard Boiled eggs, only 1 yolk.
12:30PM - 6-8 ounces of talapia fish, 4 shrimp, veggies (usually brocolli).Yay a real meal.
2:30PM - Drink 25g whey protein shake I think complex carbs are needed here also if you want good energy for workout.
3:30PM - Lift Weights for 1 hour.
4:30PM - PWO - Drink 50K whey protein shake.Simple carbs a must here.
6:00PM - 2 Beers - Miller Lite Never post this anywhere unless you want to get endless flames.
7:00PM - 4-6 ounces of grilled chicken with 4-6 ounces of salmon, 4-6 ounces of mixed vegetables, and a very small salad, along with 1.5 Glasses of Red Wine. Okay I like this without the wine
8:00PM - Walk at brisk pace for 45 minutes.
9:00PM - 25g casein protein shake.EFA fats like flax oil or fish oil would be great with this. I would sub fat free cottage cheese.

I take appropriate multi-vitamins.

Would appreciate any feedback as I'm new to this...do I need to get more specific with anything above?

Thanks,

rbfallon

If you are serious and going to spend lots of money on HGH and go to the gym two times a day with this diet, you are wasting your time and money. Diet is 2x more important than gym time and hrt/trt is icing on the cake after your diet is set. Honestly I would completely start over. First thing is to calculate your resting calories with the Harris Benedict Equation. Then add or subtract 300-500 calories based on if you want to gain muscle or lose fat. You have to pick one that you want more. Then add up all the food you eat per meal with cal pro carb fat. Calorieking.com is great. Repost your diet after reading all the stickies with your macro totals and then you can get some real feedback.

[rbfallon]

Got it....give me a couple days to do this, thanks for the info/reply.

[rbfallon]

34yrs old, 6ft, 205, 13%bf

Goal - Bulk

I calculated according to the Harris Benedict Formula that I need 3500 calories a day to break even. So I formulated the below diet that I have been sticking to for a couple weeks now and doing well with it. Would appreciate any feedback from the pros here. Thanks in advance!

Meal 1:

10 Egg Whites, 2 Scoop Of Whey Protein, 1 cup oatmeal

10 egg whites - 45g protein, 7.5g carbs, 0g fat, 225 calories
2 Scoop Whey Protein - 48g protein, 10g carbs, 3g fat, 420 calories
1 cup oatmeal - 10g protein, 54g carbs, 6g fat, 300 calories

103g protein / 71.5g carbs / 9g fat / 945 calories


Meal 2:

8 ounces Lean Ground Beef, ¼ cup swiss cheese, 1 cup broccoli

ground beef - 48g protein, 0g carbs, 8g fat, 304 calories
swiss cheese - 9g protein, 1.75g carbs, 9.25g fat, 125 calories
broccoli - 3g protein, 6g carbs, 0g fat, 31 calories

60g protein / 7.75g carbs / 17.25g fat / 460 calories

Meal 3:

8 ounces Chicken Breast, 1 and a half cup Brown Rice

chicken breast - 60g protein, 0g carbs, 17g fat, 412 calories
brown rice - 6g protein, 49carbs, 1.5g fat, 225 calories

66g protein / 49g carbs / 18.5g Fat / 637 calories


Meal 4:

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise

tuna - 65g protein, 0g carbs, 2.5g fat, 300 calories
mayo - 0g protein, 0g carbs, 11g fat, 100 calories

65g protein / 0g carbs / 11g Fat / 400 calories


Workout

Meal 5: PWO Nutrition

3 Scoops Whey Protein / 120g of Dextrose

60g protein / 120g carbs / 0g fat / 260 calories



Meal 6: PPWO

8 ounces Chicken Breast, 1 and a half cup Brown Rice

chicken breast - 60g protein, 0g carbs, 17g fat, 412calories
brown rice - 6g protein, 49carbs, 1.5g fat, 225 calories

66g protein / 49g carbs / 18.5g Fat / 637 calories

Meal 7:

8 ounces salmon, 2 Tbsp Natural Peanut Butter

salmon - 56g protein, 0g carbs, 16g fat, 400 calories
pb - 8g protein, 6g carbs, 16g fat, 200 calories

64g protein / 6g carbs / 32g fat / 600 calories


Meal 8: Before Bed

3 Scoops of Whey Protein

72g protein / 8g carbs / 3g Fat / 260 calories


Total of 4,199 calories.

556g protein / 311.25g carbs / 118.25g fat

Thanks for the help in advance.

rbfallon

[FallenWyvern]

Nice post. Congrats on going from 20% to 13%. Thats impressive.

There is some debate on how much protein you can absorb in one sitting. Consensus is that over 50grams is not absorbed. 4200cal is 700 over anyways, could be overboard.

310 pro 420 carbs 110 fat 3910 cal area is where I would have started. I keep my pro about the same bulking or cutting and I up the carbs drastically.

Food choices look great! I prefer casein protein or cottage cheese before bed over whey. Slower digesting.

A keener eye might have better suggestions.