My current diet, up 18 lbs in 5 weeks

[smokethedays]

On 400 mg/week Test prop. only and a good ass diet 18lbs up and 2% less BF.
current stats: 220lbs, 5'11", 10%BF
8:00 am Pro Carb Fat cals
12 Egg whites 48 0 0 200
3 slices whole wheat 12 60 3 300
2 tbs honey 0 20 0 80
1 scoop whey (25 g pro.) 25 2 0 120
1 Banana 2 25 0 100

10:30 am

6 oz fat free cottage cheese 30 8 0 150
1 scoop why 25 2 0 120
1/2 cup almonds 10 14 25 300
3 tbs liquid amino acid 15 9 0 100

12:00 pm
Weight train

1:00 pm

1.5 scoops whey 40 3 21 80
3 tbs liquid amino acid 15 9 0 100
1 banana 2 25 0 100
1/4 cup raisins 0 20 0 80

2:30 pm

8 oz chicken breast 54 0 3 250
1/2 cup brown rice 8 60 0 280
1 cup Broccoli or squash and bell peppers 5 20 0 100
2 tbs liquid amino acid 10 6 0 75

5:30 pm

repeat previous meal 72 86 3 705

7:30 pm

1 scoop whey 25 1 1 120
3 tbs liquid amino acid 15 9 0 100
a little almonds (handful) 6 7 17 210

8:30 pm

weight train

9:30

1.5 scoops whey 40 2 2 180
1 apple 0 25 0 100
3 tbs liquid amino acid 15 9 0 100

10:30 pm

6 oz chicken breat 45 0 1 180
1/4 cup brown rice 4 30 0 140
5 egg whites 20 0 0 80

12:30 pm (before bed)

3 tbs liquid amino acid 15 9 0 100
some almonds or peanutbutter 6 7 17 210




What do you guys think?

Totals : Protien: 562 grams (155 grams from whey)
Carbs : 470 grams
Fat : 70 grams
Cals : 4750 Cals
Macros: Protien 48%
carbs 40%
fat 12%

[Braunstein]

I think... I'd love to see your gains with a good diet. It's not horrible but it could be a lot better. Also you need to list the macros and totals.

Also, don't over train. Test or not.

[ultra40]

Diet Doesn't look bad at all.

With those results, how can you argue it?

If your gaining healthy weight and your getting results, keep it up.

Good job bro

[smokethedays]

I think... I'd love to see your gains with a good diet. It's not horrible but it could be a lot better. Also you need to list the macros and totals.

Also, don't over train. Test or not.

wt do u suggest to change? and why?

[smokethedays]

i weight train 10-12 times/week
4 times cardio/week

[Prada]

Your protien intake is way to high and fat to low.
But listen your results are very impressive so I would be wary. Its good to see that people make impressive gains on simple cycles.

[smokethedays]

Your protien intake is way to high and fat to low.
But listen your results are very impressive so I would be wary. Its good to see that people make impressive gains on simple cycles.

wt do u suggest bro, lower the protien a bit? and increase fat, I kinda plateaued on the fat loss. i was thinking to lower the carbs, wt do u think?

[Prada]

Well at your stats, you should be aiming around.

~4000 Cals
~380 Pro
~380 Carbs
~100 Fats

I guess simplest thing to do is cut on protein in the sittings where you are consuming >60-70grams in one meal, just not needed. Get some good carbs Pre-Wo to keep blood glucose and glycogen to fuel you throughout your WO. You can add some fat like Flax seed, fish oil or natural PB. Then again, you are getting great results so I wouldn't change much as much as I might suggest to, just maybe polish out a little.

[smokethedays]

Well at your stats, you should be aiming around.

~4000 Cals
~380 Pro
~380 Carbs
~100 Fats

I guess simplest thing to do is cut on protein in the sittings where you are consuming >60-70grams in one meal, just not needed. Get some good carbs Pre-Wo to keep blood glucose and glycogen to fuel you throughout your WO. You can add some fat like Flax seed, fish oil or natural PB. Then again, you are getting great results so I wouldn't change much as much as I might suggest to, just maybe polish out a little.

thx brother, i will look into it. i wanna keep out of plateau.

[Braunstein]

Heres a sample of a better constructed bulker that would yield better results.

Sample diets by BD (Lean bulking + cutting)

[smokethedays]

Heres a sample of a better constructed bulker that would yield better results.

Sample diets by BD (Lean bulking + cutting)

wt's the difference ?

[audis4]

On 400 mg/week Test prop. only and a good ass diet 18lbs up and 2% less BF.
current stats: 220lbs, 5'11", 10%BF
8:00 am Pro Carb Fat cals
12 Egg whites 48 0 0 200
3 slices whole wheat 12 60 3 300
2 tbs honey 0 20 0 80
1 scoop whey (25 g pro.) 25 2 0 120
1 Banana 2 25 0 100
[B]too many carbs IMO. add some of these carbs to pre/PWO.[B]
10:30 am

6 oz fat free cottage cheese 30 8 0 150
1 scoop why 25 2 0 120
1/2 cup almonds 10 14 25 300
3 tbs liquid amino acid 15 9 0 100
1/2 cup almonds doesn't have 25g fat. other than that, looks good.
12:00 pm
Weight train
how long are you training and what are you training?
1:00 pm

1.5 scoops whey 40 3 21 80
3 tbs liquid amino acid 15 9 0 100
1 banana 2 25 0 100
1/4 cup raisins 0 20 0 80
good.
2:30 pm

8 oz chicken breast 54 0 3 250
1/2 cup brown rice 8 60 0 280
1 cup Broccoli or squash and bell peppers 5 20 0 100
2 tbs liquid amino acid 10 6 0 75
good.
5:30 pm

repeat previous meal 72 86 3 705

7:30 pm

1 scoop whey 25 1 1 120
3 tbs liquid amino acid 15 9 0 100
a little almonds (handful) 6 7 17 210
skip the whey, use whole foods.
8:30 pm

weight train
again, for how long and what are you training?
9:30

1.5 scoops whey 40 2 2 180
1 apple 0 25 0 100
3 tbs liquid amino acid 15 9 0 100
good.
10:30 pm

6 oz chicken breat 45 0 1 180
1/4 cup brown rice 4 30 0 140
5 egg whites 20 0 0 80
good.
12:30 pm (before bed)

3 tbs liquid amino acid 15 9 0 100
some almonds or peanutbutter 6 7 17 210
good.



What do you guys think?

Totals : Protien: 562 grams (155 grams from whey)
Carbs : 470 grams
Fat : 70 grams
Cals : 4750 Cals
Macros: Protien 48%
carbs 40%
fat 12%

in bold are my suggestions. Looks good overall but i need to know whats up with the 2x/day training method. Again, what are you training, for how long and how much cardio for how long?

[audis4]

^^hey now. smokethedays is actually quite smart, i've read several of his posts.
braunstein, i'd recommend deleting your post bro, not a good way to make friends...or stay around here for long.

[smokethedays]

The difference is that you're obviously to ****ing dumb to figure it out. I knew I shouldn't have wasted my time. This board ****ing blows now. Thanks to a bunch of dumbass wannabes who want to be spoon fed and assholes like you who 't ask for critics and then think they've got it all figured out. **** you, hows that?

wt a stupid kid u r.

[smokethedays]

who the fvck is that idiot?

[TR'05]

I am in complete agreement with Prada. Fat is proportionally too low; and, moreover, your fat sources need to be varied. I would drop the protein and slightly increase your fat intake; particularly EFAs.

I cannot recommend fish oil (EPA & DHA) enough.

[smokethedays]

thx brothers for gettin' my bk, the board is filled with dumbasses now.

[smokethedays]

in bold are my suggestions. Looks good overall but i need to know whats up with the 2x/day training method. Again, what are you training, for how long and how much cardio for how long?

I train large muscle group at 12:00 pm like legs, chest, bk or shoulders and do a smaller one at night, like arms, abs, calves and traps.
my cardio is 2 times soccer/week 1.5hrs and 2 times elliptiacal for 45 minutes.
thx for the changes.
my wieght training is about 45 minutes. for large muscle groups and about 20 minutes for smaller muscles.

[ultra40]

I am in complete agreement with Prada. Fat is proportionally too low; and, moreover, your fat sources need to be varied. I would drop the protein and slightly increase your fat intake; particularly EFAs.

I cannot recommend fish oil (EPA & DHA) enough.

True...Tried to add some salmon or other fatty fish and something other than just almonds.

I personally love all natural PB..

[smokethedays]

True...Tried to add some salmon or other fatty fish and something other than just almonds.

I personally love all natural PB..

i use olive oil or grape seed oil some times instead of almonds.
PB is my weakness, i try to avoid cause i won't stop at 2 tbs.

[ultra40]

i use olive oil or grape seed oil some times instead of almonds.
PB is my weakness, i try to avoid cause i won't stop at 2 tbs.

Haha yeah i hear ya, i hate when i'm cutting and i can't use it in my shakes

[smokethedays]

Ha...Wow. Your a real badass huh?

Such an intelligent post.

Your diet is obviously pretty damn good for your body since your yeilding those results, but defiantly take some of the good advice to avoid plateau.

FYI- On a day where i need to load more carbs, I add a cup or 2 of oats to my shakes throughout the day. Real easy way to carb load without getting sick of your normal carbs if your metabolism is pretty good.

thats sounds good, i will try that. thx bro

[ultra40]

No prob, keep up the great gains

[audis4]

I train large muscle group at 12:00 pm like legs, chest, bk or shoulders and do a smaller one at night, like arms, abs, calves and traps.
my cardio is 2 times soccer/week 1.5hrs and 2 times elliptiacal for 45 minutes.
thx for the changes.
my wieght training is about 45 minutes. for large muscle groups and about 20 minutes for smaller muscles.

oh gotcha, ok looks like your doing well!
anyhow, looks like your eating enough so keep at it and make sure to post results!
good luck bro!

[smokethedays]

oh gotcha, ok looks like your doing well!
anyhow, looks like your eating enough so keep at it and make sure to post results!
good luck bro!

thx bro, and thx for responding to that stupid kid. so many jerks on here recently.

[jAcKeD!!!!]

^^ internet tough guy, only way people they have the chance to talk to bigger guys like the way they do on here, they prb been picked on all there life by bigger bullies so this is the way they talk it out.

had to me awhile back some kid talkin to me like this over msn from another city couple months later he ended up going to my college - to keep this short he ran faster then the wind when he seen me

[smokethedays]

^^ internet tough guy, only way people they have the chance to talk to bigger guys like the way they do on here, they prb been picked on all there life by bigger bullies so this is the way they talk it out.

had to me awhile back some kid talkin to me like this over msn from another city couple months later he ended up going to my college - to keep this short he ran faster then the wind when he seen me

jerk off like this idiot r all over. dont bother with him. just another hater bro.

[Braunstein]

I'd bet you all out weigh me by 40+. An guess what? I'll break every limb on your ****ing body. Think I talk e-shit, I call out anyone here to meet me any place any time. We'll see who the ****ing tough guy is. You've built your physiques, I've thrown thousands of punches and rolled with and tapped many a brown belt. I'm a commercial pilot, so no matter your location I'll be there sometime. Just PM me anytime you'd like to meet up and see who's the tough guy. I never said shit about fighting but if thats what you want "tough guy", name the time and ****ing place and Ill be there.

Ill make you scream like the little bitch you are.

[ultra40]

Your really Fckin pathetic.

Have you been a loser your whole life? Never had friends? Always had to act like a bad ass?

This is pretty sad. Your that kid that gets laid out then pretends it never happened, fights again, get his ass kicked, and still talks shit....sad. Get a fckin life.

[200byjune]

your protien is way to high. i would take the whey out of meal 1. 230 meal id drop the cicken to 6oz chicken. that should drop it 40g. i like it i wouldnt add any more fat. i like your diet

[Prada]

Your getting some good advice in here Smokey. Just forget about the haters man just move on and ignore him, you got better things to attend to. As much as Id like to help you clean up your diet man, your getting great results. Almost incredible, to gain that much weight but still dropping BF is impressive. Some I am hesitant to fix something that aint broke. Just tidy it up a little.

[smokethedays]

Your getting some good advice in here Smokey. Just forget about the haters man just move on and ignore him, you got better things to attend to. As much as Id like to help you clean up your diet man, your getting great results. Almost incredible, to gain that much weight but still dropping BF is impressive. Some I am hesitant to fix something that aint broke. Just tidy it up a little.

thx man, I will drop some protien to push down my BF some more, i think that's the issue, cause everything else is almost perfect. I'll be posting results soon along with pix

[Prada]

So how were your final results and PCT?

[smokethedays]

Current stats:
218 lbs
9% BF
5'11"-ish

[smokethedays]

Today's stats:
220 Lbs
9% BF

[Scarface69]

Very good results so far. what PCT did you do and for how long?

[smokethedays]

Very good results so far. what PCT did you do and for how long?

I'm not done yet. still on

[bernimx]

subscribed

[smokethedays]

Today's Stats:
223 lbs
9% BF (but looks leaner )
I can see my whole abs and the outter line around the abs too, obliques are showing a bit.

pix comming in 2-3 weeks

[smokethedays]

I also lowered carbs intake to 350 grams per day 5 days/week and 250 grams 2 days/week.
Protien is at 450 grams on work out days (6 days/week) divided into 9 meals
and 375 on off day divided into 7 meals.
Fat is 100 grams/day down to 75 grmas on off day.
Still training twice/day
4 times cardio/week
1 time 2 hours soccer game.