Bulk DIET winter time

[MKD]

Starting with my first cycle test 500 w for 10 w, need good diet should i eat
more protein or carb?

my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

500gr chicken breast a day is ok ?

How much water to drink ed ?

[Rugger02]

Starting with my first cycle test 500 w for 10 w, need good diet should i eat
more protein or carb?

my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

500gr chicken breast a day is ok ?

How much water to drink ed ?

I noticed nobody was responding to your post so I'll give you a kick in the right direction.

I drink about a gallon up to maybe a gallon and a half of water a day.

Here's an example of my diet: I'm 6'3" 255 lbs @ 12% BF this is more for meal composition and some examples for good food choices than something that you should actually be following to the letter.

Upon waking:
Cardio (empty stomach except for a cup of coffee)

Meal 1: (about 10am)
4 egg whites (including 1whole egg)
1 cup oats
Fish/flax oil (2 capsules)

Meal 2: (about 1pm)
1 can of Albacore in water
Green veggies (steamed)
Sweet potato

Meal 3: (at work 5:30pm break)
1 cup cooked brown rice with 4 oz chicken breast and broccoli mixed in

Meal 4: (at work 8:15pm break)
Repeat meal 3, add flax/fish oil

Work out at 11:30pm (after work)

Meal 5: (12:30 -1:00am)
PWO Shake

Meal 6: (3:30am)
Repeat meal 2 except remove sweet potato. Add some sunflower seeds or almonds and FF cottage cheese before bed.

Obviously this diet changes some as I get bored or sick of certain foods but the nutritional aspect of it remains the same.

Here are some good choices for your intakes of carbs, protein and fat.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel or whole wheat bread (sparingly)

Protein - About 1 - 1.5 times your lean body weight per day in grams of protein.Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can).

Fats - Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks.

Take this info here and put together a diet that works for you and then post it up for further critiquing.

For me it would help to have your stats in inches and pounds (Damn Americans I know...)

Best of luck

[Phate]

Starting with my first cycle test 500 w for 10 w, need good diet should i eat
more protein or carb?

my stats 34y 190h 90kg my goal in 10w to go over 100kg if more better LoL..

500gr chicken breast a day is ok ?

How much water to drink ed ?

if you want to really bulk then here's an easy way to create a diet

start off with 4000cal and a macronutrient ratio of 40/40/20(pro/carb/fat)

when you plug the numbers in that equals 400g protein 400g carbs and 90g of fat

there is a good basis for your diet, personally i would up the carbs by 100g per day and up the fat by 20g, then just divide those numbers by the amount of meals you have and there's a rough sketch of your diet

btw, this is for a VERY HEAVY BULK

[fit4ever180]

Both Rugger and Phate have given excellent info on how to get started!

Read this sticky as well: UNoffical "How to Bulk" thread and sample diet...

Oh and Rugger 1 inch=2.54 cm so he's 74 inches (6'2'') and 1 kg=2.24 lbs., so he weighs 201 lbs. just FYI

[Rugger02]

Both Rugger and Phate have given excellent info on how to get started!

Read this sticky as well: UNoffical "How to Bulk" thread and sample diet...

Oh and Rugger 1 inch=2.54 cm so he's 74 inches (6'2'') and 1 kg=2.24 lbs., so he weighs 201 lbs. just FYI

LOL Thank you!

I see that all the time and just dont respond to people.
I'll have to write this down somewhere...

[fit4ever180]

LOL Thank you!

I see that all the time and just dont respond to people.
I'll have to write this down somewhere...

My pleasure... Oh one more for you too is stones... 1 stone=14 lbs., since that one seems to come up from time to time...

[Rugger02]

LOL yes it does.

I always think, "Well are they big stones or little ones?"

[fit4ever180]

LOL yes it does.

I always think, "Well are they big stones or little ones?"

Ha Ha Ha... If they were atlas stones, that would be something to see! I'd demand pics!