Cutting AND bulking together?

[MattUK666]

Hey

Bit of a wierd situation but I really need some advice...

I am currently on my 2nd cycle, I am on Test E for 12 weeks (I am on week 4).

I am trying to bulk up, and its going well so far, I am adding muscle to my arms/shoulders etc, but, I have some fat on my stomach!!

I am really unsure on how to shred the fat from my stomach, whilest adding lean mass to my muscles.

I am ofcourse aware that its all to do with my diet.

Stats:

25 years old
5' 10"
190 pounds
lifting for 3 years
I am on my 2nd cycle now of Test E only
BF - I am unsure

My current diet is very simple due to work, its around 2500 to 3000 calories per day, consisting of chicken breasts, shakes, peanut butter/bread, hot cross buns.

Macros are, 2500-3000 calories, 140g protein, 200g carbs, I am unsure on fats, I dont really eat any fat!

As you can see, my diet is where I really need some help, working 12 hour shifts makes it hard, so I need to get some ideas for pre-preparing my food for the WEEK.

I just need some help, any advice is welcome.

My goal? Is to shred the fat from my body (mainly stomach, which I gained from my 1st cycle bulk, I gained 25 pounds and ate like a horse), and to add lean muscle.

Thanks!

[MattUK666]

Oh, the reason my calorie count is so low for a bulk, is because of my confusion on how to shred my fat at the same time, so its like im trying to bulk, but not eat to much!

I do 10 minutes of sprinting cardio per gym session (3 times per week). But I feel that your going to say this needs to be upped??

[jamyjamjr]

well we need some more info from ya...

any idea what your tdce is?? ur bf doesn't seem to be anything over 15%, but thats an estimate since you have your shirt on in your avi

if you dont know your tdce, do some math

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[Rugger02]

Take the numbers that you get from the calculation Jamy posted and that's your magical number. It is possible to shed fat while gaining muscle but your diet has to be dead-nuts.

You'll want to run a maintenance diet, pretty much down to the calorie. As you thought you need to up your cardio, but not a sprint. And not ten minutes. Just walk on an eliptical or on a treadmill at a slight incline. Enough to maintain a heart rate of somewhere between 125 and 140 bpm for 30 - 45 minutes five times a week. It won't feel like you're accomplishing anything, but that's what's going to take off the extra bodyfat for you.

[MattUK666]

Wow, awesome advice!!

I am going to do the maths now and I will post back with the number shortly!

[MattUK666]

And the answer is!.......3088 calories.

To maintain?? Wow that seems a crazy amount. How accurate is that forumula? Some days I dont even manage 2500 calories and I still seem to maintain or get bigger.

So what would happen if say, I ate 2500 calories per day, and walked on an uphill setting on the treadmill for 45 minutes for 5 days a week? Would I still gain lean muscle due to the test E?

[jimmyinkedup]

IMO maintenance calories based on activity level will only serve to maintain muscle and lose bodyfat possibly...not gain muscle - lose bodyfat. I personally like to bulk ...just make sure fat gain is minimal (but there will bew *some* - the run a cutting cycle to drop excess body fat - JMO....
The gain muscle lose fat cycles rob you in one way or another imo ..maximize your bulk cycle and your cut cycles.... again - JMO...

[MattUK666]

Ok, I am going to try the walking on the treadmill for 45 minutes on an incline, to see if that helps me shred some bodyfat...and I will keep to around 3000 calories.

Thanks guys

[Rugger02]

I guess that generally I agree with you jimmy that maintainence is maintenance and not bulking but the test is going to add muscle and the cardio is going to keep it clean. Will it be the best use of a test cycle? Probably not. He could definately see some more muscle gains on a clean bulk, but he's already started the cycle. Short of disregarding his goals and changing to a bulk, and then cutting post cycle, I think maintenance is likely his best option. (I reiterate... JMO)lol

[jimmyinkedup]

^^^ Hey Bro...whats up? - Based on what he wants you are prob correct - just not the way i like to run my cycles...(again JMO *L*)

[Rugger02]

lol hey bud! And yah, I think we're in agreement here. Great minds think alike.

To the OP, keep us posted as to what you end up deciding, the calories you take in, as well as the results that you see if you would. I'm curious as to how this diet works when you throw the test into the mix.
Also how far into your cycle are you?

[jamyjamjr]

im glad we got a 3000kcal diet going on....

but you said your gaining at 2500kcal???

have you thought about posting up a detailed diet with macros??

[Polska]

im glad we got a 3000kcal diet going on....

but you said your gaining at 2500kcal???

have you thought about posting up a detailed diet with macros??

If he's gaining at 2500kcal it's because of the juice, but my guess is that the 'gain' is subcutaneous and intramuscular water retention due to muscle glycogen for the most part.

This is exactly the type of AAS candidate you see juicing while having no idea about proper diet and nutrition.

My guess is his 'gains' will disappear within 4 weeks of his last shot.

To the OP - You should've done more research and established a clear GOAL before you started this cycle. What you're doing now is spinning your wheels and not getting anywhere. You can't bulk effectively on restricted calories and you can't cut effectively on excess. Either way you'll be taking baby steps in either direction this way. Establish a clear goal first, then get to work. Just my 2cc's

[jamyjamjr]

If he's gaining at 2500kcal it's because of the juice, but my guess is that the 'gain' is subcutaneous and intramuscular water retention due to muscle glycogen for the most part.

This is exactly the type of AAS candidate you see juicing while having no idea about proper diet and nutrition.

My guess is his 'gains' will disappear within 4 weeks of his last shot.

To the OP - You should've done more research and established a clear GOAL before you started this cycle. What you're doing now is spinning your wheels and not getting anywhere. You can't bulk effectively on restricted calories and you can't cut effectively on excess. Either way you'll be taking baby steps in either direction this way. Establish a clear goal first, then get to work. Just my 2cc's

you know i cant get mad at you cuz you just have a kick ass avi...
good stuff.... lmao

yea maybe he wasn't prepared and made a n00b move but he's here trying to fix things so that says alot in it's self.. we're not trying to scare anyone off here..

from what i understood he said he was gaining bodyfat at 2500kcal.. that's what caught my attention

[Polska]

you know i cant get mad at you cuz you just have a kick ass avi...
good stuff.... lmao

yea maybe he wasn't prepared and made a n00b move but he's here trying to fix things so that says alot in it's self.. we're not trying to scare anyone off here..

from what i understood he said he was gaining bodyfat at 2500kcal.. that's what caught my attention

Yeah he's trying to remedy his situation. good point, I don't know why I've been so edgy lately. Haha.

What I've noticed he said his calories were 2500-3000 per day, 140g protein and 200g carbs, he's unsure of his fat intake.... well...... 200+140*4 = 1360. If his protein isnt a typo that means he's taking in roughly (3000-1360)/9= 182g fat. That and increased water retention will for sure inflate the ole spare tire

[jamyjamjr]

Yeah he's trying to remedy his situation. good point, I don't know why I've been so edgy lately. Haha.

What I've noticed he said his calories were 2500-3000 per day, 140g protein and 200g carbs, he's unsure of his fat intake.... well...... 200+140*4 = 1360. If his protein isnt a typo that means he's taking in roughly (3000-1360)/9= 182g fat. That and increased water retention will for sure inflate the ole spare tire

i know, i wanted to see a detailed diet with macros for a reason...

people get so frustrated with dieting cuz it's just hard to get.. i try to make the transition into the new lifestyle as easy as possible...

we all get edgy at times, especially me..

[MattUK666]

Hey guys,

Well, thanks for not flaming me, I think, LOL.

Well my first cycle (8 months ago) went very successfully, I bulked up alot and loved it.

My goal for this cycle was the same again, I wanted to bulk and just grow....but someone at the gym said I could do with cutting a little body fat, which confused me as to how to do both at the same time.

So just to make my goal clear, I want to stick to bulking, as that is why I am on a cycle in the first place (I like your idea of bulking, and then cutting post cycle)....but while I am on this cycle, I am going to try hard to shred some fat, with the cardio and diet.

I am going to post up my detailed diet, as I admit I am not doing it how I need to do it (instead of having the 6 meals per day, I am literally having 3 massive meals)...I mean, even my shake alone, is 1200 calories, 80g protein, 120g carbs, NO FATS.

I know diet is MOST important, I need to learn and get this down.

Oh, just to clear up something, when I said I am gaining, I did not mean overall weight, I meant muscle, probably due to the juice.

Thanks

[FireGuy]

Hey guys,

Well, thanks for not flaming me, I think, LOL.

Well my first cycle (8 months ago) went very successfully, I bulked up alot and loved it.

My goal for this cycle was the same again, I wanted to bulk and just grow....but someone at the gym said I could do with cutting a little body fat, which confused me as to how to do both at the same time.

So just to make my goal clear, I want to stick to bulking, as that is why I am on a cycle in the first place (I like your idea of bulking, and then cutting post cycle)....but while I am on this cycle, I am going to try hard to shred some fat, with the cardio and diet.

I am going to post up my detailed diet, as I admit I am not doing it how I need to do it (instead of having the 6 meals per day, I am literally having 3 massive meals)...I mean, even my shake alone, is 1200 calories, 80g protein, 120g carbs, NO FATS.
I know diet is MOST important, I need to learn and get this down.

Oh, just to clear up something, when I said I am gaining, I did not mean overall weight, I meant muscle, probably due to the juice.

Thanks

Thats only 800 calories. Not trying to make you feel dumb but if you are going to figure out calories you gotta be able to do the math.

[MattUK666]

Hey

What do you mean thats only 800 calories?

[mg1228]

1gr protein= 4 calories 1gr carbs= 4calories 1gr fat= 9 calories, so 80 gr protein is 320 calories and 120gr carbs is 480 calories that together is 800 calories---u really need 2 post up ur diet so they can look at it---that shake right there even at 800 calories is too much protein at once as well as carbs

[jamyjamjr]

Hey guys,

Well, thanks for not flaming me, I think, LOL.

Well my first cycle (8 months ago) went very successfully, I bulked up alot and loved it.

My goal for this cycle was the same again, I wanted to bulk and just grow....but someone at the gym said I could do with cutting a little body fat, which confused me as to how to do both at the same time.

So just to make my goal clear, I want to stick to bulking, as that is why I am on a cycle in the first place (I like your idea of bulking, and then cutting post cycle)....but while I am on this cycle, I am going to try hard to shred some fat, with the cardio and diet.

I am going to post up my detailed diet, as I admit I am not doing it how I need to do it (instead of having the 6 meals per day, I am literally having 3 massive meals)...I mean, even my shake alone, is 1200 calories, 80g protein, 120g carbs, NO FATS.

I know diet is MOST important, I need to learn and get this down.

Oh, just to clear up something, when I said I am gaining, I did not mean overall weight, I meant muscle, probably due to the juice.

Thanks

that's horrible.... post up a diet.. let's get you straight...

[roadkill815]

Try and keep your calorie intake 400-500 calories per meal for six meals (or according to your calorie needs). Take your calories and divide by how many meals, thats the max calories you should be eating per meal. 40% carbs, 40% protein, 20% fat. Or so i've learned from the masters here.

[Polska]

Oh, just to clear up something, when I said I am gaining, I did not mean overall weight, I meant muscle, probably due to the juice.

I'm confused.. how is not muscle a part of overall weight? I'll bet you are gaining more fat and retaining water in the muscle cells. Post your daily diet and allow us to rip it apart. Start doing it properly as soon as possible so you still get the most out of your cycle. At 4 weeks in your test is just starting to peak in blood concentration levels. You've got about a 6-8 week window now of prime anabolic activity before you start to get less return for your efforts.

[MattUK666]

Hey guys,

Ok so ive worked out what I am currently eating so you can take a look at help me change it all so I can make the most of my cycle (now thats its just kicking in, I can feel it in the gym!).

Ok, please understand that this is a rough idea, to the best of my knowledge, because I am eating things like hot cross buns, which on the packet, does not tell me ANY macro's!

I am dying to learn all about dieting properly, so feel free to flame me a bit, but if your going to do that, feel free to add some good advice too!

Ok, totals: Calories: 2500. Protein: 110g. Carbs: 180g. Fats 20g (at most, I eat hardly any fat).

Ok, I eat 3 big meals a day, and I eat snacks inbetween, it looks like this:

Morning: 1 Banana, 1 sausage roll (this is about 500 cals), 1 Lucazade (fizzy sports drink, 350 cals)

Lunch: Shake (1107 calories, 106g protein, 150g carbs, 12g fat), this is a weight gainer shake mix, it has many ingrediants, this is the actual link to it... http://cgi.ebay.co.uk/5KG-ATLAS-SUPE...3A1|240%3A1308

Evening: 4 chicken breasts (300 kcal, 45g protein), and I usually add potato with butter and milk added into it.

I will be TOTALLY honest, even though I know it will get me a flaming, I do sometimes have a burger, I seem to get hungry alot, which is a good thing, but I need to be eating right.

On my first cycle, I was happy with how it went, because I went from being pretty skinny, to pretty bulky within 2-3 months, so I was very happy.

But now I am already bulky from the first cycle, now I want to eat clean/right and get as ripped as possible and make the most of cycle number 2.

Btw I read in another post, that wheatabix is good for meal 1, and I saw that the calories are good on them, so Ide like to include this on the new diet...

Thanks...be nice...lol...

[jamyjamjr]

Hey guys,

Ok so ive worked out what I am currently eating so you can take a look at help me change it all so I can make the most of my cycle (now thats its just kicking in, I can feel it in the gym!).

Ok, please understand that this is a rough idea, to the best of my knowledge, because I am eating things like hot cross buns, which on the packet, does not tell me ANY macro's!

I am dying to learn all about dieting properly, so feel free to flame me a bit, but if your going to do that, feel free to add some good advice too!

Ok, totals: Calories: 2500. Protein: 110g. Carbs: 180g. Fats 20g (at most, I eat hardly any fat).

Ok, I eat 3 big meals a day, and I eat snacks inbetween, it looks like this:

Morning: 1 Banana, 1 sausage roll (this is about 500 cals), 1 Lucazade (fizzy sports drink, 350 cals)

Lunch: Shake (1107 calories, 106g protein, 150g carbs, 12g fat), this is a weight gainer shake mix, it has many ingrediants, this is the actual link to it... http://cgi.ebay.co.uk/5KG-ATLAS-SUPE...3A1|240%3A1308

Evening: 4 chicken breasts (300 kcal, 45g protein), and I usually add potato with butter and milk added into it.

I will be TOTALLY honest, even though I know it will get me a flaming, I do sometimes have a burger, I seem to get hungry alot, which is a good thing, but I need to be eating right.

On my first cycle, I was happy with how it went, because I went from being pretty skinny, to pretty bulky within 2-3 months, so I was very happy.

But now I am already bulky from the first cycle, now I want to eat clean/right and get as ripped as possible and make the most of cycle number 2.

Btw I read in another post, that wheatabix is good for meal 1, and I saw that the calories are good on them, so Ide like to include this on the new diet...

Thanks...be nice...lol...

yea, we got some work to do for sure..... but it's not anything that cant be fixed

can the 3 meals a day idea....

let's get you worked up the right way...

http://forums.steroid.com/showthread.php?t=323516
this is a link to a great nutritional video that will give you a good idea as to how your diet should look...

when your done with that, i need you to figure your tdce...

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


drop the weight gainer... that shit is wack...

post up a NEW diet with macros (pro/fat/cal/carb)... you can find nutritional facts searching food calculator on google...

once you have a new diet up and you've calc ur tdce, we will tweak it for you

[MattUK666]

Ok great! I will watch the video right now, I just wanted to quickly say that I did calculate that figure on a post on this thread, its 3088, so I need to hit that target to maintain, but I would actually like to keep bulking, so if I make my diet around 3500, I would be very happy!!

[jamyjamjr]

Ok great! I will watch the video right now, I just wanted to quickly say that I did calculate that figure on a post on this thread, its 3088, so I need to hit that target to maintain, but I would actually like to keep bulking, so if I make my diet around 3500, I would be very happy!!

3500 is exaclty what i was gonna say

[MattUK666]

Wow that video is awesome!!!

Now I understand my body fat, ive been eating too many carbs, so its been storing it as fat! Because my body has not needed that many carbs! So even though I said in an earlier post that I do not eat hardly any fats, it made no difference, unused energy/carbs were being stored as fat anyway, which is why I have body fat I need to burn, so the answer is, I need to eat less carbs per day.

Protein: is seperate from carbs/fats, he said 1g protein per 1 pound of body weight is good, but seeing as how I am trying to build mass and I am cycling, I would like to do 2g per pound, so as I am around 180 pounds, that is 360g of protein per day, I hope who ever is reading this, its making sense to, it all makes sense in my head lol...

Carbs: I am not THAT active, I train hard for 3 days per week, leaving my muscles time to repair inbetween, I dont play any sports, and Im not getting laid as my girl is in Dallas, and im in London LOL, so, I am going to go for a number here, I am going to say my daily carbs should be around the 180g mark, seeing as how I am trying to lose body fat remember, but also bulk, does this sound about right for me?

Fats: I dont like fat, I would say I eat about 3 burgers per week, and I always eat alot of chicken breast which the guy mentioned had hidden fats, so im aware I am eating fat, but I like his idea of keeping it MINIMAL...even my shake has 12g of fat in (Your right, after watching that video, I will replace my weight gainer shake, with whey!), so for fats, I dont really want to go over 50g.

Calorie Total: I would like to be 3500, as my maintanence is 3088.


Wow I love that video...ok...8 meals per day is pushing it, seeing as how I am not even home for most of the day...so lets keep it to 6 meals....this is just a very basic starter idea that hopefully with your help we can fill in together.

Meal 1: 6 egg whites (this is where you just boil it, crack the shell off, and eat, right?), wheatabix (2 peices), 1 banana

Meal 2: Chicken breasts, maybe in some tortilla wrap?? peanuts?

Meal 3: (I am not sure, I would say fish, but I hate fish)

*Workout*

Meal 4: Shake! Whey protein!!

Meal 5: Chicken breasts, vegatables

Meal 6: Shake? 2 tables spoons of peanut butter

Please feel free to help with ideas, I am only just learning about diet properly, I am very strict and stubborn so I wont find sticking to a diet difficult.

With regards to the 6 meals, I am just stuck for ideas on what to eat, as I am use to eating alot of the same things each day.

Thankyou!

[jamyjamjr]

Wow that video is awesome!!!

Now I understand my body fat, ive been eating too many carbs, so its been storing it as fat! Because my body has not needed that many carbs! So even though I said in an earlier post that I do not eat hardly any fats, it made no difference, unused energy/carbs were being stored as fat anyway, which is why I have body fat I need to burn, so the answer is, I need to eat less carbs per day.

Protein: is seperate from carbs/fats, he said 1g protein per 1 pound of body weight is good, but seeing as how I am trying to build mass and I am cycling, I would like to do 2g per pound, so as I am around 180 pounds, that is 360g of protein per day, I hope who ever is reading this, its making sense to, it all makes sense in my head lol...

Carbs: I am not THAT active, I train hard for 3 days per week, leaving my muscles time to repair inbetween, I dont play any sports, and Im not getting laid as my girl is in Dallas, and im in London LOL, so, I am going to go for a number here, I am going to say my daily carbs should be around the 180g mark, seeing as how I am trying to lose body fat remember, but also bulk, does this sound about right for me?

you should be training 5 days a week, one muscle group a day.. ie

mon- chest
tues-back
wed-shoulders/traps
thrus-arms
fri- legs

no more then 16 sets per muscle group except on arms/legs days, which you should be doing 20-24

Fats: I dont like fat, I would say I eat about 3 burgers per week, and I always eat alot of chicken breast which the guy mentioned had hidden fats, so im aware I am eating fat, but I like his idea of keeping it MINIMAL...even my shake has 12g of fat in (Your right, after watching that video, I will replace my weight gainer shake, with whey!), so for fats, I dont really want to go over 50g.

Calorie Total: I would like to be 3500, as my maintanence is 3088.


Wow I love that video...ok...8 meals per day is pushing it, seeing as how I am not even home for most of the day...so lets keep it to 6 meals....this is just a very basic starter idea that hopefully with your help we can fill in together.

Meal 1: 6 egg whites (this is where you just boil it, crack the shell off, and eat, right?), wheatabix wtf is whatabix, do oatmeal, natural, rolled oats about a full cup 80g carbs(2 peices), 1 banana omit the banana,,, its when you take out the yolk in the middle.... make it 10 egg whites

Meal 2: Chicken breasts, maybe in some tortilla wrap?? peanuts? wheat bread tortilla wrap, add veggies [

Meal 3: (I am not sure, I would say fish, but I hate fish)how about 8oz's of a lean meat, chicken, turkey, fish is okay too.. add some veggies, omit the peanuts, add 80g of a complex carb here... brown rice, avocado, sweet potato, yams

*Workout*

Meal 4: Shake! Whey protein!! add a medium banana

Meal 5: Chicken breasts, vegatables add a ***** 3... almonds, olive oil, 1/2 avocado (my favorite)

Meal 6: Shake? 2 tables spoons of peanut butter
omit the shake, eat real food.. do another 8 oz of a lean meat, preferably london broil or a lean beef, 1/2lb

Please feel free to help with ideas, I am only just learning about diet properly, I am very strict and stubborn so I wont find sticking to a diet difficult.

With regards to the 6 meals, I am just stuck for ideas on what to eat, as I am use to eating alot of the same things each day.

Thankyou!

we should put u on a 40-35-25 split.. since your doing 3500 kcal

350g protien
307g carbs
97g of fat

this would be ideal for your bulk...

i wont be able to complete tweaking yoru diet untill you get some macros (pro/fat/cal/carb).. use google to search a food calculator.. post up a new diet based on the advice i gave you with those macros and we'll finish up...

[BigBoyAdd]

Take the numbers that you get from the calculation Jamy posted and that's your magical number. It is possible to shed fat while gaining muscle but your diet has to be dead-nuts.

You'll want to run a maintenance diet, pretty much down to the calorie. As you thought you need to up your cardio, but not a sprint. And not ten minutes. Just walk on an eliptical or on a treadmill at a slight incline. Enough to maintain a heart rate of somewhere between 125 and 140 bpm for 30 - 45 minutes five times a week. It won't feel like you're accomplishing anything, but that's what's going to take off the extra bodyfat for you.

Really, Im busting my balls to lose my gut. When I keep it at those BPM I feel like I ant getting any where ?

[FireGuy]

^^ Read some posts here and in the workout section and you can get all sorts of info on low vs high intensity cardio.

[MattUK666]

I am really confused.

And ive been thinking up foods and diets for like 3 days now.

I work 12 hour shifts at an airport, I cant cook 6 meals a day, so I need other ideas, im just really confused and now starting to actually worry because im on week 5 of my cycle and need to get my diet in check.

I am now training 5 days a week, monday to friday.

[jamyjamjr]

u have access to a place that sells whole cooked chickens??

how about subway?? believe it or not, if you pick the right foods, it works..

beef jerkey?? cold cuts???

i work 24hr shifts as a medic 72hrs a week... you need to get creative... i did.

[MattUK666]

Hey

Yeah, I can buy whole cooked chickens at the supermarket...

I dont have a subway in this town, I didnt think they were good, but I do love them! I really need to lose some fat and get ripped.

I am on plenty of test, 750mg per week!!

Feel like my head is spinning lol, I think I need to find a basic diet in the forum, and change it to what I can get, I just need to work out the macros.

[chipfsu301]

you guys are very helpful!! Keep up the awesome work dudes!

[jamyjamjr]

you guys are very helpful!! Keep up the awesome work dudes!

thx bud

[mho]

I am really confused.

And ive been thinking up foods and diets for like 3 days now.

I work 12 hour shifts at an airport, I cant cook 6 meals a day, so I need other ideas, im just really confused and now starting to actually worry because im on week 5 of my cycle and need to get my diet in check.

I am now training 5 days a week, monday to friday.

I have the same problem. I now prepare all my food for the coming week in one day. I started grilling all my meats and steaming my veggies on Sundays. I then prepackage them into containers, one container per meal. I just bring my lunch box with me to work with 4 of my containers, and take 3 containers to school with me. It's actually very efficient.

[MattUK666]

I just found something and wanted your opinion, so sorry to keep posting but this diet is really important.

Its a savoury rice pack, chicken flavour so its got flavourings in it etc.

Macros: per packet:

422kcal
11.7g protein
94.9g carbs
2.3 sugars
2.1 fat (0.6g is saturates)

So with this one packet almost being 100g of carbs, this is a great addition to my bulking/cutting diet right?

[MattUK666]

Thanks mho and Jammy...

Containers sounds great!! I would like to pre-prepare as much of my food as possible for the week to make it all easier.

Just need to work out this food...

[jamyjamjr]

I just found something and wanted your opinion, so sorry to keep posting but this diet is really important.

Its a savoury rice pack, chicken flavour so its got flavourings in it etc.

Macros: per packet:

422kcal
11.7g protein
94.9g carbs
2.3 sugars
2.1 fat (0.6g is saturates)

So with this one packet almost being 100g of carbs, this is a great addition to my bulking/cutting diet right?

that's way too many carbs for one sitting... im sure that crap is processed too... eat real food, not processed crap.. the protien intake on it is horrible to and i bet it is a high GI food