Have a look at my diet please

[higherdesire]

6:30 - 1.5 scoops ON whey
1 cup 5 min Oats
1 cup EggBeater egg whites
200mg caffiene
1.5 cups water
ADAM NOW multi
53g pro/65g carb/1g fat

7:45 Work out

9:15 2 scoops whey
32g waxy maize
48g pro/36g carb/4g fat

10:00 8 oz chicken breast
med sweet potatoe
tbs butter
coke
52g pro/101g carb/7g fat

1:00 6oz turkey
2 slices orowheat whole grain bread
1 cup romaine lettuce
1 tsp mustard
1 med banana
small gatorade splenda
22g pro/47g carb/3g fat

2:30 1.5 scoop ON whey
326gpro/3gcarb/2g fat


6:00 2 4oz talapia fillet
2 cups steamed broccoli
ADAM NOW Multi
68g pro/16g carb/8g fat

9:30 2 scoops On whey/ water
1 cup Eggbeaters eggwhites
72gpro/8gcarb/2g fat

totl 346g pro/ 288g carbs/ 24g fat calories 2756


I am trying to bulk and my wieght isn't budging. I am two weeks into test e/ dbol/ (1wk) tren a. If anything it seems like my bf is going up. I cheat a little on Sundays.

ht 5'11
wt 207 lbs
bf 13/14%

Goal 225 lbs. 10/11

[eatrainrest]

sure what are the macros for all of those foods, as well as the current foods that you are eating now? also supply BMR if you accurately know your BF

IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...
BMR "BASIC METABOLIC RATE”
daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.
WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY
WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY
MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula

[eatrainrest]

6:30 - 1.5 scoops ON whey
1 cup 5 min Oats
1 cup EggBeater egg whites
200mg caffiene
1.5 cups water
ADAM NOW multi

7:45 Work out

9:15 2 scoops whey
32g waxy maizeid add more 60-70g carbs total here

10:00 8 oz chicken breast
med sweet potatoe
tbs butterid elimiante the butter
coketake this out

1:00 6oz turkey
2 slices orowheat whole grain breadwhere is the protein here???
1 cup romaine lettuce
1 tsp mustard
1 med banana
small gatorade splenda

2:30 1.5 scoop ON wheyeat real protein with fibrous carbs here


6:00 2 5oz talapia filletgood
2 cups steamed broccoli
ADAM NOW Multi

9:30 2 scoops On whey/ wateri dont see the purpose of whey here, id recommend a slow digesting protein such as london broil and eliminate egg whites and throw in some almonds or flax oil (if using casein as a shake) or eat london broil with cottage cheese
1 cup Eggbeaters eggwhites


I am trying to bulk and my wieght isn't budging. I am two weeks into test e/ dbol/ (1wk) tren a. If anything it seems like my bf is going up. I cheat a little on Sundays.

ht 5'11
wt 207 lbs
bf 13/14%

Goal 225 lbs. 10/11

this is just a glance at it but before any good critique will need all macros

[jamyjamjr]

hd, post up macros bud.... your diet isn't horrible but it needs some help.. ill be waiting

[higherdesire]

Thanks guys took me a minute as I am not real good at it yet. I use the ifit app to help but have been sloppy latley.

[eatrainrest]

its good, if you wnna get exact macros purchase a scale and measure it in grams to pinpoint, post when your redy and well get you goin

[higherdesire]

I edited orignal post with macros. sorry.

[jamyjamjr]

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

[eatrainrest]

also with soda, butter, and banana will have insulin spike

[jamyjamjr]

^^ agreeed

[higherdesire]

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

age 265.2
hieght 1676.4
weight 1289.61
I used 1.65 as activity rate since I do hard excercise 5 days a week and the number seems VERY high...

5440

[higherdesire]

also with soda, butter, and banana will have insulin spike

I was going for insulin spike, but ate my banana late today. I usually eat it immeditley after w/o. Two ques. Should I not eat it is it is too late after w/o? Don't I want an insulin spike PWO?

[eatrainrest]

yes pwo is good, later in the day however i would elminate. or find a place for earlier at least

[bcbrett]

I notice the op eats 5 minute oats, when at the grocery store I have noticed there are about 30 types of oats to chose from: instant, 2 min, 5 min, steel rolled, ect. The list goes on. Are oats oats? Other then the flavoured ones which i know arent good, are all oats equal.? not trying to hijack this thread.

[eatrainrest]

I notice the op eats 5 minute oats, when at the grocery store I have noticed there are about 30 types of oats to chose from: instant, 2 min, 5 min, steel rolled, ect. The list goes on. Are oats oats? Other then the flavoured ones which i know arent good, are all oats equal.? not trying to hijack this thread.

it really all depends on the macros

[higherdesire]

The longer the cooking time the rawer the oat. In other words they kind of smash the oats in a machine. The larger portions which contain a better nutrient balance are more sought after, the less time it takes to cook the farther down that scale the oat is. Steel cut oats is the beast. They are rolled by a steel cutter and packeaged after short passes. Atleast that is how I understand it.

BTW I do not coom them at all, I just throw them in my shake raw.

[Phate]

age 265.2
hieght 1676.4
weight 1289.61
I used 1.65 as activity rate since I do hard excercise 5 days a week and the number seems VERY high...

5440

what are your stats and i'll calculate it for you and show you how i did it

[higherdesire]

5'11''
207 lbs

Train hard 5 days a week. Sedentary lifestyle. I don;t really work since I semi retired 45 days ago. I sit around at home alot.

[Phate]

5'11''
207 lbs

Train hard 5 days a week. Sedentary lifestyle. I don;t really work since I semi retired 45 days ago. I sit around at home alot.

BMR = 66 + ( 6.23 x 207 ) + ( 12.7 x 71 ) - ( 6.8 x 39 )

BMR=1933

TDEE=1933x1.65=3190cal

[eatrainrest]

yes that means that you eat 3190 on workout days, but have to lower on non workout days (usually subtract activity), thats y i think BF is so important because the other method trumps this one if you really know your BF and activity calories. either case, just make sure your not eating that number on off days

[higherdesire]

SO I need to increase my intake based off of what I posted, by about 400 cals for maintainance, and say 750-850 to grow?

[Phate]

The longer the cooking time the rawer the oat. In other words they kind of smash the oats in a machine. The larger portions which contain a better nutrient balance are more sought after, the less time it takes to cook the farther down that scale the oat is. Steel cut oats is the beast. They are rolled by a steel cutter and packeaged after short passes. Atleast that is how I understand it.

BTW I do not coom them at all, I just throw them in my shake raw.

you are pretty close to correct here^^^^ all oats start out the same, but some are more processed than others

[higherdesire]

ah shucks, no pun intended.

[Phate]

SO I need to increase my intake based off of what I posted, by about 400 cals for maintainance, and say 750-850 to grow?

from the diet i'm seeing you need to increase fats, add fish oil to your diet and you'll like the results, around 60g should do the trick

[higherdesire]

that it? Cool. I have some decent tabs on hand i will start in the morning. Do you prefer to spread it out through the day, or is there a preferred timing?

[Phate]

that it? Cool. I have some decent tabs on hand i will start in the morning. Do you prefer to spread it out through the day, or is there a preferred timing?

i'm gonna take a shower than i'll give your diet an overhaul

and you're gonna need oil, those tabs are probably 1-1.5g each and i'm talking 60g of fish oil per day

[higherdesire]

Got it. I will go get some in the AM PWO! BTW it is very late for this old man, so I am going to lay it down for the night so I will talk to you tomorrow. Thanks agian for all the help.

[Phate]

6:30 - 1.5 scoops ON whey
1 cup 5 min Oats
1 cup EggBeater egg whites
200mg caffiene
1.5 cups water
ADAM NOW multi
53g pro/65g carb/1g fat

7:45 Work out

9:15 2 scoops whey
32g waxy maize
48g pro/36g carb/4g fat
double the waxy maize
10:00 8 oz chicken breast
med sweet potatoe
tbs butter
coke
52g pro/101g carb/7g fat
cut out the coke, you're not jay cutler, lol
1:00 6oz turkey
2 slices orowheat whole grain bread
1 cup romaine lettuce
1 tsp mustard
1 med banana
small gatorade splenda
22g pro/47g carb/3g fat
6oz of turkey is 22g of protein, double check that, and if so then double it
2:30
1.5 scoop ON whey
326gpro/3gcarb/2g fat
326g of protein is a type i'm sure, add in 20g of fish oil here

6:00 2 4oz talapia fillet
2 cups steamed broccoli
ADAM NOW Multi
68g pro/16g carb/8g fat
another 15g here
9:30 2 scoops On whey/ water
1 cup Eggbeaters eggwhites
72gpro/8gcarb/2g fat
whey is useless here as it's a fast digesting protein, get a source of casein or eat some steak, and add 15-20g of fish oil here
totl 346g pro/ 288g carbs/ 24g fat calories 2756


I am trying to bulk and my wieght isn't budging. I am two weeks into test e/ dbol/ (1wk) tren a. If anything it seems like my bf is going up. I cheat a little on Sundays.

ht 5'11
wt 207 lbs
bf 13/14%

Goal 225 lbs. 10/11

if it's the last meal of the day, then the meal needs to allow for a steady flow of aminos into the bloodstream so you have constant nutrition throughout the night, remember that while you are sleeping your body is in it's best mode of recovery due to GH production and several other factors

whey protein is a fast digesting protein(it is digested in as little as 45minutes) so what about the other 7 hours you are sleeping, what will fuel your recovery for it?

casein protein is a great nighttime protein, it takes around 8-12 hours to digest

cottage cheese, which i am eating right now, coupled with a good fat, like fish oil(fat slows digestion by the way) is also a great night meal

or of course you can go with some steak and veges, can't beat that

[eatrainrest]

casein and flax does the trick for me

[higherdesire]

Ok Phate. I will double the waxy maize (I will have to make two drinks because it already makes the first one sooo thick, but no problem. As for the coke, you nailed that. I got that froom that thread a awhile back. I haven't drank cokes regularly ever in my life so cuttin it out is easy enough! As for the turkey, it is lunch meat and the package says one slice is 5g protien, I ate 4 and the banana has 1g. It may be more than 6 oz then? Next is the 326g protien meal. No typo there j/k. That is 32g. The big deal is that last meal and the fish oil. I have to say I stopped growing after I stopped the casien shake at night. It sounds so simple but it is a fact.

I will get casien today. as for the fish oil, do you have a recommendation? You are right the gelcaps I have are 2.5 per. 30 pills would be a meal!

eattrainrest, thanks bro for your advice as well. When you say that you use flax, is it the same as flax seed?

[FallenWyvern]

I didn't read all the thread.

Your calories look low. I would think to do a slight bulk you would need 3200-3500.

[Phate]

Ok Phate. I will double the waxy maize (I will have to make two drinks because it already makes the first one sooo thick, but no problem. As for the coke, you nailed that. I got that froom that thread a awhile back. I haven't drank cokes regularly ever in my life so cuttin it out is easy enough! As for the turkey, it is lunch meat and the package says one slice is 5g protien, I ate 4 and the banana has 1g. It may be more than 6 oz then? Next is the 326g protien meal. No typo there j/k. That is 32g. The big deal is that last meal and the fish oil. I have to say I stopped growing after I stopped the casien shake at night. It sounds so simple but it is a fact.

I will get casien today. as for the fish oil, do you have a recommendation? You are right the gelcaps I have are 2.5 per. 30 pills would be a meal!

eattrainrest, thanks bro for your advice as well. When you say that you use flax, is it the same as flax seed?

type of fish oil doesn't really matter, i use cod liver oil unflavored but just go to a health food store and see what they carry, get normal oil, not concentrated or emulsified, those things are rip offs for what you get

flax oil is the oil of the flax seed

[higherdesire]

Fallen THanks I think the fish oil will ad about 900 calories?

Phate, I was unclear on what I was asking. I saw a lot of fish oils but most of them are relatively low dosages. If what I have seen holds true I will be taking $40 +/- worth of oil a month? It would be like ten servings on the one I saw with the highest dosages, does that sound right? Thanks again.

[Phate]

Fallen THanks I think the fish oil will ad about 900 calories?

Phate, I was unclear on what I was asking. I saw a lot of fish oils but most of them are relatively low dosages. If what I have seen holds true I will be taking $40 +/- worth of oil a month? It would be like ten servings on the one I saw with the highest dosages, does that sound right? Thanks again.

could be, the fish oil i take i found at GNC(surprising i know) and has 4.5g fat per tsp(not tbsp), and around 94 servings per bottle, cost me 15$

so that sounds about right for you

[jamyjamjr]

age 265.2
hieght 1676.4
weight 1289.61
I used 1.65 as activity rate since I do hard excercise 5 days a week and the number seems VERY high...

5440

dude. those numbers are wayyyyy offff

here let me help

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

6.23 x 207= 1289.61
12.7 x 71= 901.7
6.8 x your age (which you havn't provided)

1289.61 + 901.7 - (the calculation for your age)... if i were to guess your bmr is around 2000kcal....


i guess that day in kindergarden was missed huh??? lmao

[higherdesire]

kindergarten was only for the rich in my kountry!

I am 39 and beautiful BTW.

[jamyjamjr]

1289.61+901.7-265.2=1926.11

what do you do for a living and what does your workout reg look like????

[jamyjamjr]

kindergarten was only for the rich in my kountry!

I am 39 and beautiful BTW.

im sure your a sexy beast...

with wrinkly old balls... lmao

[higherdesire]

1289.61+901.7-265.2=1926.11

what do you do for a living and what does your workout reg look like????

I am semi retired. I quit work about 45 days ago. I just sort of mess around with some light investing now. I have a lot of couch time right now. I will probably get over that in a couple of months!

Mon-chest and tris
Tues-back and Bis
Wed-Legs and shoulders
Thur-Chest and tris
Fri-Back and Bis

Sat, Sun Rest.

[higherdesire]

could be, the fish oil i take i found at GNC(surprising i know) and has 4.5g fat per tsp(not tbsp), and around 94 servings per bottle, cost me 15$

so that sounds about right for you

I didn't get it yesterday so I will get it today thanks bro!