Junior Member
Hello, guys. Iam cycling and not gaining as much as i need to be... im on 8-9 th week of Test E and gaines 4-5lbs. I need to turn this around and eat right!
Diet consists of Pasta/Rice/Chicken/Salads/Deli meats.
Please help me work out a diet plan for bulking to consumer 3k calories a day.
Iam currently 5'11 165 13% BF.
Thanks guys.
Last edited by Sashka88; 04-29-2009 at 11:30 PM.
AR's Personal Trainer
bro you should have came here to learn well before gear! but here are some links to help get you started (it will take time to read and learn these)
http://forums.steroid.com/showthread.php?t=384553
http://forums.steroid.com/showthread.php?t=384009
http://forums.steroid.com/showthread.php?t=384395
http://forums.steroid.com/showthread.php?t=384006
http://forums.steroid.com/showthread.php?t=323516
http://forums.steroid.com/showthread.php?t=383337
http://forums.steroid.com/showthread.php?t=348723
watch all the dvd vids in one of the threads
Junior Member
Thank you. I want Jamyjan to help me set up a diet.Originally Posted by eatrainrest
Banned
where as eat is more then capable of helping you set up your diet, i saw your thread in the q and a section... jfalco refered u to me huh??
eat, i know u know your shit, so help along as u wish bud.....
below is a link to some videos... these videos are gold because they give you a great idea of how your diet should look.. take the time to watch them (as i did when i just began0 and 90% of all your questions will be answered....
http://forums.steroid.com/showthread.php?t=323516
then do some math for me....
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
then write out your diet for a day, be exact, i want to know everything that you eat, amounts, macros (pro/fat/cal carb.. u can use fitday.com for this ) dont tell me what you wanna eat to grow, be brutally honest about what you have been eating in the last 8 weeks while on cycle.. cuz you havn't been growing like u should....
we'll start tweaking you from there bro...
AR's Personal Trainer
all good i will always throw my 2 cents if i feel necessary.. then again i learned alot from you and phate! trickle down effect lol..
Banned
yea, half my knowledge came from phate and nark.... lol
shit rolls down hill i guess.. lmao
AR's Personal Trainer
haha then id say its good shit, anywaY OP post (youll get some perceptions from different people, there are no "experts") im also a fitness professional and will have some things to add to help you for free!
Junior Member
First of i want to thank you guys for all your help.
Iam having trouble calculating the BMR. My # was way too long.
My weight is 165/Height inches is 71/ and age is 20.
Jamyjam, can you help me...
What i eat during the day is:
Pasta with chicken.
Rice with chicken.
Steaks (every now and then).
Oatmeal.
Peanut butter.
Salads
fruits
Banned
comments in bold
Banned
btw.. what do you do for a living and what does your training routine look like???
Junior Member
SO 1792 is suppose to be my calorie intake?
Banned
i need u to answer this question... just be patient and ill explain everything...
the number i gave you was your bmr.. basic metabolic rate..
which means if you were to sit around on your ass all day and do absolutly nothing, ur body needs that many calories to sustain it's weight...
Junior Member
I do Computers. I train 4-5 days a week.
Monday- Chest/Back
Tuesday-Biceps/Triceps
Wednesday-Shoulders/ traps
thursday- A little bit of legs and hit up some body parts again, sometimes it varies.
My diet:
Break fast-I drink OJ with 3-4 egg whites
Mid day snacks- Pretzels/Sunchips
Lunch- Chicken breast 6 oz/7Chicken wings- w/ Pasta or rice and Salad
After lunch snacks- Eat other snacks.. No potato chips..
Dinner: Chicken/Steak/Burger w/ Home fries, Rice or pasta with a salad
Before bed- Peanut butter
-----------------------------------------------------
If i eat out- I get Subway or Chicfila which isn't that bad.
Please tell me what i need to up in and i have protein at home which i dont drink because we dont really stock milk at home, but from now on i will be buying milk.
Last edited by Sashka88; 04-30-2009 at 12:06 AM.
Banned
now we're making progress... i can tell by your diet why your not gaining....
YOUR NOT EATING ENOUGH...
it's late, and im pretty tired... imma sign off for the night.... i need u to watch those videos k??
once ur done with the vidoes, post up a new diet with macros for tweaking...
we'll get u down the right path.. dont trip...
Junior Member
Yeah, thats what i thought also.
Okay i will watch those videos.
Thank alot man for all your help, i really appreciate it.
Have a good night.
Banned
see u in the morning brother.. ill be back to check up on your diet
Junior Member
read this, this has work out routines and sample diets..i hit a platue at 8 week,im currently in week 11 and gaining again. iv gained 20lbs and might go 14 weeks instead of 12 if still gaining
http://forums.steroid.com/showthread.php?t=348723
http://forums.steroid.com/showthread.php?t=383337
if u have any questions pm...ill get back to u as soon as possible
Last edited by afigs052377; 04-30-2009 at 09:11 AM.
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