On cycle diet help

**Ryan121** · 05-17-2009, 07:09 PM

hey man I am looking to you for some assistance with my diet. I lift 5 days a week and cardio 20 minutes 4 days a week Looking for a lean mass, I am a little worried about the bloat with the deca but should be able to keep that in check with the diet. So have a look and let me know what ya think. Thanks

I am 5'9 186 30yrs old my bf is around 12%

Started cycle on the 7th of May
Test E 500mg per week 1-14
Deca 400mg per week 1-12
Winnie 50mg ed 9-14
Adex .25mg eod
B6 200mcg
Milk Thistle while on winny
caber on hand

HCG start week 10 week 13 ( 2 500iu shots/week 4 days apart)
PCT starts 14 days after last test e shot

clomid 100/50/50/50
nolva 40/20/20/20

DIET
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
1/2 cup oats 225 10 40 5
TOTAL 375 28 43 12
Meal #2
4oz. Tuna 200 44 0 2
1/2 cup oats*
Total 440 56 44 5
Meal #3
8oz. Chicken breast 240 41 0 8
1 cup ... Read More broccoli 30 1 0 4
Total 435 46 39 12
Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 *add 1/8 cup nuts. approx 10 grams fat.*
Total 280 29 31 5
WORKOUT
Meal #5 PWO
1 scoop ON whey 130 24 4 2
1/2 apple is good.*
Total 280 29 31 5
Meal #6
8oz. Chicken breast 240 41 0 8
2 cups veggies and 1 TBS olive oil*
Total 560 49 70 11
Meal #7
1 cup ff cottage cheese 160 26 10 3
1 Tbsp natty PB 90 4 3 8
Total 250 30 13 11

Total calorie =2620 : protein= 267 Carbs= 310
Fat= 66

BMR 1890.85
TDEE = 2930
I am looking to lean mass.

thank so much for your help

**eatrainrest** · 05-17-2009, 08:05 PM

Originally Posted by Ryan121

hey man I am looking to you for some assistance with my diet. I lift 5 days a week and cardio 20 minutes 4 days a week Looking for a lean mass, I am a little worried about the bloat with the deca but should be able to keep that in check with the diet. So have a look and let me know what ya think. Thanks

just got your PM, but ill post here as others can chime in as well... please show math of how you calculated BMR and which method used. what HR do you train at for cardio?

I am 5'9 186 30yrs old my bf is around 12%

Started cycle on the 7th of May
Test E 500mg per week 1-14
Deca 400mg per week 1-12
Winnie 50mg ed 9-14
Adex .25mg eod
B6 200mcg
Milk Thistle while on winny
caber on hand

HCG start week 10 week 13 ( 2 500iu shots/week 4 days apart)
PCT starts 14 days after last test e shot

clomid 100/50/50/50
nolva 40/20/20/20
nice cycle

DIET
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
1/2 cup oats 225 10 40 5
TOTAL 375 28 43 12

are you macros in order of pro, carbs, fats? if so 375 cal is a very light breakfast.. try 8-10 egg whties with 1-1.5 cup oats, i make oatmeal pancakes there orgasmic
Meal #2
4oz. Tuna 200 44 0 2
1/2 cup oats*
Total 440 56 44 5
this looks good as long as its pre workout
Meal #3
8oz. Chicken breast 240 41 0 8
1 cup ... Read More broccoli 30 1 0 4
Total 435 46 39 12
good good, although if pre workout need startchy complex, id save this meal for after workouts
Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 *add 1/8 cup nuts. approx 10 grams fat.*
Total 280 29 31 5
chuck out the whey save that for PWO nutrition.. sub here with like turkey breast/lean fish/grilled chicken, etc. also oats are becoming repeitive, can use brown rice, sweet potatoe, whole grains/ezeikiel
WORKOUT
Meal #5 PWO
1 scoop ON whey 130 24 4 2
1/2 apple is good.*
Total 280 29 31 5
id do 2 scoops ON whey, and more carbs not so simple like waxy maize or plain bagel
Meal #6
8oz. Chicken breast 240 41 0 8
2 cups veggies and 1 TBS olive oil*
Total 560 49 70 11
good
Meal #7
1 cup ff cottage cheese 160 26 10 3
1 Tbsp natty PB 90 4 3 8
eh, you could use better fats here. elminate cottage cheese for sur with the sugar content, same with PB. id swap here with slow digesting protein liek casein and almond oil or a healthy EFA with a good conversion of EPA/DHA
Total 250 30 13 11

Total calorie =2620 : protein= 267 Carbs= 310
Fat= 66
try and stick toa 40/40/20 diet, looks good overall thoigh id make thso changes

BMR 1890.85
TDEE = 2930
I am looking to lean mass.

thank so much for your help

comments in bold

**bcbrett** · 05-17-2009, 08:08 PM

I agree with eattrainrest. Try and up the protein and lower the carbs a bit. Also agree that a 40/40/20 split is a great starting point. After you get a good grasp of your diettry tweaking the numbers to suit your needs and goals.