Would love for somebody to critique my diet...

**CaliPhotog** · 07-06-2009, 08:35 PM

What's up everybody? I have never run an injectible cycle, but just started my 3rd PH cycle. I am going to cycle EQ-Plex (Bold) at 800mg for 8 wk and Epistane at 0/0/0/30/30/30/40/40 My goal with this cycle is to gain as much lean mass as I can while maintaining or dropping BF%

Stats
31 yrs. old
6'1" 195
9%BF

Here is my overview for the past few days...

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**eatrainrest** · 07-06-2009, 08:37 PM

thats a shitload of cals to maintain at 9% BF. also protein is overkill IMO. you have a couple of meals with 33g and some with 118? it should be equally distributed and not exceed 1.5g IMO. also macros are dandy but if we dont know waht your eating we cant critieuq.

**CaliPhotog** · 07-06-2009, 08:43 PM

Here is what the specifics look like for any given day... These are the types of foods...

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**CaliPhotog** · 07-06-2009, 08:44 PM

Originally Posted by eatrainrest

also macros are dandy but if we dont know waht your eating we cant critieuq.

Yup... haha Sorry, I was getting there.

**CaliPhotog** · 07-06-2009, 08:46 PM

Also... The reason that some of the meals are totally different is because they only give you so many options of where to put your meals in that program. Sometimes they are actually 2 meals in one section. If that makes any sense... lol

***FireGuy*** · 07-06-2009, 08:47 PM

Why are you eating over a 100 grams of protein per meal????

**CaliPhotog** · 07-06-2009, 08:52 PM

"Why are you eating over a 100 grams of protein per meal????"

LOL Sorry guys! I am totally confusing you guys!!! I can only enter data in so many "meal" places on that program. Sometimes that requires me to add 2 meals into the same "meal" section. The 100+ protein meals are 2 meals.

**CaliPhotog** · 07-06-2009, 08:53 PM

I am eating 6-8 meals a day. And trying to make them fairly equal. Taking in more carbs pre and post workout.

**eatrainrest** · 07-06-2009, 09:08 PM

ok cool, its alot easier to lay it out simple without a pdf like meal 1- pro/carb/fat (cals).

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

**CaliPhotog** · 07-06-2009, 09:18 PM

Sooooo dope dude!!!!! Thanks a million. I am on it.

**CaliPhotog** · 07-08-2009, 01:34 AM

What's up again guys? Thanks again for the free help! Amazing! I finally got done watching all of Milos Sarcev's videos and I have started working on my new diet. I have it pretty much figured out his way, but I still want to provide you guys with an accurate BMR and activity level, so on and so forth. In order to do that I was hoping that you could give me an estimate on a BF% It has been awhile since I have used calipers and I know if I wait to use then I will loose out on a few days of my new diet. So, if you don't mind, here are my photos as of this afternoon. Thanks again!!!

**Rockin Z28** · 07-08-2009, 01:46 AM

sorry to hi-jack but i got a good LOL from the face morph

**CaliPhotog** · 07-08-2009, 01:48 AM

Originally Posted by Rockin Z28

sorry to hi-jack but i got a good LOL from the face morph

Awesome!!! Glad you enjoyed that!

**CaliPhotog** · 07-08-2009, 10:32 AM

Bump

**xnotoriousx** · 07-08-2009, 10:38 AM

Hate to be the one to say it but I think your body fat is more around 11-13%

**CaliPhotog** · 07-08-2009, 11:44 AM

Originally Posted by xnotoriousx

Hate to be the one to say it but I think your body fat is more around 11-13%

Don't mind you saying that at all! I am here for advice and help, and as soon as I get this diet sorted I am not worried at all about getting that down. Thanks! Any other estimates?

**CaliPhotog** · 07-08-2009, 05:08 PM

Alright, well here we go. I did all the calculations using the high end of the estimate that xnotoriousx gave me, which is 13%BF. I used the 2nd method in eatrainrest's link to get my BMR. That number has come out to be 2897kCal.

So for ease of reading and layout I will try to do it this way...

BMR - 2897

Goals- Would love to lean out while gaining a little bit of muscle mass and strength.

Diet -

Protein 293 G
Carbs 250 G
Fat Keeping it minimal, but shooting for 75G max

I am going to be trying out 7 meals a day and per meal that breaks down to 41G Protein, 35G Carbs, 11G Fat

I will post up my numbers from meals so far today at the end.

Today was an off day from training, but I still did some light cardio work and burned about 130 calories.

I usually train early in the A.M. shortly after waking. Depending on my work schedule that ends up being anytime between 4:30 a.m. and 7:00 a.m. Due to this, I am having some trouble trying to figure out how to structure my carb intake.

Here are my numbers and food from today. Don't mind the titles of the meals, that is just the way I could input the stuff in to my program. Also, with the last few meals in there I had Spinach and more Broccoli, which is not on there. I still have 2 meals left, and the macros will be along the same lines. Next meal will be a multi protein source shake with 2oz. turkey breast and 3oz. broccoli, and my final meal will be non-fat cottage cheese and multi source protein shake before bed.

**CaliPhotog** · 07-08-2009, 05:09 PM

Thanks again guys!

**CaliPhotog** · 07-08-2009, 08:44 PM

Bump...

**jamyjamjr** · 07-08-2009, 08:49 PM

there wouldn't be any way for you to write out your diet yoruself huh??

the way you present it make it really hard for us to critique.. if you write it out we can go in and write our advice in bold at the issue....

**collar** · 07-08-2009, 09:32 PM

yeah if you can write each meal
from 1 - 6 with detail of what you eating and the macros next to it.
would actually make it a lot more simple .

**CaliPhotog** · 07-08-2009, 11:46 PM

Alright, fair enough... I will do that tomorrow. Thanks guys!

**CaliPhotog** · 07-11-2009, 11:24 AM

Sorry it took so long to get this up guys! I am so used to doing my entry a certain way, it takes me some time to get it converted over to text. I really do appreciate all your help and hope that you don't think I am slacking or not wanting to follow your advice or do as I'm told.

I did all the calculations using the high end of the estimate that xnotoriousx gave me, which is 13%BF. I used the 2nd method in eatrainrest's link to get my BMR. That number has come out to be 2897kCal.

So for ease of reading and layout I will try to do it this way...

BMR - 2897

Goals- Would love to lean out while gaining a little bit of muscle mass and strength.

Diet -

Protein 293 G
Carbs 250 G
Fat Keeping it minimal, but shooting for 75G max

I am going to be trying out 7 meals a day and per meal that breaks down to 41G Protein, 35G Carbs, 11G Fat

I usually train early in the A.M. shortly after waking. Depending on my work schedule that ends up being anytime between 4:30 a.m. and 7:00 a.m. Due to this, I am having some trouble trying to figure out how to structure my carb intake.

Here is yesterday's diet. It was an off day from training.

Meal #1 -- 445 Calories 42g Protein / 56g Carbs / 7g Fat
1 Cup Oats
1 Scoop Multi Source Protein Powder

Meal #2 -- 263 Calories 42g Protein / 7g Carbs / 5.3g Fat
4oz. Steak
3/4 Cup Egg White from carton

Meal #3 -- 446 Calories 43.3g Protein / 29g Carbs / 18.5g Fat
2 Salmon Burgers plain
Broccoli 3oz.
1 Apple

Meal #4 -- 335 Calories 46g Protein / 25g Carbs / 5.5g Fat
1 Turkey Burger
1/2 Cup Couscous
1/2 Cup Egg White from carton

Meal #5 -- 220 Calories 44g Protein / 8g Carbs / 1.5g Fat
2 oz. Oven roasted Turkey breast
Broccoli 3oz.
1 Scoop Multi Source Protein Powder

Meal #6 -- 449 Calories 32.5g Protein / 24.8g Carbs / 27.7g Fat
1 Cup Knudsen Fat Free Cottage Cheese
1 tbls. Natural Organic Unsalted Peanut Butter
1/4 cup Pecans

Meal #7 -- 145 Calories 32g Protein / 2g Carbs / 1g Fat
1 Scoop Multi Source Protein Powder

Totals-

Calories 2303

Protein - 281.8g

Carbs - 151.8g

Fat - 66.5g

THANKS GUYS!!!!!!!

**jamyjamjr** · 07-11-2009, 11:30 AM

Originally Posted by CaliPhotog

Sorry it took so long to get this up guys! I am so used to doing my entry a certain way, it takes me some time to get it converted over to text. I really do appreciate all your help and hope that you don't think I am slacking or not wanting to follow your advice or do as I'm told.

I did all the calculations using the high end of the estimate that xnotoriousx gave me, which is 13%BF. I used the 2nd method in eatrainrest's link to get my BMR. That number has come out to be 2897kCal.

So for ease of reading and layout I will try to do it this way...

BMR - 2897

Goals- Would love to lean out while gaining a little bit of muscle mass and strength.

Diet -

Protein 293 G
Carbs 250 G
Fat Keeping it minimal, but shooting for 75G max

I am going to be trying out 7 meals a day and per meal that breaks down to 41G Protein, 35G Carbs, 11G Fat

I usually train early in the A.M. shortly after waking. Depending on my work schedule that ends up being anytime between 4:30 a.m. and 7:00 a.m. Due to this, I am having some trouble trying to figure out how to structure my carb intake.

Here is yesterday's diet. It was an off day from training.

Meal #1 -- 445 Calories 42g Protein / 56g Carbs / 7g Fat
1 Cup Oats
1 Scoop Multi Source Protein Powder
omit protien shake for 10 egg whites
Meal #2 -- 263 Calories 42g Protein / 7g Carbs / 5.3g Fat
4oz. Steak
3/4 Cup Egg White from carton
do the steak before bed, replace with another type of lean meat
Meal #3 -- 446 Calories 43.3g Protein / 29g Carbs / 18.5g Fat
2 Salmon Burgers plain
Broccoli 3oz.
1 Apple
omit apple
Meal #4 -- 335 Calories 46g Protein / 25g Carbs / 5.5g Fat
1 Turkey Burger
1/2 Cup Couscous
1/2 Cup Egg White from carton

Meal #5 -- 220 Calories 44g Protein / 8g Carbs / 1.5g Fat
2 oz. Oven roasted Turkey breast
Broccoli 3oz.
1 Scoop Multi Source Protein Powder
up the turkey breast, lose the powder
Meal #6 -- 449 Calories 32.5g Protein / 24.8g Carbs / 27.7g Fat
1 Cup Knudsen Fat Free Cottage Cheese
1 tbls. Natural Organic Unsalted Peanut Butter
1/4 cup Pecans

Meal #7 -- 145 Calories 32g Protein / 2g Carbs / 1g Fat
1 Scoop Multi Source Protein Powder
do the steak here...
Totals-

Calories 2303

Protein - 281.8g

Carbs - 151.8g

Fat - 66.5g

THANKS GUYS!!!!!!!

just to get u started...

**CaliPhotog** · 07-11-2009, 12:00 PM

Alright, sounds good. Thanks! Also, what to do in this scenario?

Monday I will be training at 4:30 a.m. Waking at 4:00 a.m. What is a good meal before and post training and then do I just keep carbs to a minimum the rest of the day, or do I taper towards the end of the day as activity slows? Keep in mind that I have to go to work after training and my job is fairly active. No heavy lifting, but constant moving.

**jamyjamjr** · 07-11-2009, 12:25 PM

carbs should be taken prn.. as needed... taper through the day.. meals 1-4 are usualy pro/carb leaving 5 and 6 to be pro/fat

get your butt up a little earlier.. 30min isn't enough to to digest...

also, what formula did you use for your bmr/tdee??

just do some egg whites with oats.. great morning breakfast...

**CaliPhotog** · 07-11-2009, 04:09 PM

I used the 2nd methond in the link that eatrainrest provided. I used the estimate of body fat that xnotoriousx gave me, which was 13%. Honestly I feel like I am closer to 11%, but I know that when we look at ourselves we see something different that what other who are more objective can tell us.

This is the link http://forums.steroid.com/showthread...R CALCULATIONS