Critique my diet before cycle ;)

[supragasm]

-Cycle-
Week1: 600mg Test E,500mg EQ,40mg Dbol
Week2: 600mg Test E,500mg EQ,40mg Dbol
Week3: 600mg Test E,500mg EQ,40mg Dbol
Week4: 600mg Test E,500mg EQ,40mg Dbol
Week5-12: 600mg Test E,500mg EQ
Week15-18: Clomid - 100/50/50/50 and Nolva - 40/20/20/20, and a 2 week cycle of clen
will have Letro on hand just to be safe
stats
28yrs old
6'1
201lbs
11.45% body fat( skin calipers)

I drink 1 gallon a day of kangen h20, its alkalized and ionized h20, good stuff!

-Supplements- I have asthma,hence for some of the supplements listed
'Garden of Life'Vitamin Code for Men,food based multivitamin
Jarrow Milk Thistle
Jarrow Formulas Ultra Bone-Up
Zyrtec(for allergies)
Met-Rx Hardcore L-Glutamine powder
Gaspari Nutrition MyoFusion protein
Vitamin C 1000mg a day
Vitamin E 400 IU a day
Precision Engineered BCAA 2200
Precision Engineered AMINO 1000


Meal #1
2 whole eggs, 6 egg whites
spinach(handful)
raw oats(1/2 cup)
3oz of Monavie active( full of antioxidants,and glucosamine)
727.5 cal
59g-p
79.5-c
13.8g-f



Meal #2
Protein shake, Myofusion(2 scoop)
benefiber(2 tbsp)
glutamine( 1 scoop)
fish oil (1 tbsp)
whole wheat bread (2)
almond butter (1 tbsp)
687.5 cal
65g-p
69g-c
17.75g-f



Meal #3
Chicken breast (1)
brown rice (1 cup)
spinach(handful)
507.5 cal
49g-p
64.5-c
2g-f


>workout,60mins<

PWO Meal,immediately
whey protein shake(2)
rolled oats(1 cup)
fish oil(1 tbsp)
benefiber(2tsp)
652.5 cal
71.5-p
79g-c
17.75g-f


PPWO Meal
Salmon(1)
spinach(handful) or green beans
med red potato(1)
511 cal
41.9g-p
71.8g-c
20.2g-f


Meal #6
Lean ground turkey(8oz)
spinach(handful)
317.5 cal
45g-p
4.5g-c
14g-f



Meal#7
Lean ground beef(4oz)
handful of spinach
almond butter( 2 tbsp)
357.5 cal
30g-p
10.5g-c
24g-f

totals
3,761 calories
361.4g- protein
378.8g- carbs
109.9g- fats

[ricogl40]

looks pretty solid dude. Only thing i would add is some good, sustainable fats for meal 7. a couple tbs of natty pb or another dose of flax. I always found it beneficial to provide some slow absorbing unsaturated fats to my meal before bed. other than that looks pretty spot on. what are your goals?

[supragasm]

okay,thanks. will add some sustainable fats to last meal.

my goals for now are 220lbs, 6-7% body fat

id love to be able to bench 315lbs, and squat 600lbs

[xo3et]

Diet looks good mate, i am sure some of the pros will pick on a few things but looking good

[jamyjamjr]

switch meal 6 and 7

[supragasm]

edited and updated. thanks guys

also I am doing a 5 day split workout,so I can really focus a full 60min session to one main muscle group each day. is 240g of carbs high enough?

[jamyjamjr]

yea.. that's fine.

[jamyjamjr]

you can actually lower your protien intake and up your carb intake if you'd like... 400+ grams of protien is too much..

[supragasm]

can someone please inform me on the cal,pro,carb,and fat of "Lean ground beef"
I am eating it before bed, 8-10oz Id guess based on how it looks,lol, not sure how to get exact measurement for it???

[green22]

93/7 ground beef is bout 8g fat 22g protein and 150-160 cal per 4oz serving. also pick up a small food scale, their cheap and will help you know exactly what you are getting.

[supragasm]

thanks bud!
and where can I get a small food scale? walmart? lol

[supragasm]

Picked up a small food scale at Target, $19.99 its nice


> should i add a carb to my PPWO,Meal #5? the one with salmon and spinach, was thinking a small red potato?

[jamyjamjr]

you can if u need to..

[eatrainrest]

for my refeed PWO meal i like a low GI carb

[supragasm]

for my refeed PWO meal i like a low GI carb

why is that? I thought high GI carb is better for boosting insulin, and restoring glucose

http://forums.steroid.com/showthread.php?t=323516

from what Milos said, I was under the impression high GI carb pwo is best?

please educate me further. thanks

[Orlando Rocket]

why is that? I thought high GI carb is better for boosting insulin, and restoring glucose

http://forums.steroid.com/showthread.php?t=323516

from what Milos said, I was under the impression high GI carb pwo is best?

please educate me further. thanks

Milos also said the reason for the high GI carb pwo was to rapidly replace glycogen, that way you can have another training session like 4-5 hours later without gym performance suffering. Most of us don't lift 2x a day. I think eat was more so considering a cutting/lean bulk diet, in that case it wouldn't be necessary/beneficial to further raise insulin (from what your weight training already would).

I used to spike my insulin pwo, then tried eat's advice about using oats pwo (during cut/lean bulk) and have had good results.

[supragasm]

^^ Ahh yes, I watched the videos again,and I noticed he was speaking more towards guys, like Pro body builders who tend to train 2x a day
kool,thanks for the education. I will change my diet again, cut out the Powerade, replace it with raw oats in my whey protein shake.

[supragasm]

updated. So I am guessing I am good to go now? or is 1 cup of oats PWO too much?
I am trying to make good lean muscle mass gains, with minimal body fat % increase
1 cup oats=
300 cal
10g P
54g C
6g F
0mg sugar,0mg sodium,0mg cholesterol
also has poly fats,and mono fats
its Wild Harvest Organic Rolled Oats

[Orlando Rocket]

1 cup of oats is fine (def isn't too much), I assume that you're eating some form of protein with that too (I like egg whites for my protein PWO)

[supragasm]

yes a whey protein shake, I actually mix the powder with the oats,and 1 tbsp of fish oil
I take it to the gym, and slam it immediately PWO
Then within 1 hour of that shake, I eat real food, fish and veggies, possibly considering adding a red potato to that meal for some more carbs?

also wondering about the berries in my diet, I eat 1/2 cup in my oats,and then 1 cup in my 1st shake of the day. its a combination of blueberries,raspberries,and marionberries

>1 serving size, 1 cup, has only 11 grams of sugar