Gain Lean muscle & orals

[henryc]

Hi guys and gals

I'm a 36 year old male from SA and would please like some advice on diet etc. I'm 1.78m tall and I weigh 79.1kg (174.4 pounds). My body fat % is +/- 12% (mostly around my middle). I have been training for 2 years and my training consists of 2x spinning sessions 45min each + 1x treadmill run 20min. I also do 4x weight session of 40 - 55 min per session.

I would like to gain some lean muscle and I have included some detail on my diet. I'm also considering doing a oral cycle (Anavar ?) but would need some advice please. I have been told that one should not run orals for more than 6 weeks. Also I was told that I would only be able to gain a max of 4 kg (8.8 pounds) on an Anavar only cycle (80-100mg/day) so what can I take with it?

Total dietary intake/Day
Protein Carb Fat kJ
252.6 328.7 43.4 11921.9

Any feedback would be appreciated.

Regards,
Henry

[jamyjamjr]

we need your diet to be specific.. what exactly are you eatin??

put the time you eat, the weight of the food, and the macros....

better yet, here's my sticky..

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[henryc]

I did some home work and here are the stats you requested.

I measured calories used during training with my Polar watch so they should be reasonably accurate.

I have tried to attach the file. If it fails I will type out the detail.

Thanks,
Henry

[henryc]

I did some home work and here are the stats you requested.

I measured calories used during training with my Polar watch so they should be reasonably accurate.





Thanks,
Henry

[jamyjamjr]

i cant read that.. u need to write it out...

[collar]

write it out, also having quick look.

your last meal is just pro shake, make sure its pro/fat

meal one is pro shake and dates.

egg whites and oats would be better

i would go into more details when you write it up for us.

you will get a lot more of a input if its written.

[henryc]

I wake up at 5:20 and train at 6:20. I don't take anything prior to training.
My diet looks as follows

7:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Dates 50g - 151 Cal - 0.3g F - 36 Carb - 2 P

10:00 Oats, Raw 1 Cup - 311 Cal - 5.1g F - 54.3 Carb - 13 P
Milk, Full Cream 0.3 Cup - 37 Cal - 1.5g F - 3.4 Carb - 2.4 P
Banana 100g - 90 Cal - 0.4g F - 20.4 Carb - 5.1 P

11:30 Mixed Nuts 20g - 115 Cal - 9.3g F - 5.3 Carb - 6 P
Raisons 20g - 62 Cal - 0.1g F - 13.5 Carb - 0.8 P

13:00 Tuna 185g - 194 Cal - 1.4g F - 0 Carb - 42.6P
Bread Rye 2 Slices - 165 Cal - 2.1g F - 30.9Carb - 5.4 P
Apple Meduim 150g - 72 Cal - 0.2g F - 19.1 Carb - 0.4 P

15:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Muffin Fruit Small - 259 Cal - 12.7g F - 32.7 Carb - 3.5 P
Yogurt 125g - 124 Cal - 1.4g F - 23.3 arb - 5 P

18:00 Rice, Brown 1 Cup - 215 Cal - 1.7g F - 44.4 Carbs - 5 P
Chicken Breast 200g - 327 Cal - 0.5g F - 4 Carbs - 61 P
Butternut 1 Cup - 82 Cal - 0.2g F - 21.5 Carbs - 1.8P
Green Beans 1 Cup - 82 Cal - 4.3 g F - 10.7 Carbs - 2.5P
Red Wine 150ml - 150 cal - 0g F - 3 Carb - 0 P
Sunflower Oil 1 tbl - 120 Cal - 13.6F - 0 carb - 0 P

21:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P

TOTAL 3196 Cal 68.3 F 331.5 Carb 277 P

I do 4 mornings weight training. Calories burnt (polar watch) 360 per session (40 minutes per session)

I do 2 x spinnning classes. Calories burnt 650 per session. 45 minutes per session)

In total I train for 250 minutes per week and I burn 2740 calories per week.

I would like to gain 20 lbs. My bf% is 18% and I carry most of the weight around my middle. I currently weight 79.1 kg and my middle measures 89cm.

Hope this is enough info.

Regards,
Henry

[jamyjamjr]

have you watched the videos at the end of my sticky??

[jamyjamjr]

I wake up at 5:20 and train at 6:20. I don't take anything prior to training.
My diet looks as follows

7:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Dates 50g - 151 Cal - 0.3g F - 36 Carb - 2 P

10:00 Oats, Raw 1 Cup - 311 Cal - 5.1g F - 54.3 Carb - 13 P
omit Milk, Full Cream 0.3 Cup - 37 Cal - 1.5g F - 3.4 Carb - 2.4 P
Banana 100g - 90 Cal - 0.4g F - 20.4 Carb - 5.1 P

11:30 Mixed Nuts 20g - 115 Cal - 9.3g F - 5.3 Carb - 6 P
omit Raisons 20g - 62 Cal - 0.1g F - 13.5 Carb - 0.8 P

13:00 Tuna 185g - 194 Cal - 1.4g F - 0 Carb - 42.6P
Bread Rye 2 Slices - 165 Cal - 2.1g F - 30.9Carb - 5.4 P
omit Apple Meduim 150g - 72 Cal - 0.2g F - 19.1 Carb - 0.4 P

15:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Muffin Fruit Small - 259 Cal - 12.7g F - 32.7 Carb - 3.5 P
omit muffin and yogurt.. omit the shake too.. eat real food unless it's pwo Yogurt 125g - 124 Cal - 1.4g F - 23.3 arb - 5 P

18:00 Rice, Brown 1 Cup - 215 Cal - 1.7g F - 44.4 Carbs - 5 P
Chicken Breast 200g - 327 Cal - 0.5g F - 4 Carbs - 61 P
Butternut 1 Cup - 82 Cal - 0.2g F - 21.5 Carbs - 1.8P
Green Beans 1 Cup - 82 Cal - 4.3 g F - 10.7 Carbs - 2.5P
Red Wine 150ml - 150 cal - 0g F - 3 Carb - 0 P
Sunflower Oil 1 tbl - 120 Cal - 13.6F - 0 carb - 0 P
red wine???? why?? omit butternut
21:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
omit for real food or a casien shake
TOTAL 3196 Cal 68.3 F 331.5 Carb 277 P

I do 4 mornings weight training. Calories burnt (polar watch) 360 per session (40 minutes per session)

I do 2 x spinnning classes. Calories burnt 650 per session. 45 minutes per session)

In total I train for 250 minutes per week and I burn 2740 calories per week.

I would like to gain 20 lbs. My bf% is 18% and I carry most of the weight around my middle. I currently weight 79.1 kg and my middle measures 89cm.

Hope this is enough info.

Regards,
Henry

seems you got the wrong idea about dieting..

yogurt and the such that iv had you omit causes a insulin spike..

watch those videos.. you'll have a better idea of how to go about this

[Reed]

I wake up at 5:20 and train at 6:20. I don't take anything prior to training.
My diet looks as follows

7:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Dates 50g - 151 Cal - 0.3g F - 36 Carb - 2 P

10:00 Oats, Raw 1 Cup - 311 Cal - 5.1g F - 54.3 Carb - 13 P
Milk, Full Cream 0.3 Cup - 37 Cal - 1.5g F - 3.4 Carb - 2.4 P
Banana 100g - 90 Cal - 0.4g F - 20.4 Carb - 5.1 P

11:30 Mixed Nuts 20g - 115 Cal - 9.3g F - 5.3 Carb - 6 P
Raisons 20g - 62 Cal - 0.1g F - 13.5 Carb - 0.8 P

13:00 Tuna 185g - 194 Cal - 1.4g F - 0 Carb - 42.6P
Bread Rye 2 Slices - 165 Cal - 2.1g F - 30.9Carb - 5.4 P
Apple Meduim 150g - 72 Cal - 0.2g F - 19.1 Carb - 0.4 P

15:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P
Muffin Fruit Small - 259 Cal - 12.7g F - 32.7 Carb - 3.5 P
Yogurt 125g - 124 Cal - 1.4g F - 23.3 arb - 5 P

18:00 Rice, Brown 1 Cup - 215 Cal - 1.7g F - 44.4 Carbs - 5 P
Chicken Breast 200g - 327 Cal - 0.5g F - 4 Carbs - 61 P
Butternut 1 Cup - 82 Cal - 0.2g F - 21.5 Carbs - 1.8P
Green Beans 1 Cup - 82 Cal - 4.3 g F - 10.7 Carbs - 2.5P
Red Wine 150ml - 150 cal - 0g F - 3 Carb - 0 P
Sunflower Oil 1 tbl - 120 Cal - 13.6F - 0 carb - 0 P

21:00 Whey protein 50g - 200 Cal - 4.5g F - 3g Carb - 40 P

TOTAL 3196 Cal 68.3 F 331.5 Carb 277 P

I do 4 mornings weight training. Calories burnt (polar watch) 360 per session (40 minutes per session)

I do 2 x spinnning classes. Calories burnt 650 per session. 45 minutes per session)

In total I train for 250 minutes per week and I burn 2740 calories per week.

I would like to gain 20 lbs. My bf% is 18% and I carry most of the weight around my middle. I currently weight 79.1 kg and my middle measures 89cm.

Hope this is enough info.

Regards,
Henry

How do you have energy for workouts?? I personally HAVE to have something before a workout or you're going to be looking at less that stellar gains. Look into having red meat and some egg whites, with oats and a apple before your workout
I would include protein in EVERY single meal, break the protein intake down smaller in order to meet your intake.

Also poor choices on the carbs IMO. Utilize sweet potatoes (aka yams) brown rice, ezekiel bread (a grain bread). Not muffins and yogurt, your energy will no doubt be better. Too much fruit as well.

Look into also supplementing fish oil into the diet

[henryc]

OK so I've done some reading and I watched the videos. Here's my new diet. I've tried to consume more natural proteins (food rather than shakes) but I'm probably still using to much protein powders. Please have a look at the diet.

5:30 is my pre-workout shake. I feel a little bit bloated during training at 6:20 but you suggested adding it to give me energy so I'm sticking to it.

Pro Carb Fat Calorie
5:30 Whey Protein 33grams 27 2 3 133
Egg Whites 4eggs 16 0 0 60
Oat Bran 30grams 4 19 3 0
Banana, raw 100grams 1 24 1 92
BCAA 3 Tablets

07:00Whey Protein 50grams 40 3 5 200
Dates 25grams 1 19 0 69
Vitargo 25grams 0.5 20 0.5
Flax Seed Oil - 15Grams 0 0 15 131
BCAA 3 Tablets

10:00Whey Protein 50grams 40 3 5 200
Milk 50ml 3 4 0 28
Oats, raw 1 cup 7 27 3 156

13:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 100grams 31 2 0 164
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82

15:00Tuna, canned 185grams 50 2 2 220
Low GI Brown Bread 50grams 4 16 3 100
Yogurt - Fat Free 125grams 4 22 0 100

18:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 150grams 46 3 0 245
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82
Sunflower oil 1tbls 0 0 14 120

21:00Whey Protein 50grams 40 3 5 200
Peanut Butter 1tbls 5 3 13 608
Fish oil - Soft gel 3x1000 mg

Total 330 255 75 3329

[jamyjamjr]

what's with the yogurt bud???

[M302_Imola]

How do you have energy for workouts?? I personally HAVE to have something before a workout or you're going to be looking at less that stellar gains. Look into having red meat and some egg whites, with oats and a apple before your workout
I would include protein in EVERY single meal, break the protein intake down smaller in order to meet your intake.

Also poor choices on the carbs IMO. Utilize sweet potatoes (aka yams) brown rice, ezekiel bread (a grain bread). Not muffins and yogurt, your energy will no doubt be better. Too much fruit as well.

Look into also supplementing fish oil into the diet

Good advice!

[Phate]

OK so I've done some reading and I watched the videos. Here's my new diet. I've tried to consume more natural proteins (food rather than shakes) but I'm probably still using to much protein powders. Please have a look at the diet.

5:30 is my pre-workout shake. I feel a little bit bloated during training at 6:20 but you suggested adding it to give me energy so I'm sticking to it.

Pro Carb Fat Calorie
5:30 Whey Protein 33grams 27 2 3 133
Egg Whites 4eggs 16 0 0 60
Oat Bran 30grams 4 19 3 0
Banana, raw 100grams 1 24 1 92
BCAA 3 Tablets

this meal is okay, do you respond well to carbs?

07:00Whey Protein 50grams 40 3 5 200
Dates 25grams 1 19 0 69
Vitargo 25grams 0.5 20 0.5
Flax Seed Oil - 15Grams 0 0 15 131
BCAA 3 Tablets

no need for whey protein here, switch out for a solid source like chicken, turkey, salmon, tuna, egg whites, etc.., is this preworkout?

10:00Whey Protein 50grams 40 3 5 200
Milk 50ml 3 4 0 28
Oats, raw 1 cup 7 27 3 156

is this PWO?

13:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 100grams 31 2 0 164
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82



15:00Tuna, canned 185grams 50 2 2 220
Low GI Brown Bread 50grams 4 16 3 100
Yogurt - Fat Free 125grams 4 22 0 100

no yogurt(not needed), have another piece of Low GI bread

18:00Rice, brown, cooked 0.5cup 3 25 1 115
Chicken, breast 150grams 46 3 0 245
Butternut 1cup 2 22 0 82
Beans 1cup 3 11 4 82
Sunflower oil 1tbls 0 0 14 120

switch sunflower for fish oil

21:00Whey Protein 50grams 40 3 5 200
Peanut Butter 1tbls 5 3 13 608
Fish oil - Soft gel 3x1000 mg
whey protein is useless here, switch for cottage cheese or lean beef(if you do lean beef cut out the peanut butter
Total 330 255 75 3329

bold

[henryc]

The 5:30 meal is pre workout. I train at 6:10am.
The 7:30 meal is post workout.

I will cut out the yogurt and replace with another slice of bread.

The protein I use at 9:00pm is USN pure protein. It is suppose to be a slow release protein. Would you still suggest cottage cheese or a lean beef instead? I've read on one of the post that peanut butter or a fat with protein before bed will keep the body in an anabolic state for longer is this true? This is basically why I mix the peanut butter with the Pure Protein.

Although I'm looking at bulking I would also like to lose fat around my stomach. Should I cut more carbs from this diet?