ANY advice

[THE_DOME]

Cals Fat Carbs Protein
Meal 1
10Egg, white 164 0 3 34
2Egg whole 232 18.9 1.4 13.5
Oats 1Cup 280 5 52 10

Meal 2 PWO
Protein Shake 2.5 cups 300 2 6 60
Oats 1 Cup 280 5 52 10
Powerade 125 0 35 0

Meal 3
Brown Rice 1 Cup 215 1.7 44 5
Chicken bonless 9-10oz 285 0.9 0 60.5

Meal 4
Tuna 150 1 0 33
Adams PB 200 16 6 7

Meal 5
Salmon Burger 2 340 18 2 44
Rice 1/2 cup 107 1 22 2.5
1/2 cup greenbeans 35 0 7 1.5

Meal 6
Chicken bonless 9-10oz 285 0.9 0 60.5
Almonds 164 14 5 6
1/2 cup greenbeans 35 0 7 1.5

Meal 7
Turkey Burgers 1.5 300 9 3 52.5

92.4 245.4 368.5
3632

There are several substitutions that i throw in there ie tilapia, tuna, lean beef, chicken, turkey burger, salmon and rice/oats/potatos. but macros stay the same. I also take fish oil throughout the day probally around 15-20 grams

Im 6'4 240 12-14bf have done some ph cycle before. I have been lifting serious for quite some time and am going to jump on some M-drol 30ed, not trying to do a dirty bulk but lean muscle. I Do cardio for 20min 4 days a week after training and play bball and raquetball for at least an hour on the weekends. my tdee is approx 3500-3750 so ill be in the same ball park. dont worry i have pct on hand. I would appreciate any advice or imput for corrections in diet or training

[mg1228]

u need to figure in those fish oils in ur totals if u havent

prob need to eat a little over tdee if ur wanting to gain --not under

i would add a meal for sure

u should also seperate the fats from carbs in those late meals

shoot for a 40/40/20 split--need more carbs

[THE_DOME]

so with 15g of fish oil im about at 3500. so I would bump to 3800?


Also are you refrencing meal 4 with carbs and fat?

[mg1228]

thought the pb was in meal 5---so ur good

yea get to about 3800-3900 cals by adding low gi carbs in a couple early meals--

i hate the powerade--maybe put a banana in the shake---bout the same carbs

if u aint gaining after 2 weeks youll have to up the cals obviously

[THE_DOME]

You think lean muscle mass can be achieved or should i bump it to 4k (MYTDEE)

Do you think those macros are pretty decent or should i bumpt the carbs up to 300 and lower the pro?

I moved the pb and created another meal to get more cals in?

[mg1228]

You think lean muscle mass can be achieved or should i bump it to 4k (MYTDEE) yea i would---unless u have been eatin 3000 cals for a while or something--not real sure what m-drol--but a test only cycle u could def gain lean mass at or just below tdee

Do you think those macros are pretty decent or should i bumpt the carbs up to 300 and lower the pro?i dont think anyone needs 370gr protein--but u are a big guy---i would up carbs and lower protein

I moved the pb and created another meal to get more cals in?

..............

[THE_DOME]

thanks for the imput i will bump it to 4k. I think this is going to be a lean bulk hoping for about 5-10

[mg1228]

good luck