Cycle #1 - TestE, DBol - Diet Help

[RyanAlmighty]

DIET CHECK - ANY AND ALL HELPFULL COMMENTS, QUESTIONS, CONCERNS ARE WELCOME!

Age: 22
Weight: 164.5lbs.
Height: 5"8
Body Fat%: 10%
Chest: 38in.
Biceps: 13in.
Waist: 35in.
Quads: 19.5in.

*I think I measured wrong...I'm not sure how I could have a 35in. waist and wear size 29/30 jeans. I'm really only concerned about weight and body fat.

Background
I have been actively training since 6th grade in every sport from Wrestling to Golf. I believe to have a pretty good understanding of human anatomy and physiology (Dental Major), including nutrition and exercise techniques. As with most hard-gainers, my high metabolism is consistently getting in the way of adding quality mass to my physique. After pouring over all the information I can possibly obtain on AAS, I have decided to start my first cycle. My goals are to gain (and keep) as much qualtiy muscle mass as possible.


Gear
Week 1-10 Test-E @ 500mgs every Monday AM and Thursday PM
Week 1-10 Arimidex @ .25mgs/day
Week 1-4 DBol @ 25mgs/day

PCT
Week 13-16 Clomid @ 100/50/50/50 Nolva @ 40/20/20/20


Supplements
ON Serious Mass
Monster Milk
Creatine (30min Before Workout)
BSN N.O. Explode (45min Before Workout)
Glutamine (5g in AM, 5g in PM)
B6 (100mgs x2 everyday)
Flaxseed Oil (1000mgs x3-4 everyday)
Omega 3 Fish Oil (1000mgs x3-4 everyday)
Vitamin C (1000mgs x2 everyday)
Milk Thistle (1000mgs x2 everyday)
One-A-Day Men's Multivitamin
CMZ (1000/400/15mg everyday)
Ginseng (100mgs everyday)


Workout
Workouts will follow the FST-7 outline as provided by BodyBuilding.com. There are 4 exercises per body part, with the first 3 exercises being performed at 3-4 Sets/8-12 Reps with 60-90sec rest. The last exercise for each group will consist of 7 sets/12 reps with only 30sec. rest in between.

Exercise #1 - Compound, Heavy Load
Exercise #2 - Isolation, Heavy Load
Exercise #3 - Compound, Heavy Load
Exercise #4 - Isolation, as heavy as possible to complete the 12 reps

Monday: Chest

Tuesday: Back

Wednesday: Shoulders/Traps

Thursday: Biceps/Triceps

Friday: Legs/Abs


Nutrition
Either of the last two meals may be substituted for a footlong turkey sub from Subway (440, 6g, 72g, 26g). Also, the whole grain rice portions are rotated between flavors/brands (Uncle Ben's, Knorr Pasta Sides, etc.) I've added spices/bbq sauce as well to hopefully make stomaching the canned chicken a little easier.

Any comments, questions, concerns are appreciated.


Throughout Day: x1 Serving ON Serious Mass

Calories: 1250 Fats: 4g Carbs: 253g Protein: 50g


Meal 1: 6 eggs, x2 Whole grain wheat toast, x2 cups of Juice, x2 cups of grapefruit, x1 Banana

Calories: 1110 Fats: 32g Carbs: 167g Protein: 45g


Meal 2: x1 Scoop Monster Milk, 1/2 Cup of Oats

Calories: 325 Fats: 7.5g Carbs: 35.5g Protein: 30g


WORKOUT


Meal 3: x1 Scoop Monster Milk, 1/2 Cup of Oats

Calories: 325 Fats: 7.5g Carbs: 35.5g Protein: 30g


Meal 4: x2 Tuna Packets, x2 Servings Whole grain rice

Calories: 500 Fats: 4g Carbs: 74g Protein: 44g


Meal 5: x1 Can of chicken, x2 Servings Whole grain rice

Calories: 640 Fats: 13g Carbs: 72g Protein: 58g


Before Bed: x2 Scoops Casein Protein

Calories: 240 Fats: 2g Carbs: 8g Protein: 46g




CALORIES: 4540 FATS: 70g CARBS: 678g PROTEIN: 303g

[mg1228]

ur diet needs to look similar to this--its about 2200 cals---i dont know what ur tdee is but u will need to get it closer to 3100 cals probably---and no u cant add monstermilk or serious mass to get there

07.30 - 4 whole eggs, 4 egg whites, 0.5 cup Oats

10.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

12.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

15.30 - 1 Can Tuna + 1 Sweet Potatoe + Greens

17.00 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

20.00 - PWO Shake 2 Scoops Whey + 50g Dextrose

20.45 - 200g Lean Beef + Greens

22.00 - 1 Tub Low Fat cottage Cheese

[RyanAlmighty]

ur diet needs to look similar to this--its about 2200 cals---i dont know what ur tdee is but u will need to get it closer to 3100 cals probably---and no u cant add monstermilk or serious mass to get there

07.30 - 4 whole eggs, 4 egg whites, 0.5 cup Oats

10.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

12.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

15.30 - 1 Can Tuna + 1 Sweet Potatoe + Greens

17.00 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

20.00 - PWO Shake 2 Scoops Whey + 50g Dextrose

20.45 - 200g Lean Beef + Greens

22.00 - 1 Tub Low Fat cottage Cheese

My BMR is 2671 (Mod. Activity Level), leaving my TDEE at 4140. My current diet leaves me with ~650 extra calories. We all know a pound of fat contributes ~500 calories. This should have be gaining ~2lbs. per week. I'm pretty sure that is reasonably healthy?

The above diet is great, except there's a reason why everything I include are non-perishable or packeted items...

Granted, I DO want to gain weight, I'd rather style it as a "clean bulk" instead of gaining as much weight as possible and then going on a cut.

The numbers that jump out at me the most is the intake of 90g of Fat and 688g of Carbs. Would someone kindly explain the appropriete macros my diet should include? Every fitness calculator is never = member's advise on this forum. Makes it very confusing when trying to set up a proper diet to not only meet my goals, but my (very) hectic lifestyle.

[mg1228]

get a cooler

being mod active ur tdee is way high

our stats are similar--i am mod active--my tdee is 2600-2700

[RyanAlmighty]

get a cooler

being mod active ur tdee is way high

our stats are similar--i am mod active--my tdee is 2600-2700

I just don't see how I am going to be able to gain any weight eatting only 2600-2700 calories/day?

I also don't think a chicken breast has much different values than canned chicken other than the amount of sodium needed to preserve it - chicken, tuna, PWO shakes, eggs, wheat rice/bread...where am I going wrong?

[mg1228]

DIET CHECK - ANY AND ALL HELPFULL COMMENTS, QUESTIONS, CONCERNS ARE WELCOME!

Age: 22
Weight: 164.5lbs.
Height: 5"8
Body Fat%: 10%
Chest: 38in.
Biceps: 13in.
Waist: 35in.
Quads: 19.5in.

*I think I measured wrong...I'm not sure how I could have a 35in. waist and wear size 29/30 jeans. I'm really only concerned about weight and body fat.

Background
I have been actively training since 6th grade in every sport from Wrestling to Golf. I believe to have a pretty good understanding of human anatomy and physiology (Dental Major), including nutrition and exercise techniques. As with most hard-gainers, my high metabolism is consistently getting in the way of adding quality mass to my physique. After pouring over all the information I can possibly obtain on AAS, I have decided to start my first cycle. My goals are to gain (and keep) as much qualtiy muscle mass as possible.


Gear
Week 1-10 Test-E @ 500mgs every Monday AM and Thursday PM
Week 1-10 Arimidex @ .25mgs/day
Week 1-4 DBol @ 25mgs/day

PCT
Week 13-16 Clomid @ 100/50/50/50 Nolva @ 40/20/20/20


Supplements
ON Serious Mass
Monster Milk
Creatine (30min Before Workout)
BSN N.O. Explode (45min Before Workout)
Glutamine (5g in AM, 5g in PM)
B6 (100mgs x2 everyday)
Flaxseed Oil (1000mgs x3-4 everyday)
Omega 3 Fish Oil (1000mgs x3-4 everyday)
Vitamin C (1000mgs x2 everyday)
Milk Thistle (1000mgs x2 everyday)
One-A-Day Men's Multivitamin
CMZ (1000/400/15mg everyday)
Ginseng (100mgs everyday)


Workout
Workouts will follow the FST-7 outline as provided by BodyBuilding.com. There are 4 exercises per body part, with the first 3 exercises being performed at 3-4 Sets/8-12 Reps with 60-90sec rest. The last exercise for each group will consist of 7 sets/12 reps with only 30sec. rest in between.

Exercise #1 - Compound, Heavy Load
Exercise #2 - Isolation, Heavy Load
Exercise #3 - Compound, Heavy Load
Exercise #4 - Isolation, as heavy as possible to complete the 12 reps

Monday: Chest

Tuesday: Back

Wednesday: Shoulders/Traps

Thursday: Biceps/Triceps

Friday: Legs/Abs


Nutrition
Either of the last two meals may be substituted for a footlong turkey sub from Subway (440, 6g, 72g, 26g). Also, the whole grain rice portions are rotated between flavors/brands (Uncle Ben's, Knorr Pasta Sides, etc.) I've added spices/bbq sauce as well to hopefully make stomaching the canned chicken a little easier.

Any comments, questions, concerns are appreciated.


Throughout Day: x1 Serving ON Serious Massthis is terrible imo---get rid of it---u shouldnt need 253 carbs in a whole day

Calories: 1250 Fats: 4g Carbs: 253g Protein: 50g


Meal 1: 6 eggs, x2 Whole grain wheat toast, x2 cups of Juice, x2 cups of grapefruit, x1 Banana6 eggs-420 cals--2 toast--150 cals? does that juice really have 600 cals?

Calories: 1110 Fats: 32g Carbs: 167g Protein: 45g


Meal 2: x1 Scoop Monster Milk, 1/2 Cup of Oatsthis is ok

Calories: 325 Fats: 7.5g Carbs: 35.5g Protein: 30g


WORKOUT


Meal 3: x1 Scoop Monster Milk, 1/2 Cup of Oatsdont have a problem with this

Calories: 325 Fats: 7.5g Carbs: 35.5g Protein: 30g


Meal 4: x2 Tuna Packets, x2 Servings Whole grain ricedo 1 serving of rice

Calories: 500 Fats: 4g Carbs: 74g Protein: 44g


Meal 5: x1 Can of chicken, x2 Servings Whole grain ricedo 1 serving of rice---the fat is too high with that chicken---just do breast

Calories: 640 Fats: 13g Carbs: 72g Protein: 58g


Before Bed: x2 Scoops Casein Protein

Calories: 240 Fats: 2g Carbs: 8g Protein: 46g




CALORIES: 4540 FATS: 70g CARBS: 678g PROTEIN: 303g

if u wanna do this the right way---make those changes and repost macros

if not thats cool---good luck

[caffeine_menace]

I also don't think a chicken breast has much different values than canned chicken other than the amount of sodium needed to preserve it

I dunno wut kind of canned chicken ur buying but i get the publix brand canned chicken breast which only has 1g of fat, 10g pro per serving..

[RyanAlmighty]

I dunno wut kind of canned chicken ur buying but i get the publix brand canned chicken breast which only has 1g of fat, 10g pro per serving..

Swanson from Walmart...one can equals five servings

Calories: 60g (350g)
Fat: 2g (10g)
Carb: 0g (0g)
Protein 10g (50g)

[Damienm05]

Dude, listen to MG - I think your diet looks awful and I'm pretty sure you'll get fat. There's no way your BMR is 2600 and your TDEE is 4100 - NO WAY. I am 6'1", 210 at approx. 10% bf and my TDEE is just shy of 4100. Also, I am very active, lol.

If you insist on eating that many cals, they at least need to be clean (not 1/3 of which derived of an OTC weight gainer, lol). Still, I promise you'd be gaining at 500 above your TDEE which is closer to 2700. You should be shooting for 3200 IMO. Either way, the sample diet he posted for you needs to be similar to your bulking diet, regardless of total cals.

[RyanAlmighty]

if u wanna do this the right way---make those changes and repost macros

if not thats cool---good luck

Mass Gainer = gone

x6 Eggs (all yolk) are 70 cal. each = 420 calories
x2 Whole grain toast = 240 calories
x1 Banana = 90 calories

Thats 750 calories right there. Between the grapefruit cup (which is x2 servings) and the 16oz of juice, yea i'd say that equals the remainder 360 calories.

I'm upping the egg count to 8. No juice, no grapefruit.

Pre/Post WO Shakes have been given the okay - those stay

x2 Tuna/Salmon Packets, x1 Serving of rice - Check

The fat content from Meal 5 is from the rice...it's an Uncle Ben's heat'n'eat - I was trying to vary the flavor than just plain whole wheat rice - Drop to just x1 Serving of rice - Check




NEW NUTRITION PLAN

Meal 1:
x8 Eggs
x2 Whole grain wheat toast
x1 Banana

Calories: 890 Fats: 39g Carbs: 73g Protein: 59g


Meal 2:
x1 Scoop Monster Milk
x1/2 cup of Oats

Calories: 324 Fats: 7.5g Carbs: 35.5g Protein: 30g


WORKOUT


Meal 3:
x1 Scoop Monster Milk
x1/2 cup of Oats

Calories: 324 Fats: 7.5g Carbs: 35.5g Protein: 30g


Meal 4:
x2 Tuna Packets (Oil - Higher Calorie/Fat content)
x1 Whole grain rice (1/4 cup)

Calories: 500 Fats: 21.5g Carbs: 38g Protein: 40g


Meal 5:
x1 Can of Chicken
x1 Whole grain rice (1/4 cup)
x1 BBQ used sparingly

Calories: 470 Fats: 11.5g Carbs: 36g Protein: 54g


Before Bed:
x2 Scoops Casein Protein

Calories: 240 Fats: 2g Carbs: 8g Protein: 46g



TOTAL CALORIES: 2825 FAT: 87.5g CARBS: 245.5g PROTEIN: 256.5g

[aedanman]

hahahah, 700 carbs a day and 250 from a shakes.

[Damienm05]

Mass Gainer = gone

x6 Eggs (all yolk) are 70 cal. each = 420 calories
x2 Whole grain toast = 240 calories
x1 Banana = 90 calories

Thats 750 calories right there. Between the grapefruit cup (which is x2 servings) and the 16oz of juice, yea i'd say that equals the remainder 360 calories.

I'm upping the egg count to 8. No juice, no grapefruit.

Pre/Post WO Shakes have been given the okay - those stay

x2 Tuna/Salmon Packets, x1 Serving of rice - Check

The fat content from Meal 5 is from the rice...it's an Uncle Ben's heat'n'eat - I was trying to vary the flavor than just plain whole wheat rice - Drop to just x1 Serving of rice - Check




NEW NUTRITION PLAN

Meal 1:
x8 Eggs
x2 Whole grain wheat toast
x1 Banana

Calories: 890 Fats: 39g Carbs: 73g Protein: 59g


Meal 2:
x1 Scoop Monster Milk
x1/2 cup of Oats

Calories: 324 Fats: 7.5g Carbs: 35.5g Protein: 30g


WORKOUT


Meal 3:
x1 Scoop Monster Milk
x1/2 cup of Oats

Calories: 324 Fats: 7.5g Carbs: 35.5g Protein: 30g


Meal 4:
x2 Tuna Packets (Oil - Higher Calorie/Fat content)
x1 Whole grain rice (1/4 cup)

Calories: 500 Fats: 21.5g Carbs: 38g Protein: 40g


Meal 5:
x1 Can of Chicken
x1 Whole grain rice (1/4 cup)
x1 BBQ used sparingly

Calories: 470 Fats: 11.5g Carbs: 36g Protein: 54g


Before Bed:
x2 Scoops Casein Protein

Calories: 240 Fats: 2g Carbs: 8g Protein: 46g



TOTAL CALORIES: 2825 FAT: 87.5g CARBS: 245.5g PROTEIN: 256.5g

Looks good now. 8 eggs is too much fat in meal 1 - I'd do 4 and 4 whites. Use the caloric leeway to up your carbs to 300.

[mg1228]

looks tons better----like damien said do 4 whole eggs and as many whites as u feel u can eat---

get the cals to 3100-3200 in the way of carbs

u will b much happier with this---

[RyanAlmighty]

looks tons better----like damien said do 4 whole eggs and as many whites as u feel u can eat---

get the cals to 3100-3200 in the way of carbs

u will b much happier with this---

I thank you oh great one. Already feel much better not having to drink all of those shakes. I buy my eggs fresh from a local farmer - 5 dozen for $5. I should be able to handle 4 yolks and 6 whites.

[mg1228]

sweet---keep us posted on ur progress----good luck