Diet - Advice Please

**MAXMAX123** · 04-09-2010, 09:51 AM

I was about to start a 400mgs/week Test E only cycle on the advice of friends and luckily I decided to research first and found this site and forum.... Unluckily I had already bought my gear and PCT drugs. (These will be going on the shelf until I get my diet right and training right... even if it takes 6months).

I am 28 years old 5ft10 176lbs BF approx 15%.

My current Diet is:

Meal 1 0700hrs
1 Cup Oats half Water/Milk
25g Protein for Whey
4 Egg Whites
1 Glass Orange Juice
Multi Vitiman
Omega 3 Tablet

Meal 2 1000hrs
Meal Replacement Shake

Meal 4 1300hrs
2 Tins Tuna
Baked Potato
Veggies/Salad

Meal 5 1600hrs
Protien Shake with half cup of oats
Tablespoon Flaxseed Oil

Meal 6 1900hrs
Chicken or Steak or Fish
Cup Of Brown Rice or Baked Potato
Vegies or Salad
Multi Vitiman
Omega 3 Tablets

Workout 2000hrs

Meal 7 PWO Shake with Whey Protien / Dextrose / Creatine

Meal 8 2200hrs
2 pieces wholemeal bread with tablespoons Peanut Butter.

Bed at 2300hrs.

I know that this is probably way off so Please Help.

**MAXMAX123** · 04-09-2010, 03:22 PM

anyone?

**sherpa27** · 04-09-2010, 10:23 PM

hey,
we need total calories and macros, i guess your bulking?
get more real food in there, i used to rely on shakes too much and now only have one PWO or if im in a pinch, BIG DIFFERENCE!
it will help immensely

**MAXMAX123** · 04-12-2010, 03:35 PM

xxxx

**MAXMAX123** · 04-20-2010, 02:08 PM

Have relooked at the original diet that I posted and my macros are way out... This is the diet (for bulking) I am looking to run... Please let me know how it looks. Again, I know that I should not be using too many shakes but the rules in work do not allow for any alternative. Note that of a weekend I will replace the shakes with real food of similar calories and nutritional value.

28 years old
176lbs
5ft10
approx 15% BF
TDEE 2870

Meal 1 - 0700hrs
Oats 80g - Kcal 300 - P 10/C 54/ F 6
Skimmed Milk 300ml - 126 - 11/15/3
Whey Protien 25g - 98 - 21/2/2
Orange Juice 200ml - 88 - 1/20/0
Multi vits
omega 3 tab

Meal 2 - 1000hrs
Whey Protien 25g - 98 - 21/2/2
Oats 40g - 150 - 5/27/3

Meal 3 - 1300hrs
Baked Potato 300g - 278 - 7/63/0
Tuna 1 Tin - 257 - 38/0/10
Tablespoon Mayo - 103 - 0/0/12
Mixed Salad - 34 - 2/8/0

Meal 4 - 1600hrs
Meal Replacement Packet - 302 - 43/29/3
Tablespoon Flaxseed oil - 119 - 0/0/14
1 Banana - 105 - 1/27/0

Meal 5 - 1900hrs
Boild Potato (In Skins) 200g - 174 - 4/40/0
Chicken Breast 200g - 336 - 64/0/8
Mixed Veggies - 44 - 2/10/0
1 Orange 62 - 1/15/0
Multi Vits
Omega 3 Tab

Workout 2000hrs

Meal 6 PWO Shake
Whey Protien 40g - 157 - 34/3/3
Dextrose 40g - 94 - 0/4/0
Creatine 6mg

Meal 7 - 2200hrs
1 piece wholemeal bread - 115 - 5/19/1
Tablespoon PB - 94 - 4/3/8
Cottage Cheese 100g - 120 - 14/3/5

Daily Totals as follows
ckal = 3254
Protien = 287g
Carb = 378g
Fat = 80g

Approx 40%/50%/10%

Please can you guys review this and advise if I am missing anything? Please bear in mind that I have to use shakes for meal 2 and 4. Maybe there is something else that I can add to the shakes to improve thier quality?

Thanks in advance !

**MAXMAX123** · 04-21-2010, 03:54 PM

Anyone?

**MAXMAX123** · 04-22-2010, 12:58 PM

I have also posted my workout at the following link. Please comment if like.

http://forums.steroid.com/showthread.php?t=428015

**MAXMAX123** · 04-23-2010, 05:47 PM

Anyone?

**MAXMAX123** · 04-25-2010, 03:29 AM

Can someone please help me with this? Thanx!

**NewlyDesigned** · 04-25-2010, 05:03 AM

The totals you posted equals 3380 cals, your fat is around 21% not ten. Thats around what it should be tho, should be 40/40/20 carb,pro,fat. I'll critique your diet today when i get a chance although I'm a little new to it.

**MAXMAX123** · 04-25-2010, 03:16 PM

Thanks Bro, look forward to what you have got to say.

**MAXMAX123** · 04-28-2010, 12:38 PM

Bump - Could really do with some help with this please.

**gbrice75** · 04-28-2010, 03:02 PM

Originally Posted by MAXMAX123

Have relooked at the original diet that I posted and my macros are way out... This is the diet (for bulking) I am looking to run... Please let me know how it looks. Again, I know that I should not be using too many shakes but the rules in work do not allow for any alternative. Note that of a weekend I will replace the shakes with real food of similar calories and nutritional value.

28 years old
176lbs
5ft10
approx 15% BF
TDEE 2870

Meal 1 - 0700hrs
Oats 80g - Kcal 300 - P 10/C 54/ F 6
Skimmed Milk 300ml - 126 - 11/15/3
Whey Protien 25g - 98 - 21/2/2
Orange Juice 200ml - 88 - 1/20/0 drop the OJ, not necessary
Multi vits
omega 3 tab

Meal 2 - 1000hrs
Whey Protien 25g - 98 - 21/2/2 Is this mixed in water?
Oats 40g - 150 - 5/27/3

Meal 3 - 1300hrs Good meal! Careful with the salad dressing if you use any
Baked Potato 300g - 278 - 7/63/0
Tuna 1 Tin - 257 - 38/0/10
Tablespoon Mayo - 103 - 0/0/12
Mixed Salad - 34 - 2/8/0

Meal 4 - 1600hrs
Meal Replacement Packet - 302 - 43/29/3 Gotta try and get away from this, it's crap!
Tablespoon Flaxseed oil - 119 - 0/0/14
1 Banana - 105 - 1/27/0 drop it!

Meal 5 - 1900hrs
Boild Potato (In Skins) 200g - 174 - 4/40/0
Chicken Breast 200g - 336 - 64/0/8
Mixed Veggies - 44 - 2/10/0
1 Orange 62 - 1/15/0 drop it! Otherwise great meal
Multi Vits
Omega 3 Tab

Workout 2000hrs

Meal 6 PWO Shake
Whey Protien 40g - 157 - 34/3/3
Dextrose 40g - 94 - 0/4/0
Creatine 6mg

Meal 7 - 2200hrs
1 piece wholemeal bread - 115 - 5/19/1 I'd drop all carbs at this point
Tablespoon PB - 94 - 4/3/8
Cottage Cheese 100g - 120 - 14/3/5

Daily Totals as follows
ckal = 3254
Protien = 287g
Carb = 378g
Fat = 80g

Approx 40%/50%/10%

Please can you guys review this and advise if I am missing anything? Please bear in mind that I have to use shakes for meal 2 and 4. Maybe there is something else that I can add to the shakes to improve thier quality?

Thanks in advance !

Advice in bold

**MAXMAX123** · 04-28-2010, 03:29 PM

Thanks for the advice gbrice... This is how my diet will now look... Unfortunatly, I cant drop the meal replacement packet for Meal 4 as I cant eat at my desk in work, wish I could though cos they taste like shit.

28 years old
176lbs
5ft10
approx 15% BF
TDEE 2870

Meal 1 - 0700hrs
Oats 80g - Kcal 300 - P 10/C 54/ F 6
Skimmed Milk 300ml - 126 - 11/15/3
Whey Protien 25g - 98 - 21/2/2
Multi vits
omega 3 tab

Meal 2 - 1000hrs
Whey Protien 25g - 98 - 21/2/2 - Made with water
Oats 40g - 150 - 5/27/3

Meal 3 - 1300hrs
Baked Potato 300g - 278 - 7/63/0
Tuna 1 Tin - 257 - 38/0/10
Tablespoon Mayo - 103 - 0/0/12
Mixed Salad - 34 - 2/8/0

Meal 4 - 1600hrs
Meal Replacement Packet - 302 - 43/29/3
Tablespoon Flaxseed oil - 119 - 0/0/14

Meal 5 - 1900hrs
Boild Potato (In Skins) 200g - 174 - 4/40/0
Chicken Breast 200g - 336 - 64/0/8
Mixed Veggies - 44 - 2/10/0
Multi Vits
Omega 3 Tab

Workout 2000hrs

Meal 6 PWO Shake
Whey Protien 40g - 157 - 34/3/3
Dextrose 40g - 94 - 0/4/0
Creatine 6mg

Meal 7 - 2200hrs
Tablespoon PB - 94 - 4/3/8
Cottage Cheese 100g - 120 - 14/3/5

New - Daily Totals as follows
ckal = 2884
Protien = 279g
Carb = 297g
Fat = 79g

Approx 43%/45%/12%

Now that I have altered my diet is it still suitable for bulking? My maintenace level is 2870cals

From what I have read I thought that I need to be consuming 2-3cals/pound of body weight to bulk... If I need to, what/where should I add so as to increase my daily cals by another 300-500?

**MAXMAX123** · 04-28-2010, 03:57 PM

Originally Posted by MAXMAX123

From what I have read I thought that I need to be consuming 2-3cals/pound of body weight to bulk...

By the way I mean 2-3cals/pound of body weight above TDEE.

**the big 1** · 04-28-2010, 04:03 PM

Originally Posted by MAXMAX123

Thanks for the advice gbrice... This is how my diet will now look... Unfortunatly, I cant drop the meal replacement packet for Meal 4 as I cant eat at my desk in work, wish I could though cos they taste like shit.

28 years old
176lbs
5ft10
approx 15% BF
TDEE 2870

Meal 1 - 0700hrs
Oats 80g - Kcal 300 - P 10/C 54/ F 6
Skimmed Milk 300ml - 126 - 11/15/3
Whey Protien 25g - 98 - 21/2/2
Multi vits
omega 3 tab

Meal 2 - 1000hrs
Whey Protien 25g - 98 - 21/2/2 - Made with water
Oats 40g - 150 - 5/27/3

Meal 3 - 1300hrs
Baked Potato 300g - 278 - 7/63/0
Tuna 1 Tin - 257 - 38/0/10
Tablespoon Mayo - 103 - 0/0/12
Mixed Salad - 34 - 2/8/0

Meal 4 - 1600hrs
Meal Replacement Packet - 302 - 43/29/3
Tablespoon Flaxseed oil - 119 - 0/0/14

Meal 5 - 1900hrs
Boild Potato (In Skins) 200g - 174 - 4/40/0
Chicken Breast 200g - 336 - 64/0/8
Mixed Veggies - 44 - 2/10/0
Multi Vits
Omega 3 Tab

Workout 2000hrs

Meal 6 PWO Shake
Whey Protien 40g - 157 - 34/3/3
Dextrose 40g - 94 - 0/4/0
Creatine 6mg

Meal 7 - 2200hrs
Tablespoon PB - 94 - 4/3/8
Cottage Cheese 100g - 120 - 14/3/5

New - Daily Totals as follows
ckal = 2884
Protien = 279g
Carb = 297g
Fat = 79g

Approx 43%/45%/12%

Now that I have altered my diet is it still suitable for bulking? My maintenace level is 2870cals

From what I have read I thought that I need to be consuming 2-3cals/pound of body weight to bulk... If I need to, what/where should I add so as to increase my daily cals by another 300-500?

to many shakes and meal replacements, you wont gain lean mass with shakes.

have what you've got in meal 5 for meals 2,4 and 7 aswell, then you'll get better gains instead of feeling half full all the time