4322Cal 372p/356c/163f

**YoungGunsNY** · 04-11-2010, 09:26 PM

Age: 19
Height: 6'0
Weight: 212lb.
BMR: 2147
TDEE: 3704
BF: pics to follow

TRIED - 4200 Calories @ 35:35:30 = 367.5/367.5/140
GOT - 4322 Calories @ 372/356/163

CALORIES/PROTEIN/CARBS/FAT

Meal 1 [7:30]
1scoop whey - 120/24/3/1
1scoop casein - 130/24/7/1
1/2cup oats - 150/5/27/2.5
3 fish oil w/gla - 30/0/0/3
500mg chromium picolinate
glucosamine & chondroitin
vitakic multi-vitamin
TOTAL - 430/53/37/7.5

Meal 2 [9:15]
7egg whites & 1egg whole - 182/31/2/5
1/2cup oats - 150/5/27/2.5
1banana - 90/1/23/0
500mg chromium picolinate
TOTAL - 422/37/52/7.5

Meal 3 [12:15]
6oz grilled chicken - 180/36/0/3
1+1/2cup sweet potato - 270/6/62/0
500mg chromium picolinate
TOTAL - 450/42/62/3

Meal 4 [2:30]
6oz grilled chicken - 180/36/0/3
1+1/2cup sweet potato - 270/6/62/0
500mg chromium picolinate
TOTAL - 450/42/62/3

Meal 5 [4:30]
1can tuna - 120/26/0/2
2tbsp light mayo - 100/0/4/9
1cup broccoli - 25/2/4/0
2tbsp olive oil - 240/0/0/28
500mg carnitine
TOTAL - 485/28/8/39

Meal 6 [7:00]
9oz strip steak - 520/53/0/41
1+1/2cup sweet potato - 270/6/62/0
500mg carnitine
500mg chromium picolinate
TOTAL - 790/59/62/41

Meal 7 [9:30]
PWO 2scoop whey shake - 240/48/6/2
1 scoop waxy maize - 160/0/40/0
500mg chromium picolinate
TOTAL - 400/48/46/2

Meal 8 [11:00]
1can tuna - 120/26/0/2
2tbsp light mayo - 100/0/4/9
1cup broccoli - 25/2/4/0
2tbsp olive oil - 240/0/0/28
500mg carnitine
TOTAL - 485/28/8/39

Meal 9 [1:00/2:00am]
1scoop casein shake 130/24/7/1
2tbsp natural PB - 200/7/6/17
3 fish oil w/gla - 30/0/0/3
TOTAL - 360/31/13/21

TOTAL INTAKE - 4272/368/344/163

NON-WORKOUT DAYS
9oz strip steak is substituted with an 8oz chicken breast
No PWO is used
TOTAL INTAKE - 3592/315/302/123

**YoungGunsNY** · 04-12-2010, 08:44 PM

BUMP! Where's fireguy, mg, top, damien for my diet? I think mine's pretty sound, but I just want the final critiques & it seems I can't get that. I worked very hard & have experimented with quite a few diets - this is the best & newest & for now - the one I plan to sticking to for 5 weeks until I drop my calories. I had trouble dropping pro from 420g and upping carbs from 280g and this is the edited version, so PLEASE SOMEONE WITH EXPERIENCE CRITICIZE!

**the big 1** · 04-13-2010, 09:02 AM

You havent stated your goal, are you bulking / cutting ?

Also, you dont look like your knocking back 4200 kcal, unless you do loads of cardio.

Btw , you look awsome mate welldone

**YoungGunsNY** · 04-13-2010, 09:42 PM

Originally Posted by the big 1

You havent stated your goal, are you bulking / cutting ?

Also, you dont look like your knocking back 4200 kcal, unless you do loads of cardio.

Btw , you look awsome mate welldone

I am trying to gain lean mass, which I calculated by trying to obtain 3500 extra calories (1 pound) per week above my TDEE. I'm trying to put on a few pounds for the next 5 weeks before I change up my diet to rip up for the summer.

I don't look like I'm "knocking back" 4200kcal - what do you mean knocking back - burning off? I currently don't do any cardio - but I do play a lot handball for fun, which does require loads of work and I consider that "cardio" for now. I play about 3-5 days per week for about 2-4 hours per day, and I make it an effort to play on days I do not work out if it's not raining/shitty out to burn some calories. Only bad thing about playing so much handball - I use my right shoulder ALOT (I am a righty) and notice my right shoulder getting bigger/ripped a lot quicker than my left.

THANKS FOR THE COMPLIMENT! If that's you in your avi - HOLY SH!T.. talk about looking awesome!

**Damienm05** · 04-13-2010, 10:07 PM

Originally Posted by YoungGunsNY

Age: 19
Height: 6'0
Weight: 212lb.
BMR: 2147
TDEE: 3704
BF: pics to follow

TRIED - 4200 Calories @ 35:35:30 = 367.5/367.5/140
GOT - 4322 Calories @ 372/356/163

CALORIES/PROTEIN/CARBS/FAT

Meal 1 [7:30]
1scoop whey - 120/24/3/1
1scoop casein - 130/24/7/1
1/2cup oats - 150/5/27/2.5 1 cup
3 fish oil w/gla - 30/0/0/3
500mg chromium picolinate
glucosamine & chondroitin
vitakic multi-vitamin
TOTAL - 430/53/37/7.5

Meal 2 [9:15]
7egg whites & 1egg whole - 182/31/2/5
1/2cup oats - 150/5/27/2.5 1 cup
1banana - 90/1/23/0 Remove
500mg chromium picolinate
TOTAL - 422/37/52/7.5

Meal 3 [12:15]
6oz grilled chicken - 180/36/0/3
1+1/2cup sweet potato - 270/6/62/0 1 cup
500mg chromium picolinate
TOTAL - 450/42/62/3

Meal 4 [2:30]
6oz grilled chicken - 180/36/0/3
1+1/2cup sweet potato - 270/6/62/0 1 cup
500mg chromium picolinate
TOTAL - 450/42/62/3

Meal 5 [4:30]
1can tuna - 120/26/0/2 Add 40g complex carbs, maybe 2 slices of whole grain bread to make a sandwich.
2tbsp light mayo - 100/0/4/9
1cup broccoli - 25/2/4/0
2tbsp olive oil - 240/0/0/28 1 tbspn. is good. Too much fat in this meal.
500mg carnitine
TOTAL - 485/28/8/39

Meal 6 [7:00]
9oz strip steak - 520/53/0/41
1+1/2cup sweet potato - 270/6/62/0
500mg carnitine
500mg chromium picolinate
TOTAL - 790/59/62/41

Meal 7 [9:30]
PWO 2scoop whey shake - 240/48/6/2
1 scoop waxy maize - 160/0/40/0
500mg chromium picolinate
TOTAL - 400/48/46/2

Meal 8 [11:00]
1can tuna - 120/26/0/2
2tbsp light mayo - 100/0/4/9
1cup broccoli - 25/2/4/0
2tbsp olive oil - 240/0/0/28 1 tbspn.
500mg carnitine
TOTAL - 485/28/8/39

Meal 9 [1:00/2:00am]
1scoop casein shake 130/24/7/1 2 scoops
2tbsp natural PB - 200/7/6/17
3 fish oil w/gla - 30/0/0/3
TOTAL - 360/31/13/21

TOTAL INTAKE - 4272/368/344/163

NON-WORKOUT DAYS
9oz strip steak is substituted with an 8oz chicken breast
No PWO is used
TOTAL INTAKE - 3592/315/302/123

Comments in bold. My intention was mainly to even out your carb consumption throughout the day while slightly lowering fat. 380/380/130

You're physique is looking good so far btw.

**YoungGunsNY** · 04-13-2010, 10:34 PM

Add 40g complex carbs, maybe 2 slices of whole grain bread to make a sandwich.

As far as this goes - I tend to stay away from whole wheat/grain breads b/c I feel that they aren't truly WHOLE WHEAT or WHOLE GRAIN, as they say they are. I'll add another sweet potato then (41g carbs).

THANKS damien.

**Damienm05** · 04-13-2010, 10:42 PM

Originally Posted by YoungGunsNY

As far as this goes - I tend to stay away from whole wheat/grain breads b/c I feel that they aren't truly WHOLE WHEAT or WHOLE GRAIN, as they say they are. I'll add another sweet potato then (41g carbs).

THANKS damien.

You're right, they're a weak carb source by comparison. I just figured since you weren't on a strict cutting diet, why not have a sandwich once a day. I'm glad to see you're so dedicated.

If you do want a truly good whole grain bread, buy some Ezekiel bread by foods for life. They also make incredible breakfast cereals. High-end grocers and health-food stores carry it.

Good luck!

**YoungGunsNY** · 04-13-2010, 11:39 PM

With those fix-ins damien - my new cal. intake on training days would be 4372cal/401p/379c/139f ...looks fine to me - my biggest objective was to get down from 420g protein in previous diets .. so i subtracted as much as i could see fit - but if 401g pro is cool .. im sticking to it

**quarry206** · 04-14-2010, 06:24 AM

just asking for the point of giving advice...

when were those pictures taken, because you have listed you are 6' 212lb. but in those pictures you look about 20-30 pounds smaller... are they older pictures?

**YoungGunsNY** · 04-14-2010, 07:42 AM

Originally Posted by quarry206

just asking for the point of giving advice...

when were those pictures taken, because you have listed you are 6' 212lb. but in those pictures you look about 20-30 pounds smaller... are they older pictures?

I've always shocked people with my weight - people don't assume I am above 200 pounds most of the time, but I weighed myself this morning on my parent's bull$hit digital scale and came up at 210. When I checked my weight at 212 - it was 2 weeks ago on a wrestling scale (VERY ACCURATE) and came up at 212.1 pounds. I refuse to believe this scale at home because if you stand on it three times - you will get different weights.

I feel that I carry all my weight in my back - my back is easily my biggest/best/strongest muscle group.

Picture of my back about a month and a half ago - no flex/no pump

**YoungGunsNY** · 04-16-2010, 08:10 PM

EDITED VERSION:

Meal 1 [7:30]
1scoop whey - 120/24/3/1
1scoop casein - 130/24/7/1
1cup oats - 300/10/54/5
3 fish oil w/gla - 30/0/0/3
500mg chromium picolinate
glucosamine & chondroitin
vitakic multi-vitamin
TOTAL - 580/58/64/10

Meal 2 [9:15]
7egg whites & 1egg whole - 182/31/2/5
1cup oats - 300/10/54/5
500mg chromium picolinate
TOTAL - 482/41/56/10

Meal 3 [12:15]
6oz grilled chicken - 180/36/0/3
1cup sweet potato - 180/4/41/0
500mg chromium picolinate
TOTAL - 360/40/41/3

Meal 4 [2:30]
6oz grilled chicken - 180/36/0/3
1cup sweet potato - 180/4/41/0
500mg chromium picolinate
TOTAL - 360/40/41/3

Meal 5 [4:30]
1can tuna - 120/26/0/2
2tbsp light mayo - 100/0/4/9
1cup sweet potato - 180/4/41/0
1cup broccoli - 25/2/4/0
1tbsp olive oil - 120/0/0/14
500mg chromium picolinate
500mg carnitine
TOTAL - 545/32/49/25

Meal 6 [7:00] PRE-WORKOUT
9oz strip steak - 520/53/0/41
1+1/2cup sweet potato - 270/6/62/0
500mg chromium picolinate
500mg carnitine
TOTAL - 790/59/62/41

Meal 7 [9:30]
PWO 2scoop whey shake - 240/48/6/2
1 scoop waxy maize - 160/0/40/0
500mg chromium picolinate
TOTAL - 400/48/46/2

Meal 8 [11:00]
1can tuna - 120/26/0/2
2tbsp light mayo - 100/0/4/9
1cup broccoli - 25/2/4/0
1tbsp olive oil - 120/0/0/14
500mg carnitine
TOTAL - 365/28/8/25

Meal 9 [1:00/2:00am]
2scoops casein shake 260/48/14/2
2tbsp natural PB - 200/7/6/17
3 fish oil w/gla - 30/0/0/3
TOTAL - 490/55/20/22

TOTAL INTAKE - 4372/401/387/141

NON-WORKOUT DAYS
FOR MEAL 6 - 9oz strip steak is substituted with an 8oz chicken breast & 1&1/2 cup sweet potato is reduced to 1cup sweet potato
No PWO shake is used
TOTAL - 3602/346/321/101

*I workout 4 days a week, so I consume 2366 calories above my TDEE each week. I plan on continuing this diet & workout for another 5 weeks, thus I shall consume 11830 calories above TDEE in 5 weeks, putting on 3.5 pounds based on 1 pound = 3500 calories. However, I believe my body is more sensitive to food (in a positive way) and that I will gain more than 4 pounds in 5 weeks. I'm estimating about 6-8 pounds, based on my personal knowledge of my body.

**YoungGunsNY** · 04-18-2010, 05:03 PM

hm, 200 views and only 1 solid critique? what happend to this forum?

**YoungGunsNY** · 04-26-2010, 09:52 PM

Just upped the PWO nutrition (doing this another 3 weeks b4 cutting) from 1scoop waximaize to 2scoops - adding an additional 160 calories and 40g carb to training days
4532/401/427/141

**RoadToRecovery** · 04-26-2010, 09:59 PM

Young - a lbs of muscle is 2500 calories... not 3500.

**RoadToRecovery** · 04-26-2010, 10:04 PM

Your meal looks spot on, but you are definitely not getting enough sleep.

**YoungGunsNY** · 04-26-2010, 10:32 PM

Sleeping has always been a bitch for me - I wake up @ 7 30 to pound down the whey/casein/oats shake.. and on school days I nap for another 30minutes, while on my days off from school, I'll nap for another 1hour - sometimes turning into 2hours if I'm that tired.. then I'll compensate by shortening meals based on when I'm actually hungry (stomach growling) then waiting the extra 30 minutes to eat.

**YoungGunsNY** · 04-26-2010, 10:33 PM

Sleeping has always been a bitch for me - I wake up @ 7 30 to pound down the whey/casein/oats shake.. and on school days I nap for another 30minutes, while on my days off from school, I'll nap for another 1hour - sometimes turning into 2hours if I'm that tired.. then I'll compensate by shortening meals based on when I'm actually hungry (stomach growling) then waiting instead of waiting the extra 30 minutes to eat.
AH - i always viewed 3500 calories above/below to gaining 1lb. not specifically fat/muscle.. so I guess I'd be more on the clean bulking side right now?

**RoadToRecovery** · 04-26-2010, 11:25 PM

Originally Posted by YoungGunsNY

Sleeping has always been a bitch for me - I wake up @ 7 30 to pound down the whey/casein/oats shake.. and on school days I nap for another 30minutes, while on my days off from school, I'll nap for another 1hour - sometimes turning into 2hours if I'm that tired.. then I'll compensate by shortening meals based on when I'm actually hungry (stomach growling) then waiting instead of waiting the extra 30 minutes to eat.
AH - i always viewed 3500 calories above/below to gaining 1lb. not specifically fat/muscle.. so I guess I'd be more on the clean bulking side right now?

Well for proper metabolism, sleep is very important. There are so many studies dedicated to sleep and metabolism it would make your head spin.

Yes that would be considered a fairly lean bulk. 1lbs of muscle is 2500kcal and 1 lbs of fat is 3500kcal.

**YoungGunsNY** · 04-26-2010, 11:55 PM

Originally Posted by RoadToRecovery

Well for proper metabolism, sleep is very important. There are so many studies dedicated to sleep and metabolism it would make your head spin.

Yes that would be considered a fairly lean bulk. 1lbs of muscle is 2500kcal and 1 lbs of fat is 3500kcal.

So, are the ideal hours to sleep still 8 hours? I'm getting about 5.5-6.5 hours.. not including the extra time napping..
When I construct my new diet - I'm going to try to get more hours of sleep, since on this diet it's so routine for me to keep doing this based on energy at night/wake-up time for showering & breakfast before classes.
However, classes will soon be over, so I would just have to work around a new job schedule instead of my hectic class schedules.

**RoadToRecovery** · 04-27-2010, 09:26 AM

7.5 -8 hours is optimum

**LiftedDuramax2007** · 04-28-2010, 09:15 PM

Damien is good enough to be the only one to critique your diet.

He did a hell of a job with mine, the only problem is following it everyday lol

**YoungGunsNY** · 04-28-2010, 11:58 PM

Oh of course, I followed his edited diet to the exact detail and feel awesome now - followed it strictly the following week since he edited it.

Following it - for me, it's not that bad.. I would usually have 2 week stretches of clean dieting & if I drank on a weekend, I considered that my cheat meal/s. Then I made it my business to diet for at least a week before eating some tasty food.

I like to go 2 weeks minimum without cheating, because after one week - I feel awesome, now after 2 weeks - I can't believe what I see in the gym.

Then I cheat and mentally I'm a fat boy again LOL.