Diet critique please and starting first cycle.

[TheStrand]

First off, I would like to outline my goals and give some background info.

Currently, I am 175 lbs at 5'11 and 5% body fat.
I have been lifting for two years and competing for one year.
My goal is to compete at a heavy weight so I need to gain 25+ pounds of muscle. I will be starting my first cycle in one week.

My first cycle will be:
week
1-12 : Test-E
1-4 : D-Bol

PCT Starting 2 weeks post cycle
Week 1-4
40/20/20/20 Nolvadex
100/50/50/50 Clomid

-> test injections will be 3.5 days apart.
-> dbol will be split up through the day.
-> supplementing with liv52.

I would like some critique on my cycle plan as well, but this thread is mostly focusing on diet.

Meal 1: 880 calories, 98g carb, 36g fat, 50g protein.
1 scoop whey isolate
3 tbsp. PB
1 banana
100g oats
4g fish oil

Post workout: 200 calories, 25g carb, 0g fat, 22g protein
10g bcaa, 1 scoop whey isolate, 25g waxy maize

Meal 2: 550 calories, 68g carb, 13g fat, 43g protein.
1 banana
6 oz. chicken/fish
1 tbsp. PB
8 oz. Sweet potato

Meal 3: 510 calories, 55g carb, 13g fat, 44g protein.
6 oz. chicken/fish
1 tbsp. PB
1 cup broccoli
8 oz. Sweet potato

Meal 4: 535 calories, 62g carb, 9g fat, 47g protein.
1 cup FF milk
6 egg whites
1 tbsp. PB
8 oz. Sweet potato

Meal 5: 483 calories, 40g carb, 18g carb, 40g protein
6 oz. top sirloin
1 cup broccoli
6 oz. Potato

Meal 6: 377 calories, 30g carb, 15g fat, 31g protein
1 scoop whey isolate
40g oats
1 tbsp. PB
4g fish oil

On non-training days, there is no postWO shake.
Totals for non-training days: 3,320 calories, 353g carb 104g fat 251g protein
Totals for training days: 3,512 calories, 378g carb 104g fat 273g protein


Any and all help/advice will be extremely appreciated
Thanks

[gbrice75]

First off, I would like to outline my goals and give some background info.

Currently, I am 175 lbs at 5'11 and 5% body fat.
I have been lifting for two years and competing for one year.
My goal is to compete at a heavy weight so I need to gain 25+ pounds of muscle. I will be starting my first cycle in one week.

My first cycle will be:
week
1-12 : Test-E
1-4 : D-Bol

PCT Starting 2 weeks post cycle
Week 1-4
40/20/20/20 Nolvadex
100/50/50/50 Clomid

-> test injections will be 3.5 days apart.
-> dbol will be split up through the day.
-> supplementing with liv52.

I would like some critique on my cycle plan as well, but this thread is mostly focusing on diet.

Meal 1: 880 calories, 98g carb, 36g fat, 50g protein.
1 scoop whey isolate
3 tbsp. PB
1 banana
100g oats
4g fish oil

I'd drop the peanut butter and banana and add a few whole eggs.

Post workout: 200 calories, 25g carb, 0g fat, 22g protein
10g bcaa, 1 scoop whey isolate, 25g waxy maize

Double this PWO meal - 50g waxy maize and approx 50g whey

Meal 2: 550 calories, 68g carb, 13g fat, 43g protein.
1 banana
6 oz. chicken/fish
1 tbsp. PB
8 oz. Sweet potato

Drop the banana and peanut butter (not forever, just from these early carb heavy meals

Meal 3: 510 calories, 55g carb, 13g fat, 44g protein.
6 oz. chicken/fish
1 tbsp. PB
1 cup broccoli
8 oz. Sweet potato

Drop the PB

Meal 4: 535 calories, 62g carb, 9g fat, 47g protein.
1 cup FF milk
6 egg whites
1 tbsp. PB
8 oz. Sweet potato

Drop the PB. I wouldn't do the milk here either, but it's not the worst thing in the world

Meal 5: 483 calories, 40g carb, 18g carb, 40g protein
6 oz. top sirloin
1 cup broccoli
6 oz. Potato

Here's where you might consider dropping the potato and adding those fats back in, like the PB. I'd leave the banana out of the diet all together

Meal 6: 377 calories, 30g carb, 15g fat, 31g protein
1 scoop whey isolate
40g oats
1 tbsp. PB
4g fish oil

Drop the oats, add more PB and make the shake casein instead of whey

On non-training days, there is no postWO shake.
Totals for non-training days: 3,320 calories, 353g carb 104g fat 251g protein
Totals for training days: 3,512 calories, 378g carb 104g fat 273g protein

I like your macros, but with my suggestions your carbs will be lower. You can compensate for this by adding more carbs to your earlier meals, just upping portions, etc.


Any and all help/advice will be extremely appreciated
Thanks

Welcome to the board! Sounds like you've done your research regarding the cycle and PCT, a very basic/tried and true cycle. If you are truly 5% bodyfat you should see some really nice gains. One question - how old are you?

I made some diet suggestions above in bold

[TheStrand]

Welcome to the board! Sounds like you've done your research regarding the cycle and PCT, a very basic/tried and true cycle. If you are truly 5% bodyfat you should see some really nice gains. One question - how old are you?

I made some diet suggestions above in bold

Thanks for the reply and I am currently 22 years old. I am indeed about 5% bodyfat as I just competed one week ago, and was one of the most shredded. I just need the mass now.

The cycle and PCT looks good all in all?

And for the diet, I made the changes you suggested.

Meal 1: 790 calories, 70g carb, 30g fat, 60g protein
1 scoop whey isolate
4 eggs
100g oats
4g fish oil

Post workout: 400 calories, 50g carb, 0 fat, 50g protein
50g waxy maize
50g whey isolate
10g bcaa


Meal 2: 390 calories, 45g carb, 5g fat, 40g protein.
6 oz. chicken/fish
8 oz. Sweet potato

Meal 3: 415 calories, 50g carb, 5g fat, 40g protein.
6 oz. chicken/fish
8 oz. sweet potato
1 cup broccoli


Meal 4: 350 calories, 45g carb, 1g fat, 35g protein.
6 egg whites
1 cup spinach
8 oz. sweet potato

Meal 5: 615 calories, 15g carb, 42g fat, 50g protein.
6 oz. top sirloin
3 tbsp. PB
1 cup broccoli

Meal 6: 512 calories, 12g carb, 36g fat, 36g protein.
4 tbsp. PB
1 scoop casein
4g fish oil

Training day totals: 3410 calories, 290g carb, 115g fat, 300g protein
Non-training days: 3025 calories, 240g carb, 115g fat, 255g protein

So, why would you recommend such changes such as lower carbs, etc?

Thanks for your help so far!

[TheStrand]

Any and all help will be appreciated!Z

By the way, my diet is currently giving me about a 500 calorie surplus on both training and non training days.

[Damienm05]

Thanks for the reply and I am currently 22 years old. I am indeed about 5% bodyfat as I just competed one week ago, and was one of the most shredded. I just need the mass now.

The cycle and PCT looks good all in all? Yeah, looks pretty standard. PCT is good.

And for the diet, I made the changes you suggested.

Meal 1: 790 calories, 70g carb, 30g fat, 60g protein
1 scoop whey isolate Ideally, this should be removed and your protein source for this meal should consist of only 2-3 whole eggs and 8-10 whites.
4 eggs See above.
100g oats
4g fish oil

Post workout: 400 calories, 50g carb, 0 fat, 50g protein
50g waxy maize Nice
50g whey isolate
10g bcaa


Meal 2: 390 calories, 45g carb, 5g fat, 40g protein.
6 oz. chicken/fish Nice
8 oz. Sweet potato

Meal 3: 415 calories, 50g carb, 5g fat, 40g protein.
6 oz. chicken/fish Nice
8 oz. sweet potato
1 cup broccoli


Meal 4: 350 calories, 45g carb, 1g fat, 35g protein.
6 egg whites Add 2 whole eggs.
1 cup spinach
8 oz. sweet potato

Meal 5: 615 calories, 15g carb, 42g fat, 50g protein.
6 oz. top sirloin I'd portion your fat differently. 9-g is too much for 2 meals, imo. Limit it to 30g in these last two meals (steak/2tbsp.PB). Add the other difference into your PPWO meal (#3) and consider more varied sources. I know peanut butter is delicious but as nuts go, it's probably the worst choice with walnuts, almonds, and cashews being the best.
3 tbsp. PB
1 cup broccoli

Meal 6: 512 calories, 12g carb, 36g fat, 36g protein.
4 tbsp. PB see above, do 2 tbsp.
1 scoop casein
4g fish oil

Training day totals: 3410 calories, 290g carb, 115g fat, 300g protein
Non-training days: 3025 calories, 240g carb, 115g fat, 255g protein

So, why would you recommend such changes such as lower carbs, etc?

Thanks for your help so far!

Figured I'd give my .02$ on the revised version. Much better but I'd follow the instructions I left in bold for a perfect diet.

Remember to up the cals as you gain LBM on cycle, ideally via complex carbs and protein. I hit a plateau at around week 8 on my 1st cycle when I'd already gained 20 lbs. because I was eating the same macros as week 1, give or take 100 cals or so.

[TheStrand]

Figured I'd give my .02$ on the revised version. Much better but I'd follow the instructions I left in bold for a perfect diet.

Remember to up the cals as you gain LBM on cycle, ideally via complex carbs and protein. I hit a plateau at around week 8 on my 1st cycle when I'd already gained 20 lbs. because I was eating the same macros as week 1, give or take 100 cals or so.

I appreciate the advice! I made the changes to the diet, and it makes sense. Actually, I usually have almond butter at least half the time and sometimes cashew butter, but basically getting almost all of my fat intake from those 3 nuts.

So how come a higher fat, lower carb diet would be better? I like bananas

[TheStrand]

Any more help regarding cycle and or diet critique is greatly appreciated !

[TheStrand]

Bump, don't be shy.. Give me your imput

[Damienm05]

So how come a higher fat, lower carb diet would be better? I like bananas

It's not about higher fat and lower carbs at all. It's about removing simple carbs minus the exception of PWO (and even then I don't see the point really). Bananas are a healthy, low calorie food but aren't good for growth and sustained energy as compared to good, clean complex carbs. Sufficient fat intake is important, especially later in the day when to limit body fat gain when trying to get bigger, fats are a safer option.
Some fruit every now and then is fine. Use it PWO ideally but as long as you're not cutting, can be eaten daily but not in favor of complex carbs when the goal is sustained energy.

[TheStrand]

It's not about higher fat and lower carbs at all. It's about removing simple carbs minus the exception of PWO (and even then I don't see the point really). Bananas are a healthy, low calorie food but aren't good for growth and sustained energy as compared to good, clean complex carbs. Sufficient fat intake is important, especially later in the day when to limit body fat gain when trying to get bigger, fats are a safer option.
Some fruit every now and then is fine. Use it PWO ideally but as long as you're not cutting, can be eaten daily but not in favor of complex carbs when the goal is sustained energy.

I was wondering more about 290g carbs and 115g fat VS. say 350-400 carbs and 80g fat (assuming same caloric intake)

[Damienm05]

I was wondering more about 290g carbs and 115g fat VS. say 350-400 carbs and 80g fat (assuming same caloric intake)

I think a high carb (350-400g), moderate fat (60-80g) diet would be better for your goals.