Diet Assistance needed please

Hi Gents

I would much appreaciate it if you could assist me.

Im currently trying to bulk

im 23years old 182 pounds 15% bodyfat

meal 1
six omega 3 eggs
100 grams of oat meal

meal 2
250g chicken breast with 250 grams rice

meal 3
250grams chicken breast with 7 Oat cakes

meal 4
250 grams chicken breast with 100grams oat meal

meal 5
post workout shake
60grams carbs, 40 grams protein


meal 6
same as meal 3 + weight gainer shake

meal 7
300grams cottage cheese with 2 tbspoons of natty pb

it breaks down to about

400grams protein 350 grams of carbs 100 grams of fat

4000 kcals per day. its getting to the point of when i cant down any extra food and need to add more shakes.

im using 500mg of test e per week its week 6 now. i have gained only 1kg so i know im not eating enough,

im not sure wheather to increase carbs or protein or fat.

I Have noticed :

-hair loss
-acne
-puffy nips
-increased waist size..

so i know the gear isnt bunk (could be underdosed?)

Any advice would be much appreaciated guys and girls :)

Many Thanks

Rump

You have no vegetables in your diet. I hope thats brown rice in meal 2. Baseline or GB could help you out more with this without macro's per meal i'm not even gonna try to do all the math

Quote:

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Originally Posted by rump

Hi Gents

I would much appreaciate it if you could assist me.

Im currently trying to bulk

I wouldn't try to bulk at 15% bodyfat. I did it at 15% and wasn't thrilled with the results. Next time I won't do it until i'm 10% or lower - but this is obviously your choice

im 23years old 182 pounds 15% bodyfat

meal 1
six omega 3 eggs
100 grams of oat meal

Add 4-6 whites

meal 2
250g chicken breast with 250 grams rice

What kind of rice?

meal 3
250grams chicken breast with 7 Oat cakes

Oat cakes aren't the greatest carb source. Try for something cleaner, like sweet potato, yam, quinoa, lentils, beans, etc. Add more veggies

meal 4
250 grams chicken breast with 100grams oat meal

Veggies

meal 5
post workout shake
60grams carbs, 40 grams protein

What kind of carbs? What kind of protein?

meal 6
same as meal 3 + weight gainer shake

Weight gainer shake isn't necessary. If you need more protein/carbs in this meal, just eat more of the food you're already eating

meal 7
300grams cottage cheese with 2 tbspoons of natty pb

it breaks down to about

400grams protein 350 grams of carbs 100 grams of fat

4000 kcals per day. its getting to the point of when i cant down any extra food and need to add more shakes.

im using 500mg of test e per week its week 6 now. i have gained only 1kg so i know im not eating enough,

im not sure wheather to increase carbs or protein or fat.

I Have noticed :

-hair loss
-acne
-puffy nips
-increased waist size..

so i know the gear isnt bunk (could be underdosed?)

IMO you're a tad young and BF is a bit on the high side to be using AAS, but I guess it's too late since you've already started. You're obviously suffering DHT and estro related sides. Are you running an AI along with your cycle? If not, do so immediately - and RESEARCH first or you could really screw yourself up

Any advice would be much appreaciated guys and girls :)

Many Thanks

Rump

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Comments in bold

I cant see why ur not gaining weight on that diet!

It is pretty good as it is

I would like to see more red meat tho

Looks clean and full of what u need

However if ur not gaining, u need to add more calories

Are you consistently eating this day in day out?

I can have a closer look laiter

Thanks everyone for giving feedback. I really appreaciate it.

Gbrice-
1. i couldnt get my hands on an Ai at the start but i have now. Im going to be running Armidex at 0.25 every other day. I have been taking Nolva 20mg per day when i got the puffy nipples and now ive tapered it down to 10mg per day.

2.my post workout shake is 60 grams dextrose, 40 grams whey hydrosolate.

3. i will add the vedgetables, add the extra whites change the oatcakes to sweet potatoes and the rice is brown :)

4. Is my protein intake too high?

Many Thanks

Rump

Baseline

1. I will try to add some beef into the diet.

2. Yes i have been eating this for the past 2 weeks (before that i was eating lower cals but tapering it up slowly)

3. I will add more kcals, would you suggest just adding more carbs or fats? my protein intake is quite high as it is i think

Many Thanks

Rump

Quote:

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Originally Posted by rump

Baseline

1. I will try to add some beef into the diet.

2. Yes i have been eating this for the past 2 weeks (before that i was eating lower cals but tapering it up slowly)

3. I will add more kcals, would you suggest just adding more carbs or fats? my protein intake is quite high as it is i think

Many Thanks

Rump

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You should always add calories over all macros in the ratio that you using (40 40 20 for example)

Quote:

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Originally Posted by rump

Thanks everyone for giving feedback. I really appreaciate it.

Gbrice-
1. i couldnt get my hands on an Ai at the start but i have now. Im going to be running Armidex at 0.25 every other day. I have been taking Nolva 20mg per day when i got the puffy nipples and now ive tapered it down to 10mg per day.

2.my post workout shake is 60 grams dextrose, 40 grams whey hydrosolate.

3. i will add the vedgetables, add the extra whites change the oatcakes to sweet potatoes and the rice is brown :)

4. Is my protein intake too high?

Many Thanks

Rump

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So the Nolva isn't doing anything for your problem? If it gets really bad, consider Letro but I would use that as a last resort, pretty volatile sh!t.

Ok about the PWO shake. I'm not a fan of the dextrose thing, but you're bulking so I guess it's not a huge deal

Protein intake - it's high IMO, especially given your stats. I'd say at the very least consider dropping protein to 350g and upping carbs to 400g.

Gbrice-

The nolva is keeping the problem down so i will get my hands on letro incase it really F*cks up.

Regarding my protein intake i will switch over the macros.

I have yet to feel the strength gains of Test E, is that mostly because of my diet?

Also when i Jab, i use a 1 inch 23gram on my Glutes and rotate. Could it be that im not getting deep enough in the muscle?

Many Thanks

Rump

Baseline -

Yes im aware i should increase the kcals over all however there is only so much protein i can utilise due to my puny stats lol. So it woudlnt make sense to say to go on 5000kcals and have 500grams protein, 500grams carbs and 111 grams fat. Or would it? I thought i should just incrase the carbs slowly although that will change the macro nutrient ratios..

Many thanks

Rump

Quote:

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Originally Posted by rump

Gbrice-

The nolva is keeping the problem down so i will get my hands on letro incase it really F*cks up.

Regarding my protein intake i will switch over the macros.

I have yet to feel the strength gains of Test E, is that mostly because of my diet?

Also when i Jab, i use a 1 inch 23gram on my Glutes and rotate. Could it be that im not getting deep enough in the muscle?

Many Thanks

Rump

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For the glutes, you should be using a 1.5 inch - that's typically a very 'meaty' area to get through. I used a 1 inch but pinned the quads.

By week 6 you should definitely have some more strength... it could be a combination of your diet being off (although at 4000 kcal it's probably not the issue), you're not pinning deep enough, OR simply the gear is bunk.

You should post in the AAS section for more help with this, and let those guys square you away over there.

6 whole eggs is a lot, I'd eat less wholes and have 8-10 egg whites

Quote:

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Originally Posted by rump

Baseline -

Yes im aware i should increase the kcals over all however there is only so much protein i can utilise due to my puny stats lol. So it woudlnt make sense to say to go on 5000kcals and have 500grams protein, 500grams carbs and 111 grams fat. Or would it? I thought i should just incrase the carbs slowly although that will change the macro nutrient ratios..

Many thanks

Rump

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Im just amazed that ur not gaining on this diet, how much cardio are you doing?

Quote:

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Originally Posted by GoNoles99

6 whole eggs is a lot, I'd eat less wholes and have 8-10 egg whites

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Why is 6 eggs a lot? I eat 6 a day every day, when im bulking that can go up to 10 easily

And before anyone says "but all the cholesterol is bad for u" i was eating 10 eggs a day for over 12 weeks, i then got bloodwork done and my cholesterol was fine

Baseline- I agree, im eating more then ive ever done in my life and im sure i have enough protein and carbs to synthesize muscle.

With the eggs, i love them too much to cut them out lol

I am not doing any cardio really, besides a 5 min bike before my workouts.

do you think i should add more test? or add another compound?

Many thanks

Rump

Quote:

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Originally Posted by rump

Baseline- I agree, im eating more then ive ever done in my life and im sure i have enough protein and carbs to synthesize muscle.

With the eggs, i love them too much to cut them out lol

I am not doing any cardio really, besides a 5 min bike before my workouts.

do you think i should add more test? or add another compound?

Many thanks

Rump

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Do not add any more gear

That is not the issue here, you must have a jacked metabolic rate if ur not gaining on 4000cal

I get ur mtnce around 2320 (not taking into account activity levels) so would expect to see gains from 4k

So it comes down to adding cals

Drop protein to 350g


Add 700cals in carbs (175g) and see how u respond

That puts you at 4.5K which is just crazey but it seems like u may need it

I will come back tommorow and take a better look, dont have time now m8

Quote:

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Originally Posted by baseline_9

Do not add any more gear

That is not the issue here, you must have a jacked metabolic rate if ur not gaining on 4000cal

I get ur mtnce around 2320 (not taking into account activity levels) so would expect to see gains from 4k

So it comes down to adding cals

Drop protein to 350g


Add 700cals in carbs (175g) and see how u respond

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^^^ x2

Hi gents

Thanks for all your help i really appreciate it. I will let you know how i get on.

Many Thanks

Rump