food layout for 4 weeks.

[HighRoller101]

Morning- workouts/cardio/abs.

Preworkout- whey protein 25g
post workout- whey protein 50g

Meal 1- 6 eggs- 42g protein, 30g Fat
2 packets Oatmeal- 8g protein, 64g Carbs, 4g Fat

meal 2- rice 3 cups- 120g carbs
8 oz chicken- 50g protein, 3g Fat

Meal 3- 8 oz chicken- 50g protein, 3g fat
3 cups rice- 120g Carbs

Meal 4- ground beef 12-16 oz- 100+ grams protein, 36g Fat
1 cup rice or pasta- 43g Carbs

Meal 5- ?????????

Before bed- casein, cottage cheese. also throwing in a weight gainer shake 900 cals. not included in totals.

Protein- 325 grams
Carbs- 302
Fat- 76

[Twist]

what are your stats and why is the count so high and also glad to see you left out the pbj.

[HighRoller101]

hahaha the other post was my friends diet who weighs 220 lbs and wants to get to 240 so hes throwin in alot of fatty stuff.
weight- 173
height- 5'7
body fat- 12%

tryin to get a good diet down and follow it for awhile till i think about cycling again i wanna run a high calorie diet so i can gain some natty weight

[HighRoller101]

also gotta throw in the factor im still in school so i have to work eating around that a little also

[Twist]

Ok but you don't need 3k calories. Your food choices aren't bad but drop the weight gainer for sure unless it is PWO, and drop the cottage cheese before bed and make meal 5 your last meal. Make meal 3 meal 5 and make meal 3 a fish meal. Post a pic of yourself. If you don't look lean as **** and pretty big then you should drop your cals. Are you a really hard gainer? Add some sweet potato as carbs as that is a great carb source for hard gainers. Also Add peas for veggies, they can just be dumped in the rice.

[HighRoller101]

theres some pictures in my profile in my albums i started doin abs couple weeks ago so im a little toner. and i will add in some tilopia and peas and throw in some sweet potatoes instead of some rice every once while.

[HighRoller101]

im also buying a 25 lb bag of carbs. i just wanna get a good diet down and gain some natural weight before i think about cycling again. cuz my diet has been crap to be honest

[Twist]

well if you want to have a diet that high in calories, then it looks ok to me.

[HighRoller101]

ya i mean some days i might zig zag it due to class schedule on a couple days but i guess ill follow this my goal is to gain couple natty lbs. i just wanted to get a good diet down and follow it and continue it into my cycle because i know diet is like 85 % of it. so i wanna get that right first. TWIST thanks for your help bro, let you kno how it goes

[HighRoller101]

and what do you think for meal 5 ???

[Twist]

Make meal 3 meal 5 and make meal 3 a fish meal.

[HighRoller101]

sounds good bro thanks let you know how it goes, should i do my HIIT cardio in the morning before i eat anything then workout later?? cuz if i did it in the morning wouldnt it burn the most fat?

[Twist]

Why are you on a 3kcal diet trying to lose weight?

[HighRoller101]

im not trying to lose weight i didnt mean HIIT sorry my bad was caught up, i wanna gain much weight as possible while maintaining fat i feel like i should throw in some cardio.

[Twist]

cardio is always a good idea imo... that being said I can't wait to see your results from the diet. Now thinking about it a pbj sandwich sounds bomb. I think I am gonna incorporate those into my diet soon lol

[HighRoller101]

lol and everyone was baggin on my friend, i talked to him today and he said hes completely stuffed all day, gonna be a monster, i might have to throw in ppbj sandwhich here there for in between classes quick but well see how this all goes.

[Twist]

Dude I was kinda just kidding... I like the sound of pbj, but I am not actually gonna do it. And even if I did I can eat 3500 cals and not gain a pound. Unless you can't gain fat either, I don't recommend it or else you will be big, but fat. It's not like if you eat 2kcals you are gonna be big, but if you eat 6kcals you are gonna be 3x as big. You can only expect to gain so much muscle, and after you gain that amount, everything else will go to fat. I am saying this because idk your body type but very few can eat like this and not get fat.

[HighRoller101]

yeah i know what your saying but im literally sitting at 173 and havent moved my scale weight it just bounces between 170 so i figure need to write a diet with more calories and try it out.....

[Twist]

ok keep us updated

[HighRoller101]

yo twist watsup i havent been on here in bout a month have been sticking to my diet for about 3 weeks now and went from 168- 175 all natty so i appreciate you helpin me out i look really good right now the 90 grams of fat has shred alot of fat in my stomach and finally startin to look pretty defined so i appreciate everything just starting my gear at 176.5 lbs this week so thanks man with the diet stuff helped a lot