The Starbucks Diet of Champions!!!

[Bertuzzi]

For all of you who commented on my last diet post regarding cutting, I thank you for all the input.... although I regret to inform you that I stopped my cutting diet only 1 week in. The reason for this is, I just came off of a 5 month cutting diet, then went into an 8 week cycle, PCT then back to cutting almost immediately.... I just couldn't handle running a cutting diet for another 8 to 10 weeks. So.... I killed the diet and have kinda eating what I want. Still fairly well balanced basically 40/40/20 pro/carb/fat. Tonight I decided I better formulate a a proper diet if I still plan on cycling at the beginning of January. The cycle will be Test Prop 100mg/ed and NPP 50mg/ed I will run the cycle for 8 weeks.

I know I am gonna catch some shit for at least 2 things in this diet (Rice and Milk) but I welcome all criticism as long as you give me an alternative or solution.

I am currently 27 years old, 6'1, 203lbs, 15%BF, BMR is 1755 and TDEE is 3214. My goal is to simply put on as much muscle and gain as much strength while not gaining any fat and hopefully even cutting 1 or 2 percent. I am also running clen at 200mcg/ed. I have been for 3 weeks and will continue till January. I am taking Ketotifen at 1mg/ed so I can continue running the clen straight.

I will try my best to do cardio a min of 30 minutes a day 3 to 4 times a week.... all low intensity.

My workout split looks like this:
Monday - Back
Tuesday - Off
Wednesday - Chest and Biceps
Thursday - Off
Friday - Shoulders and Triceps
Saturday - Legs
Sunday - Off


---------Training Days----------

Meal 1
------------------------------------------- CAL / F / C / PRO

1 Cup of Egg Whites (Raw) 120 / 0 / 0 / 28
1 Scoop Whey Isolate 150 / 0.5 / 1 / 35
1 Cup of Oats 300 / 6 / 54 / 10

Meal Total ----------------------- 570 / 6.5 / 54 / 10

Meal 2

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 3

1 Cup of Cottage Cheese 210 / 3 / 12 / 32
2 Pieces of Whole Wheat Bread 170 / 2 / 32 / 7
2.5 TBSP of Peanut Butter 225 / 17.5 / 7.5 / 10

Meal Total ------------------------- 605 / 22.5 / 51.5 / 49

Meal 4

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 5 - Pre Workout!

125g of Whole Wheat Pasta 465 / 2.5 / 93 / 18
125g of Ground Turkey Breast 140 / 1 / 2 / 30
1 Cup of Tomato Sauce 100 / 0 / 22 / 4
1/3 Cup of Low Fat Cheese 80 / 6 / 1 / 8
2 Cups of 1% Milk 220 / 5 / 24 / 18

Meal Total ------------------------ 1005 / 14.5 / 142 / 78

Meal 6 - Immediately Post Workout!

1 Scoop Waxy Waze (with BCAA) 144 / 0 / 36 / 0
1.5 Scoop Whey Isolate 225 / 1 / 1 / 52

Meal Total -------------------------- 369 / 1 / 37 / 52

Meal 7 - 45 min to 1 hour after PWO Meal

6oz of Filet Mignon 370 / 18 / 0 / 46

Meal Total -------------------------- 370 / 18 / 0 / 46


Total Intake for the day ------------- 3619 / 73.5 / 341.5 / 398



--------Non Training Days---------



Meal 1
----------------------------------------- CAL / F / C / PRO

1 Cup of Egg Whites (Raw) 120 / 0 / 0 / 28
1 Scoop Whey Isolate 150 / 0.5 / 1 / 35
1 Cup of Oats 300 / 6 / 54 / 10

Meal Total ----------------------- 570 / 6.5 / 54 / 10

Meal 2

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 3

1 Cup of Cottage Cheese 210 / 3 / 12 / 32
2 Pieces of Whole Wheat Bread 170 / 2 / 32 / 7
2.5 TBSP of Peanut Butter 225 / 17.5 / 7.5 / 10

Meal Total ------------------------- 605 / 22.5 / 51.5 / 49

Meal 4

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 5

2 Whole Wheat Tortillas 300 / 9 / 54 / 10
200g of Ground Turkey Breast 220 / 1 / 0 / 48
40g of low fat cheese 105 / 8 / 1 / 10
2 TBSP of Low Fat Sour Cream 50 / 1 / 6 / 4
2 Cups of 1% Milk 220 / 5 / 24 / 18

Meal Total ------------------------- 895 / 24 / 85 / 90

Meal 6

200g of Ground Turkey Breast 220 / 1 / 0 / 48
1/2 Cup of Rice (white) 300 / 0 / 70 / 0

Meal Total -------------------------- 520 / 1 / 70 / 48

Meal 7

1.5 Scoops of Casein Protein 180 / 1.5 / 4.5 / 36

Meal Total -------------------------- 180 / 1.5 / 4.5 / 36


Total Intake for the Day ------------- 3470 / 66.5 / 322 / 396

Ok, now I am not very good when it comes to bulking as I have never really done it before.... I use to be a fatty and cut way down, so please tell me if I am doing this right. I am a strong believer in the fact that a lot of guys over eat and shoot for the moon at 5000 cal a day. I think I would pack on the fat if I took in anymore than this.

Does this sound like a good diet to get some good gains on, pre cycle, during cycle and in PCT?

Thank in advance,

Bert

[scotty51312]

I'm not gonna go into a lot of detail with this one as my past bulking cycle was pretty dirty and i packed on some fat. But i'll make a few suggestions.
-Look into ezekiel bread instead of whole wheat or hemp bread if you can stand the taste
-Brown rice would be better over white rice and if you're mixing the turkey in it i can't see it being that bad
-meal 5 on training days is over 1000 calories big meals can cause more fat storage and i'd try to spread those calories out more plus its a pretty big meal to go work out on.
-I love filet mingon as much as the next guy but i'd go for a leaner cut of beef before bed. flank steak is great and really tender if you but it on a bias angle agains the grain of the beef.

GB or twist or LB will probably be on soon enough to give you a full diet critique, Keep us updated I'd like to hear your results and if you have success with it then maybe i'll also be better prepared next time. A leaner bulk would have saved me many hours of recent cardio. Good luck Bert

[Damienm05]

For all of you who commented on my last diet post regarding cutting, I thank you for all the input.... although I regret to inform you that I stopped my cutting diet only 1 week in. The reason for this is, I just came off of a 5 month cutting diet, then went into an 8 week cycle, PCT then back to cutting almost immediately.... I just couldn't handle running a cutting diet for another 8 to 10 weeks. So.... I killed the diet and have kinda eating what I want. Still fairly well balanced basically 40/40/20 pro/carb/fat. Tonight I decided I better formulate a a proper diet if I still plan on cycling at the beginning of January. The cycle will be Test Prop 100mg/ed and NPP 50mg/ed I will run the cycle for 8 weeks. Whatever the reason, not cutting then was probably for the best.

I know I am gonna catch some shit for at least 2 things in this diet (Rice and Milk) but I welcome all criticism as long as you give me an alternative or solution. You probably will. Let's read on, shall we!?

I am currently 27 years old, 6'1, 203lbs, 15%BF, BMR is 1755 and TDEE is 3214. My goal is to simply put on as much muscle and gain as much strength while not gaining any fat and hopefully even cutting 1 or 2 percent. I am also running clen at 200mcg/ed. I have been for 3 weeks and will continue till January. I am taking Ketotifen at 1mg/ed so I can continue running the clen straight. OK, 3 weeks on clen at once is too hard on your CNS, ketofin aside - not to mention 200 mcg? It sounds like you're relying too much on it. I worked my way up that high once and it was overkill. Truth be told, if it works for you that dose isn't necessarily too high but taking it every day is. Back off the clen for a while and come back to it 2 weeks into your diet if you must but being honest man, the changes I'm going to make below will go a lot further than clen.

I will try my best to do cardio a min of 30 minutes a day 3 to 4 times a week.... all low intensity. Not good enough really. The difference between this and 60 minutes 5 times per week is getting to your goal twice as fast when cutting or keeping all the fat and bloat off when bulking. Even if 3 to 4 times per week is all you can pull - 30 minutes is not long enough at a low intensity.

My workout split looks like this:
Monday - Back
Tuesday - Off
Wednesday - Chest and Biceps
Thursday - Off
Friday - Shoulders and Triceps
Saturday - Legs
Sunday - Off


---------Training Days----------

Meal 1
------------------------------------------- CAL / F / C / PRO

1 Cup of Egg Whites (Raw) 120 / 0 / 0 / 28
1 Scoop Whey Isolate 150 / 0.5 / 1 / 35
1 Cup of Oats 300 / 6 / 54 / 10 Looks fine to me.

Meal Total ----------------------- 570 / 6.5 / 54 / 10

Meal 2

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2 Not sure what you're schedule is like but I'm wondering why you have half as many carbs in this meal. If you have a desk job or something, that's perfectly fine.

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 3

1 Cup of Cottage Cheese 210 / 3 / 12 / 32
2 Pieces of Whole Wheat Bread 170 / 2 / 32 / 7
2.5 TBSP of Peanut Butter 225 / 17.5 / 7.5 / 10 This is a really low protein, high fat meal with a processed card source. It has to go. Also, cottage cheese is notoriously high in sodium which can negate the aesthetic appeal of a cut. Let's start from scratch. 40g lean protein, 40g natural complex carbs. Say, 3/4 cup cooked brown rice with another chicken breast serving, tilapia, tuna, lean ground, whatever.

Meal Total ------------------------- 605 / 22.5 / 51.5 / 49

Meal 4

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2 Good meal. Now that I step back and see your workout time, I understand why you've portioned your carbs this way.

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 5 - Pre Workout!

125g of Whole Wheat Pasta 465 / 2.5 / 93 / 18
125g of Ground Turkey Breast 140 / 1 / 2 / 30
1 Cup of Tomato Sauce 100 / 0 / 22 / 4
1/3 Cup of Low Fat Cheese 80 / 6 / 1 / 8
2 Cups of 1% Milk 220 / 5 / 24 / 18 If you remove the milk, sauce, and cheese this meal is fine but still not ideal. Try making a sauce from celery, onions, garlic, tomato paste, a splash of wine/broth. I think 100 calories coming from a sauce is absurd. As for the cheese, it is low fat but it's still a fairly "empty" cal. If you want to eat for taste this one meal, that's fine. Use fresh shaved parmesan cheese. It may seem like a worse alternative but it's very sharp and goes a long way - a serving grated over your pasta will yield a third the calories. As for the milk, it's a matter of personal preference beyond anything else when bulking based on how your body tolerates it, however, it's sugar - plain and simple. Any sugar in your diet will hinder your ability to burn fat. Simple as that. It won't kill you to drink milk - it's a healthy food but like most fruit, it's not a correct choice for you. Maybe add some veggies. I love zuchinni and squash with whole wheat pasta.

Meal Total ------------------------ 1005 / 14.5 / 142 / 78

Meal 6 - Immediately Post Workout!

1 Scoop Waxy Waze (with BCAA) 144 / 0 / 36 / 0 WM starch is a good PWO carb but really offers nothing to your cutting goals. Let's keep insulin under control and really burn that fat, especially optimized PWO. 1/2 cup of oats is perfect.
1.5 Scoop Whey Isolate 225 / 1 / 1 / 52

Meal Total -------------------------- 369 / 1 / 37 / 52

Meal 7 - 45 min to 1 hour after PWO Meal

6oz of Filet Mignon 370 / 18 / 0 / 46 Good implementation of an otherwise "cheat food" - it works here. Add 1 teaspoon of extra virgin olive oil with 1-2 cups of green veggies. You could also do 10 almonds or something.

Meal Total -------------------------- 370 / 18 / 0 / 46


Total Intake for the day ------------- 3619 / 73.5 / 341.5 / 398



--------Non Training Days---------



Meal 1
----------------------------------------- CAL / F / C / PRO

1 Cup of Egg Whites (Raw) 120 / 0 / 0 / 28
1 Scoop Whey Isolate 150 / 0.5 / 1 / 35
1 Cup of Oats 300 / 6 / 54 / 10

Meal Total ----------------------- 570 / 6.5 / 54 / 10

Meal 2

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 3

1 Cup of Cottage Cheese 210 / 3 / 12 / 32
2 Pieces of Whole Wheat Bread 170 / 2 / 32 / 7
2.5 TBSP of Peanut Butter 225 / 17.5 / 7.5 / 10 Same changes as before - scrap it

Meal Total ------------------------- 605 / 22.5 / 51.5 / 49

Meal 4

7 oz of Chicken Breast 240 / 5 / 2 / 48
4oz of Sweet Potato (raw) 110 / 0.5 / 26 / 2

Meal Total ------------------------- 350 / 5.5 / 28 / 50

Meal 5

2 Whole Wheat Tortillas 300 / 9 / 54 / 10
200g of Ground Turkey Breast 220 / 1 / 0 / 48
40g of low fat cheese 105 / 8 / 1 / 10
2 TBSP of Low Fat Sour Cream 50 / 1 / 6 / 4
2 Cups of 1% Milk 220 / 5 / 24 / 18 Do you have family dinner? I am seeing a trend of "normal" meals right around dinner time. If so, I'll be leniant. Just replace the cheese, milk, and sour cream with salsa and guacamole. I know guac is high in fat but it's a great food choice and a little goes a long way.

Meal Total ------------------------- 895 / 24 / 85 / 90

Meal 6

200g of Ground Turkey Breast 220 / 1 / 0 / 48
1/2 Cup of Rice (white) 300 / 0 / 70 / 0 I'm not going to give you an alternative carb here - I'm telling you to remove them completely. I don't think your energy expenditure justifies carbs here on off-days, let alone simple. Replace with veggies and 15g healthy fat.

Meal Total -------------------------- 520 / 1 / 70 / 48

Meal 7

1.5 Scoops of Casein Protein 180 / 1.5 / 4.5 / 36 add 20g fat via nuts or oil.

Meal Total -------------------------- 180 / 1.5 / 4.5 / 36


Total Intake for the Day ------------- 3470 / 66.5 / 322 / 396 based on my changes, your cals are going to be lower now. Use the leeway to get in 12g of omega 3 fats.

Ok, now I am not very good when it comes to bulking as I have never really done it before.... I use to be a fatty and cut way down, so please tell me if I am doing this right. I am a strong believer in the fact that a lot of guys over eat and shoot for the moon at 5000 cal a day. I think I would pack on the fat if I took in anymore than this. Yes, most guys get fat when they bulk. They could have just eaten around maintenance and made the same gains with better food choices, while staying 100% lean. Until i read this I didn't realize you were trying to bulk. I actually thought you were looking to add some strength and maybe a little mass while slowly cutting bodyfat down before the cycle. In fact, that's what you should do!

Does this sound like a good diet to get some good gains on, pre cycle, during cycle and in PCT? With the changes it's a good diet. I'd run it as is until the cycle and then up the calories. Eating 400-500 over TDEE with regular cardio shouldn't yield body fat gains. And of course, as the cycle progresses, increase caloric intake as you get bigger.

Thank in advance,

Bert

Bold

[Bertuzzi]

Thanks for the input, I am going to make a few changes based on your suggestions... I will post a revised diet after a few more suggestions.

The reason I dose clen at 200mcg is because the sides for me do not change, whether I am running it at 50mcg or 200mcg. Some people can't tolerate 200mcg but I have no problems.

As for the calories coming from the tomato sauce.... its purely carbs from vegetables.... The sauce I make is home made from straight tomatoes and some spices. Ultimately we can pretend its not even there.

Thanks again.

[Damienm05]

Thanks for the input, I am going to make a few changes based on your suggestions... I will post a revised diet after a few more suggestions.

The reason I dose clen at 200mcg is because the sides for me do not change, whether I am running it at 50mcg or 200mcg. Some people can't tolerate 200mcg but I have no problems.

As for the calories coming from the tomato sauce.... its purely carbs from vegetables.... The sauce I make is home made from straight tomatoes and some spices. Ultimately we can pretend its not even there.

Thanks again.

No problem man.

I was really just nitpicking with regard to the sauce as I didn't read your entire post - I thought your goal was a gradual cut with the deficit via cardio until I got to the end. As long as there's no added table sugar, it's fine.

As for the clen, I can understand amping up to that dose but running a high dose consistently will negate it's effectiveness, regardless of sides.

[LBSOMEIRON]

Man - I thought this thread was going to be about Mocha Lattes

[gbrice75]

Damien has you sorted Bert, ON POINT!!!