New diet for 2nd cycle, plz critque!

[Sfla80]

Age 30 yo
Height 5'-9"
Weight 183
Bf % guessing 13-14%
Cycle Expereicne: First cycle was 500 test E/per week and 300 deca per week. Also have down two PH cycles. One was spawn clone and the other was master vol.
Training Started 145# no muscle. Would say going on 4 years now. First one was very enexperience and diet was shit. Second year started studying different movements gained maybe 10# up to about 160. 3rd year to current really taking serious, gained 20# good lean muscle with a descent diet and good training.
Goal:Baiscally the normal for most.... Gain a soild 15-20# of LEAN mass. I know water weight and bloating with come, try to keep minimal.

Proteins: Eggs, Chicken breats,canned tuna, Salmon, Shakes, Lean ground beef 95-5, London broil or flank.
Carbs : Sweet pot, brown rice, oatmeal, whole wheat pasta.
Fats: Beef, Avocado, udo's, salmon, natural PB.
Veggies: Brocc, spinach, califlower, brussle sprouts

Reason i listed these is because, i precook 3-4 days worth, then the next time i cook i will switch the carbs up, proteins ill do through in a change for 2-3 meals.

Upcoming cycle:
WK 1-4 Dbol 20-30mg/day
Wk 1-14 Test E 400mg/wk
Debating throwing Winny in from 8-14...but not sure yet.

Trainging: Throw in abs 2 times a week, but days vary with abs.
Mon: legs
tues: chest
Wed: back
Thur: off
Friday: Shoulder
Saturday: Arms

Times vary for workouts and meals. Depends if i work morning or night. I am giving a diet for a night shift for work.

My maintaince cal's should be at 2700

CALories/Carbs/Fat/Protein

830am
1 cup oatmeal, 3 whole extra large eggs, 3 whites extr large
654/59/21/52

10am
Workout 45mins

11am
2scoops iso, 2tbsp Natty pb, 1/2 c oatmeal
584/13/21/57

1pm
8oz tuna 1 cup Brown rice
416/45/6/45

3pm
4oz chicken 4oz Wheat pasta
524/82/7/44 (carbs seem high, but thats what the site says)

5pm
4oz Salmon, sm sweet pot, 1/2cup Brocc
297/29/9/25

7pm
Another shake because i am working on dinner service in a resturant.
584/13/21/57

9pm-10pm depending the night
4oz filet migon 1/2c brocc
295/3/21/25

11-12pm
3oz Lean ground 1/2c brocc
166/3/6/24

Middle night snack...usually 3-4am
1cup cottage cheese 2%
203/8/4/31

Totals: 3874/341/123/371

Carbs too low and pro too high? I think im right now though.

Sorry for the huge post, just hoping i got everything in there so i can get the best advice from u guys. I am open to any advice or critism u have, so please let me know. I wanna do this right, and very dedicated to this.

Thanks for the help!

[gbrice75]

Age 30 yo
Height 5'-9"
Weight 183
Bf % guessing 13-14%
Cycle Expereicne: First cycle was 500 test E/per week and 300 deca per week. Also have down two PH cycles. One was spawn clone and the other was master vol.
Training Started 145# no muscle. Would say going on 4 years now. First one was very enexperience and diet was shit. Second year started studying different movements gained maybe 10# up to about 160. 3rd year to current really taking serious, gained 20# good lean muscle with a descent diet and good training.
Goal:Baiscally the normal for most.... Gain a soild 15-20# of LEAN mass. I know water weight and bloating with come, try to keep minimal.

Aren't we all! =)

Proteins: Eggs, Chicken breats,canned tuna, Salmon, Shakes, Lean ground beef 95-5, London broil or flank.
Carbs : Sweet pot, brown rice, oatmeal, whole wheat pasta.
Fats: Beef, Avocado, udo's, salmon, natural PB.
Veggies: Brocc, spinach, califlower, brussle sprouts

Excellent choices bro, I can already tell this is going to be good

Reason i listed these is because, i precook 3-4 days worth, then the next time i cook i will switch the carbs up, proteins ill do through in a change for 2-3 meals.

Upcoming cycle:
WK 1-4 Dbol 20-30mg/day
Wk 1-14 Test E 400mg/wk
Debating throwing Winny in from 8-14...but not sure yet.

I know you're not here for cycle advice, but i'd bump test to 500mg, definitely do 30mg dbol. Screw the winny, this is a bulking cycle.

Trainging: Throw in abs 2 times a week, but days vary with abs.
Mon: legs
tues: chest
Wed: back
Thur: off
Friday: Shoulder
Saturday: Arms

Times vary for workouts and meals. Depends if i work morning or night. I am giving a diet for a night shift for work.

My maintaince cal's should be at 2700

CALories/Carbs/Fat/Protein

830am
1 cup oatmeal, 3 whole extra large eggs, 3 whites extr large
654/59/21/52

Check your macros here - where are you getting 52g protein from? I see about 35g. I'd make this 2 whole eggs, 6 whites. Or even fewer whites and add a quick whey shake for some fast am protein. Maybe add 1/2 cup berries in the oats

10am
Workout 45mins

11am
2scoops iso, 2tbsp Natty pb, 1/2 c oatmeal
584/13/21/57

Drop the PB here. We don't want to slow protein absorption PWO, and the added fats will do just that. Make it 1 cup oats

1pm
8oz tuna 1 cup Brown rice
416/45/6/45

Good - how about some green veggies?

3pm
4oz chicken 4oz Wheat pasta
524/82/7/44 (carbs seem high, but thats what the site says)

Check the box - always go by that before any website. Veggies here too bro

5pm
4oz Salmon, sm sweet pot, 1/2cup Brocc
297/29/9/25

you MIGHT drop the potato here to avoid too much fat and carbs in the same meal, but probably not a biggie, plus you're looking to add mass, not cut. Gladd to see the broccoli here.

7pm
Another shake because i am working on dinner service in a resturant.
584/13/21/57

Fair enough, do what you can here. 21g fat in your shake? wtf kind of shake is this?

9pm-10pm depending the night
4oz filet migon 1/2c brocc
295/3/21/25

Nice!

11-12pm
3oz Lean ground 1/2c brocc
166/3/6/24

Do you ever sleep? lol. Another great meal here

Middle night snack...usually 3-4am
1cup cottage cheese 2%
203/8/4/31

Nice again

Totals: 3874/341/123/371

Carbs too low and pro too high? I think im right now though.

Fats are too high, that's the first problem. Get fat under 100g. Carbs and protein are ok, not much of a big deal either way - we'd be talking 50g or so, nothing that'll make or break the diet.

Sorry for the huge post, just hoping i got everything in there so i can get the best advice from u guys. I am open to any advice or critism u have, so please let me know. I wanna do this right, and very dedicated to this.

Not at all, THANK YOU for posting in the format we like (well, other then the p/c/f/total calories thing lol)

Thanks for the help!

Comments in bold.

[Sfla80]

Gbrice always on the ball....first off thankyou!!

Ok so to lower the fats, i will remove the Natty PB from the two shkes. The eggs are Extra large and just getting all these macros from the website. Ill check my egg cartoon soon and double check this. Ill do the same with pasta. And ill add veggies to the earlier meals. For some reason i jsut always add them in the later meals since i remove the carbs.

For the eggs you said add a quick shake...so maybe one scoop 24g with water nd drink as i am eating my eggs?

Lol and yes i do get some sleep...about 7hrs a night. all depends on work schedule. I cant sleep past 7am for some reason, even if i passed out t 3am lol.

Ok, with all these changes, i know it is a bulking cycle...but think its clean enough to stay somewhat lean. I know it is impossible to do both at the same time, plus i would love to hit 205 when this is done.

Btw, the website i use is " Myfitnesspal.com" I use this for two reason, it has a app for the iphone, and the other one everyone uses here, i have trouble finding certain foods on....im stumped on the name though....been awhile since i used that one.

[Sfla80]

Fitday.com is the one.....but i cant find a freaking sweet potatoe on that one!

[gbrice75]

Gbrice always on the ball....first off thankyou!!

Welcome bro! =)

Ok so to lower the fats, i will remove the Natty PB from the two shkes. The eggs are Extra large and just getting all these macros from the website. Ill check my egg cartoon soon and double check this. Ill do the same with pasta. And ill add veggies to the earlier meals. For some reason i jsut always add them in the later meals since i remove the carbs.

Ok, that explains the fat in the 2nd shake - and yes, i'd remove the fat from at least the 1st one. The second one can use some fat because there are no carbs in this meal - make it 1tbsp of PB, or better would be a tbsp of olive oil or udo's.

For the eggs you said add a quick shake...so maybe one scoop 24g with water nd drink as i am eating my eggs?

Yep, exactly what I was talking about - and make sure it's whey, or at least a whey blend

Lol and yes i do get some sleep...about 7hrs a night. all depends on work schedule. I cant sleep past 7am for some reason, even if i passed out t 3am lol.

Me neither!

Ok, with all these changes, i know it is a bulking cycle...but think its clean enough to stay somewhat lean. I know it is impossible to do both at the same time, plus i would love to hit 205 when this is done.

Definitely a solid diet, you should be able to stay pretty lean - just get those fats down and try to keep those fat/carb meals separate within reason

Btw, the website i use is " Myfitnesspal.com" I use this for two reason, it has a app for the iphone, and the other one everyone uses here, i have trouble finding certain foods on....im stumped on the name though....been awhile since i used that one.

Fitday.com is the one.....but i cant find a freaking sweet potatoe on that one!

Try calorieking.com or livestrong.com

[tbody66]

I used livestrong and liked it.

Post some pics and the specifics of your workout program, sets/reps/poundages.

[Sfla80]

Tbody66: Heres my workout routine, mind you i have no spot. And very hard to ask some people in my gym, bunch of cocky guys there. Feel like i would get into a fight. Pics i need to take rescent ones (vatar is from april this year), and ill do that asap, was going to wait until a week before cycle but ill do it now.

Legs:
Squats : warm up 135 x 10 x 2, 185x12, 225x10, 265x8
Leg Press: 630x10 720x8 770x6
Straight leg deads: 135x12 185x10 185x10
Lying curls: 90x12 110x10 120x8
Calves: i have one machine, sit down with pads on knees. I start with 2 45's to failure, then 3, then 4...and dropset the 4.

Chest: One week is BB work, next week is DB.
Flat: 135x12x2 for warm up 185x12 225x8 240x6 (DB i am using 95's for my 6 rep max)
Incline 185x10 205x8 215x6 (Db 85 for 6 rep max)
Decline: 225x8 225x8 (or ill do hammerstregth with 3 45's on each side)
Fly's: Caable or Db....ill do two sets each of flat movement and incline

Back:
Wide grip Pull upS: 12, 10, 8
Dead lifts: 135 warm ups, 185x12 225x8 245x6 ( my worst lift, cant figure it out yet)
Rows: ( can be bent bb row, seated cable, or tbar) For cable i do 180x12 195x10 210x8
Lt pull down Wide: 165x12 180x8
Close lat pull down: 180x8 195x6
Finish with standing straigght arm lat pull down.

Shoulders: Mostly db work here

db press: warmup with 50's, 75x12 80x10 85x8
Lateral raise: 25x10 30x10 30x10
Front raise: 25x10 25x8 25x8
Pec/dec: Lost my paper here, i wanna say im working with 115x8 for 3 sets....ill update later
Shrugs BB 225xfailure 255xfailure
Hammerstength shrugs: 3 45's each side facing opposite direction of the set for 2 sets

Arms:
Tris: Db over head 60's warm up. 70x12 80x10 85x8
Skull crusher: 60x10 70x8 80x6 ( over weak area, elbows kill me here...form??)
Preacher bar pull down: I think the enitre rack is 180, if so i do 160x12 170x10 180x8
Either reverse grip or just rope pull downs for 2 sets.

Bi's
Str8 bar 85x12 95x10 105x8
Seated Db 30x12 35x10 35x10
Reverse Preacher: 50x12 60x10 60x10
This last one switches from seated iso, maybe standing with the palms twisting, to preacher iso.

Abs: Pretty standard movements depending on time. (if im off and hve time ill throw in some core movements ive been learning)
Hanging leg raise
Rope crunch
Seated bench crunch
The cables for some oblique work.

[Sfla80]

Ok heres one pic for now, not much differnet the my avatar...just toook this yesterday for someone lol.

[gbrice75]

Looking very good already bro, just get your bodyfat down a bit - you'll look SICK if you're ripped.

[Sfla80]

thanks gbrice, thats the plan...since im 180-183 right now. I would like to gain at least 15-20 with this cycle. Getting to 200 then once off cycle i will cut back down to maybe 190...so hopefully if i stay stricted i can get my bodyfat down.

How my routine....and lifts?

[Sfla80]

gbrice, was thinking about this too.....should i adjust the diet on my off days? I normally cut carbs down some....but im curious when im on the cycle if i should continue to do so. If i should, what should i change...just take carbs out of a couple meals and replace with extra veg?

[gbrice75]

gbrice, was thinking about this too.....should i adjust the diet on my off days? I normally cut carbs down some....but im curious when im on the cycle if i should continue to do so. If i should, what should i change...just take carbs out of a couple meals and replace with extra veg?

Nope, not IMO. While on cycle, eat eat eat. I don't mean to say eat carelessly and get fat, but definitely eat to make gains. Don't worry about carb cycling or anything like that. You can do that when you cut.

Too lazy to go over the lifting routine right now, lol - but I will def take a look while i'm at work tomorrow. I'm sure others (Tbody?) will get to it before then anyway.

[scotty51312]

Tbody66: Heres my workout routine, mind you i have no spot. And very hard to ask some people in my gym, bunch of cocky guys there. Feel like i would get into a fight. Pics i need to take rescent ones (vatar is from april this year), and ill do that asap, was going to wait until a week before cycle but ill do it now.

Legs:
Squats : warm up 135 x 10 x 2, 185x12, 225x10, 265x8
Leg Press: 630x10 720x8 770x6
Straight leg deads: 135x12 185x10 185x10
Lying curls: 90x12 110x10 120x8
Calves: i have one machine, sit down with pads on knees. I start with 2 45's to failure, then 3, then 4...and dropset the 4.

Chest: One week is BB work, next week is DB.
Flat: 135x12x2 for warm up 185x12 225x8 240x6 (DB i am using 95's for my 6 rep max)
Incline 185x10 205x8 215x6 (Db 85 for 6 rep max)
Decline: 225x8 225x8 (or ill do hammerstregth with 3 45's on each side)
Fly's: Caable or Db....ill do two sets each of flat movement and incline

Back:
Wide grip Pull upS: 12, 10, 8
Dead lifts: 135 warm ups, 185x12 225x8 245x6 ( my worst lift, cant figure it out yet)
this is my worst lift as well but its from a back injury i did make progress by breaking the lift down into two parts. Try starting with the bar on the ground and only lifting about 5-6 inches above the ground, then use a rack and set the bars to the point where the bar sits about half way through the lift and do the end motion, then follow up with a set of full motion deads
Rows: ( can be bent bb row, seated cable, or tbar) For cable i do 180x12 195x10 210x8
Lt pull down Wide: 165x12 180x8
Close lat pull down: 180x8 195x6
Finish with standing straigght arm lat pull down.

Shoulders: Mostly db work here

db press: warmup with 50's, 75x12 80x10 85x8
Lateral raise: 25x10 30x10 30x10
Front raise: 25x10 25x8 25x8
Pec/dec: Lost my paper here, i wanna say im working with 115x8 for 3 sets....ill update later
Shrugs BB 225xfailure 255xfailure
Hammerstength shrugs: 3 45's each side facing opposite direction of the set for 2 sets

Arms:
Tris: Db over head 60's warm up. 70x12 80x10 85x8
Skull crusher: 60x10 70x8 80x6 ( over weak area, elbows kill me here...form??)are you using a straight bar or EZ curl bar? A straight bar really hurts my elbows as well
Preacher bar pull down: I think the enitre rack is 180, if so i do 160x12 170x10 180x8
Either reverse grip or just rope pull downs for 2 sets.

Bi's
Str8 bar 85x12 95x10 105x8
Seated Db 30x12 35x10 35x10
Reverse Preacher: 50x12 60x10 60x10
This last one switches from seated iso, maybe standing with the palms twisting, to preacher iso.

Abs: Pretty standard movements depending on time. (if im off and hve time ill throw in some core movements ive been learning)
Hanging leg raise
Rope crunch
Seated bench crunch
The cables for some oblique work.

Just a couple suggestions if you wanna try them out

[Sfla80]

Thats what i thought gbrice, but wanted to make sure.

Scotty, thanks for the advice...im going to try those deads tomorrow. I have always used the ez bar, the only way i have down it and it not hurt my elbows is on cable machine with a rope on the bottom....but only do that on high reps routines.

[Damienm05]

Tbody66: Heres my workout routine, mind you i have no spot. And very hard to ask some people in my gym, bunch of cocky guys there. Feel like i would get into a fight. Pics i need to take rescent ones (vatar is from april this year), and ill do that asap, was going to wait until a week before cycle but ill do it now.

Legs:
Squats : warm up 135 x 10 x 2, 185x12, 225x10, 265x8
Leg Press: 630x10 720x8 770x6
Straight leg deads: 135x12 185x10 185x10
Lying curls: 90x12 110x10 120x8
Calves: i have one machine, sit down with pads on knees. I start with 2 45's to failure, then 3, then 4...and dropset the 4. Wait is this in addition to curls and straight deads? If anything, I'd just do 5 sets of either SLDL or leg curls maybe alternating weekly for hams. Leg press and squats is great. Add walking DB lunges or DB step-ups instead of the excessive ham work.

Chest: One week is BB work, next week is DB.
Flat: 135x12x2 for warm up 185x12 225x8 240x6 (DB i am using 95's for my 6 rep max)
Incline 185x10 205x8 215x6 (Db 85 for 6 rep max)
Decline: 225x8 225x8 (or ill do hammerstregth with 3 45's on each side)
Fly's: Caable or Db....ill do two sets each of flat movement and incline Can't complain about your chest routine really. What matters is form and contraction - as for the actual exercises it's down to what works for you. No glaring errors here.

Back:
Wide grip Pull upS: 12, 10, 8
Dead lifts: 135 warm ups, 185x12 225x8 245x6 ( my worst lift, cant figure it out yet) Move these to last. Don't worry about the mediocre weight, it's BB not power-lifting. Your lower back could simply be underdeveloped, just keep at it.
Rows: ( can be bent bb row, seated cable, or tbar) For cable i do 180x12 195x10 210x8 I'd always do bent over BB row. Back almost parallel to the floor, squeeze the contraction out at the peak of the lift and back down slow over a couple seconds.
Lt pull down Wide: 165x12 180x8 I see no need really - you're already doing wide pull-ups - put this into another row variation maybe switching between DB bench row and cable row. I like doing negatives with cable rows.
Close lat pull down: 180x8 195x6 Really, neutral grip pull-ups is better.
Finish with standing straigght arm lat pull down.

Shoulders: Mostly db work here

db press: warmup with 50's, 75x12 80x10 85x8
Lateral raise: 25x10 30x10 30x10 Not saying your form isn't good but I work my way up to 25 lb DBs for raises while doing 90x8 on my last set of DB press. I find most people will get a lot more out of dropping the weight on their raises and slowing things down, going higher, and making sure there's no swinging motion at all. Assuming you're already doing that - keep up the good work, haha.
Front raise: 25x10 25x8 25x8
Pec/dec: Lost my paper here, i wanna say im working with 115x8 for 3 sets....ill update later Switch it up and see what works best for you - I've always found bending over with DBs or crossing cables better.
Shrugs BB 225xfailure 255xfailure replace one of your shrug exercises with upright rows - DB or BB.
Hammerstength shrugs: 3 45's each side facing opposite direction of the set for 2 sets

Arms:
Tris: Db over head 60's warm up. 70x12 80x10 85x8
Skull crusher: 60x10 70x8 80x6 ( over weak area, elbows kill me here...form??) My elbows used to kind of hurt with these regardless of form until my first cycle when I started doing close-grip bench. I found as all three tricep heads became better developed as a whole and my elbows were more insulated, it was no longer an issue.
Preacher bar pull down: I think the enitre rack is 180, if so i do 160x12 170x10 180x8
Either reverse grip or just rope pull downs for 2 sets.

Bi's
Str8 bar 85x12 95x10 105x8
Seated Db 30x12 35x10 35x10
Reverse Preacher: 50x12 60x10 60x10
This last one switches from seated iso, maybe standing with the palms twisting, to preacher iso. Good enough. As long as your bis continue to grow, don't change it. If you feel like you're not making the progress you'd like, add cable curls or EZ bar preacher curls - both are great peak builders.

Abs: Pretty standard movements depending on time. (if im off and hve time ill throw in some core movements ive been learning)
Hanging leg raise
Rope crunch
Seated bench crunch
The cables for some oblique work.

Some thoughts - it's a good routine as is though. I think you'll be happy with the cycle. Diet is on point now.

[Sfla80]

Daminen, first off thanks for going into detail.

For legs, that last excerise is just a calve movement. Sit down, paded knees, and its like a hammer strength....pull the bar off to the right and the wait rest on your knees, jsut dont know what its called.

Chest, i am pretty sure my form is "good", wouldnt go as far as perfect because never had anyone around me to tell me other wise....but i have been focusing and watching videos to know i am basiclly there.

Back: Ok ill move deads to last...just always thought to do your power/compound movements first. Ill get rid of lat pull downs, or rotate pull ups instead.

Shoulders: My press form is good. Raises your saying go from lets say 15#, 20#, then 25#? instead of starting so high? ive seen so many different forms of this movement i dont know if im right or what though. And i do switch up with the upright rows and db for the pec/dec...just alot of detail going into alternating excersises lol.

Tris: I was doing close grip for a long time, and got away for some reason. usually ending with 185-205 range for 8 reps.

Bi's i have rotated a close grip ez bar into my rountine, and which cable curls r u talking bout? Level with my head...almost like a cable fly? Or like a rope hammer strength?

Thanks again!

[Sfla80]

And jsut a little update on my diet lol...i jsut forgot to buy broccoli before work...was in a rush.

Is frozen chopped spinach just as good?

[scotty51312]

I wouldn't say just as good, but close. Unless you're popeye!

[gbrice75]

Nothing frozen is as good as fresh - but it's better then nothing. Go for it!

[Sfla80]

yeah i figure not as good, but better then nothing green.

And my goal is to get BI's like popeye lol

[Damienm05]

Daminen, first off thanks for going into detail. Absolutely, happy to help someone who's so dedicated.

For legs, that last excerise is just a calve movement. Sit down, paded knees, and its like a hammer strength....pull the bar off to the right and the wait rest on your knees, jsut dont know what its called. Gotcha - I do those for calves as well sometimes.

Chest, i am pretty sure my form is "good", wouldnt go as far as perfect because never had anyone around me to tell me other wise....but i have been focusing and watching videos to know i am basiclly there. Obviously slow and controlled is a given. Beyond that, keeping your lats tucked tight, your wrists straight, and going up in line with your upper chest as opposed to your lower ribcage will take tris and delts out of it as much as is possible.

Back: Ok ill move deads to last...just always thought to do your power/compound movements first. Ill get rid of lat pull downs, or rotate pull ups instead. I usually agree with that and with my clients who are simply looking for those beginner gains or for better overall fitness, I have deads done first. However, I think you'd be burning yourself out too fast to follow through with the rest of the routine at peak capacity, even on cycle. I find it hard to do pullups and rows if I start with deads. As where, finishing with them will ensure you've left nothing in the tank and that every part of your back has been hit.

Shoulders: My press form is good. Raises your saying go from lets say 15#, 20#, then 25#? instead of starting so high? ive seen so many different forms of this movement i dont know if im right or what though. And i do switch up with the upright rows and db for the pec/dec...just alot of detail going into alternating excersises lol. Gotcha on the rotating exercises for rear delts. I think you should start with pec-dec or db/cable work for rear delts as a warm-up for what's to come. Far lower risk of injury when working shoulders from back to front. Then go into presses, then some variation of upright rows always, then burn out with your raises. I find arms straight out to the sides with just enough bend in the elbow to be comfortable and up nice and slow, all the way above your ears, down nice and slow is fantastic. If your strong enough for that form with 25s to 30s - go for it.

Tris: I was doing close grip for a long time, and got away for some reason. usually ending with 185-205 range for 8 reps. I'd bring it back man, pretty unmatched for pure mass.

Bi's i have rotated a close grip ez bar into my rountine, and which cable curls r u talking bout? Level with my head...almost like a cable fly? Or like a rope hammer strength? Level with your head like your flexing on stage. At the peak of the contraction, I count to 3 before returning my arms out straight.

Thanks again!

Bold. Explained some of my logic. Just nitpicking now really but I think you'd benefit from the above.

[tbody66]

yeah i figure not as good, but better then nothing green.

And my goal is to get BI's like popeye lol

His biceps sucked, it's his forearms that were freakish.

I'm glad you're in on the remote trainer contest, whoever gets you assigned to them will be blessed.

[Sfla80]

yeah you are right it was his forearms lol, been a long time.

Definately cant wait for the contest....going to fun. Never done anything like this.

[Sfla80]

Ok first off, didnt want to start a new thread because everything is right here for refrence on diet and so forth. Just had a couple questions about the diet.

One is that i just add lentils for a carb source. good carb right?? But with the addition of the lentils (1cup for one of the meals) Its adding about 18 more grams of proetin. Which is bringing me to about 385 g of protein for the day. Which at 180# is over 2g/#. And to be honest i dont the know the reasonings why you should take more the 2g/#, i just know it isnt good. Does it turn to fat? So How would i go about lowering my protein intake and still getting in the same amount of calories?

Other question....Would there be a problem, ( with this diet) adding more food and getting to about 1000 cals over my tdee? Last time i did the formula i believe i was at 2800. I guess if its clean ill just gain quicker right?

[mg1228]

u could get to a 1000 over tdee slowly---not all at once--maybe 200 cals a week

fyi ---even if its clean cals---u can still get fat by eating too far over tdee

[Sfla80]

u could get to a 1000 over tdee slowly---not all at once--maybe 200 cals a week

fyi ---even if its clean cals---u can still get fat by eating too far over tdee

Ok thats why i was asking, keep it to around 500-600 then

[Damienm05]

On the lentils - great carb source!

[mg1228]

kinda depends on where u been eating in relation to tdee

main thing is to keep track of your progress and adjust accordingly---if ur gaining by eating at tdee then eat there till ur not gaining---then bump it up