Tweaking diet for Test E / Deca / Dbol

[c16veins]

I'm trying to tweak my workout/diet to maximize size and strength gains from this cycle that I'm about to start. I'm posting the cycle, my diet, and current workout. I'm asking for help on the workout, and tweaking the diet to add more calories and fats.

STATS
29 yo
6'2"
200 lb
9% bf (calipers, 7 site)

CYCLE
Dbol - 30mg/day for wk 1-4
Test E - 400mg/wk for wk 1-12
Deca - 250mg/wk for wk 1-10
Tamox - 10mg/day for wk 1-17
Clomid - 300mg-50mg taper wk 15-17

DIET
Meal 1 – 7:00
2 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal, 1 Tbsp PB, 1 banana
51.5g protein / 90g carbs / 13g fat – 795 calories

Meal 2 – 10:00
4oz Turkey Breast, 1slice swiss cheese
40g protein / 26g carbs / 9.5g fat – 330 calories

Meal 3 – 12:30
8oz Chicken Breast, 1 cup Whole Grain Rice, 1 cup Mixed Veggies
59.5g protein / 45g carbs / 6.5g fat – 510 calories

Meal 4 – 3:30
1 can of Tuna, 16 Wheat Thins, 1 Nutri-Grain Bar, 1 Trail-mix Bar
33g protein / 73g carbs / 11g fat – 530 calories

Meal 5: Pre-workout – 5:00
1 scoop Whey
24g protein / 4g carbs / 1.5g fat – 130 calories

Workout – 5:30

Meal 5: Post-workout -7:00
2 Scoops Whey Protein , 2 cups OJ, 3 cups Spinach, ½ cup Cucumber, 3oz Carrots
55.5g protein / 57g carbs / 3g fat – 573 calories

Meal 6: Dinner 7:30
3 oz Fish Fillet, 1 Sweet Potato, 1 cup Veggies
28g protein / 35g carbs / 7g fat – 300 calories

Meal 8: Before Bed – 9:00
1 cup Cottage Cheese, 1 Tbsp Flax Seed Oil
26g protein / 0g carbs / 15g Fat – 280 calories

Total = 317.5g Protein / 330g Carbs / 66.5g of fat. - 3528 calories


WORKOUT
only listing working sets

Monday - Chest/abs
Incline dumbell - 1x10 reps, 1x8 reps, 1x6reps
Flat dumbell - 1x10 reps, 1x8 reps, 1x6reps
Decline dumbell - 1x10 reps, 1x8 reps, 1x6 reps
Pec deck or dumbell fly - 3x10 reps
Cable rope crunch - 4x15 reps
Hanging leg raises - 4x15 reps

Tuesday - Legs
Leg press - 1x10 reps, 1x8 reps, 1x6reps
Hack squat - 1x10 reps, 1x8 reps, 1x6reps
Plyometrics (4 diff. jumps) 1x20-50 reps for each
Standing calf raises (weighted) - 10x10 reps with 10 sec breaks
Seated calf raises - 3x10 reps

Thursday - Back/shoulders
V-bar or lat pull downs - 1x10 reps, 1x8 reps, 1x6reps
Hammer machine row - 1x10 reps, 1x8 reps, 1x6reps
Low cable row - 1x10 reps, 1x8 reps, 1x6reps
Straight arm pull downs (superset with high rope row) - 1x10 reps, 1x8 reps, 1x6reps
Military press - 1x10 reps, 1x8 reps, 1x6reps
Front raises - 1x10 reps, 1x8 reps, 1x6reps
Side raises - 1x10 reps, 1x8 reps, 1x6reps
Barbell shrugs (superset with dumbell shrugs) - 1x10 reps, 1x8 reps, 1x6reps

Friday - Triceps/abs
Skull crushers (superset with close grip presses) - 1x10 reps, 1x8 reps, 1x6reps
Weighted Dips - 1x10 reps, 1x8 reps, 1x6reps
V-bar push downs - 1x10 reps, 1x8 reps, 1x6reps
Rope kickbacks - 3x10 reps
Swiss oblique twists with powerbands - 4x15 reps
Swiss ball leg raises - 4x15 reps

Saturday - Biceps/forearms
Straight bar curl - 1x10 reps, 1x8 reps, 1x6reps
Seated incline curl - 1x10 reps, 1x8 reps, 1x6reps
Hammer Preacher - 1x10 reps, 1x8 reps, 1x6reps
Standing curls - 1x10 reps, 1x8 reps, 1x6reps
Reverse curls (camber bar) - 4x10 reps
Wrist curls (straight bar) - 4x10 reps
Rope twist - 4 sets up/down, up/down

Every now and then I throw negatives in at the end of a workout.

I would like to do the following:
- Increase calorie intake to 4000+.
- Add statics and rest-pauses to EVERY workout.
- Train as much as possible without overtraining. I currently have a hard time getting out of the gym in less than 1 hr 30 min. on Thursdays.

Any help is greatly appreciated.

Thanks,
Charles

[maxwkw]

I might move shoulders to the same day as triceps and abs to biceps/forearms so your split would be.
Monday: chest/abs
Tuesday: legs
Thursday: back
Friday: shoulders/triceps
Saturday:biceps/forearms/abs

Also, if your goal is strength gain why are you using so many machines? I would replace some of the machine leg work with squats and deadlifts and some of the machine rowing with dumbbell rows or barbell rows.

[c16veins]

Squats and barbell rows are hard on discs between L3/L4 and L4/L5. Chiropractor says "No no" but I've been trying to work my way back into squats, starting light on Smythe machine. I do bent-over dumbell rows sometimes (one knee on bench) instead of Hammer row.

[gbrice75]

bold below

I'm trying to tweak my workout/diet to maximize size and strength gains from this cycle that I'm about to start. I'm posting the cycle, my diet, and current workout. I'm asking for help on the workout, and tweaking the diet to add more calories and fats.

STATS
29 yo
6'2"
200 lb
9% bf (calipers, 7 site)

CYCLE
Dbol - 30mg/day for wk 1-4
Test E - 400mg/wk for wk 1-12
Deca - 250mg/wk for wk 1-10
Tamox - 10mg/day for wk 1-17
Clomid - 300mg-50mg taper wk 15-17

DIET
Meal 1 – 7:00
2 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal, 1 Tbsp PB, 1 banana
51.5g protein / 90g carbs / 13g fat – 795 calories

How about dropping the PB and having a whole egg instead? Better nutrition IMO. I'd also do alot more whites and drop the whey, but just splitting hairs - no biggie.

Meal 2 – 10:00
4oz Turkey Breast, 1slice swiss cheese
40g protein / 26g carbs / 9.5g fat – 330 calories

Cold cut turkey? Highly processed high sodium/preservatives turkey? This is a crap meal IMO, not BBing food. I'd scrap it for real food - 4oz lean meat, veggies and a tbsp of olive oil

Meal 3 – 12:30
8oz Chicken Breast, 1 cup Whole Grain Rice, 1 cup Mixed Veggies
59.5g protein / 45g carbs / 6.5g fat – 510 calories

Now we're talkin! =P

Meal 4 – 3:30
1 can of Tuna, 16 Wheat Thins, 1 Nutri-Grain Bar, 1 Trail-mix Bar
33g protein / 73g carbs / 11g fat – 530 calories

All crappy carb sources. Drop these and go with something wholesome - sweet potato, yam, brown rice, quinoa, lentils, beans, oats, etc

Meal 5: Pre-workout – 5:00
1 scoop Whey
24g protein / 4g carbs / 1.5g fat – 130 calories

I don't normally like meals more then 3 hours apart, but can you work it so meal 4 is closer to 4:30pm? I think the carbs will benefit you more that way. Can you maybe just do the shake at 3:30, then the real meal (meal 4) at 4:30? (5pm would be too close to the workout and not enough time to digest and use the energy)

Workout – 5:30

Meal 5: Post-workout -7:00
2 Scoops Whey Protein , 2 cups OJ, 3 cups Spinach, ½ cup Cucumber, 3oz Carrots
55.5g protein / 57g carbs / 3g fat – 573 calories

I wouldn't do the high GI OJ, but that's just me. I'd go with oats - I don't feel the insulin spike's benefits outweigh the negatives

Meal 6: Dinner 7:30
3 oz Fish Fillet, 1 Sweet Potato, 1 cup Veggies
28g protein / 35g carbs / 7g fat – 300 calories

I don't know any fish where 3oz is 28g protein, check macros on this

Meal 8: Before Bed – 9:00
1 cup Cottage Cheese, 1 Tbsp Flax Seed Oil
26g protein / 0g carbs / 15g Fat – 280 calories

Flax sucks for BBing. Fish oils would be a much better choice

Total = 317.5g Protein / 330g Carbs / 66.5g of fat. - 3528 calories

I actually like your breakdown - protein is a bit high IMO, but not too bad. I think fats are fine right where they are, I wouldn't go above 75g


WORKOUT
only listing working sets

Monday - Chest/abs
Incline dumbell - 1x10 reps, 1x8 reps, 1x6reps
Flat dumbell - 1x10 reps, 1x8 reps, 1x6reps
Decline dumbell - 1x10 reps, 1x8 reps, 1x6 reps
Pec deck or dumbell fly - 3x10 reps
Cable rope crunch - 4x15 reps
Hanging leg raises - 4x15 reps

Tuesday - Legs
Leg press - 1x10 reps, 1x8 reps, 1x6reps
Hack squat - 1x10 reps, 1x8 reps, 1x6reps
Plyometrics (4 diff. jumps) 1x20-50 reps for each
Standing calf raises (weighted) - 10x10 reps with 10 sec breaks
Seated calf raises - 3x10 reps

Thursday - Back/shoulders
V-bar or lat pull downs - 1x10 reps, 1x8 reps, 1x6reps
Hammer machine row - 1x10 reps, 1x8 reps, 1x6reps
Low cable row - 1x10 reps, 1x8 reps, 1x6reps
Straight arm pull downs (superset with high rope row) - 1x10 reps, 1x8 reps, 1x6reps
Military press - 1x10 reps, 1x8 reps, 1x6reps
Front raises - 1x10 reps, 1x8 reps, 1x6reps
Side raises - 1x10 reps, 1x8 reps, 1x6reps
Barbell shrugs (superset with dumbell shrugs) - 1x10 reps, 1x8 reps, 1x6reps

Friday - Triceps/abs
Skull crushers (superset with close grip presses) - 1x10 reps, 1x8 reps, 1x6reps
Weighted Dips - 1x10 reps, 1x8 reps, 1x6reps
V-bar push downs - 1x10 reps, 1x8 reps, 1x6reps
Rope kickbacks - 3x10 reps
Swiss oblique twists with powerbands - 4x15 reps
Swiss ball leg raises - 4x15 reps

Saturday - Biceps/forearms
Straight bar curl - 1x10 reps, 1x8 reps, 1x6reps
Seated incline curl - 1x10 reps, 1x8 reps, 1x6reps
Hammer Preacher - 1x10 reps, 1x8 reps, 1x6reps
Standing curls - 1x10 reps, 1x8 reps, 1x6reps
Reverse curls (camber bar) - 4x10 reps
Wrist curls (straight bar) - 4x10 reps
Rope twist - 4 sets up/down, up/down

Every now and then I throw negatives in at the end of a workout.

I would like to do the following:
- Increase calorie intake to 4000+.
- Add statics and rest-pauses to EVERY workout.
- Train as much as possible without overtraining. I currently have a hard time getting out of the gym in less than 1 hr 30 min. on Thursdays.

Any help is greatly appreciated.

Thanks,
Charles

[c16veins]

Thanks for the input.

Reason for no whole eggs: LDL is 102 pre-cycle. Not sure why, but it's usually lower.

Turkey is low sodium Sara Lee sliced at deli counter... (680 mg) They don't sell Boar's Head anymore This meal has to be eaten while I'm working. Don't have time to sit and use utensils (i.e. no veggies, etc)

The 3:30 meal is eat on the run meal. I could maybe do some beans there. I already have terrible gas because of the fiber in this diet. I'm thinking about scrapping the bars and adding a 4oz. 93/7 burger on whole grain bun with 1/2 slice low--fat cheese.

I agree. I HATE the time between meal 4 and meal 6. I get off of one job at 3:00 and then travel to do in-home counseling from 3:45 - 5:00. Come home, have shake and go to gym. I wish I could do better around this time.

That should be 6 oz of fish (usually salmon).

[gbrice75]

Thanks for the input.

Reason for no whole eggs: LDL is 102 pre-cycle. Not sure why, but it's usually lower.

Turkey is low sodium Sara Lee sliced at deli counter... (680 mg) They don't sell Boar's Head anymore This meal has to be eaten while I'm working. Don't have time to sit and use utensils (i.e. no veggies, etc)

The 3:30 meal is eat on the run meal. I could maybe do some beans there. I already have terrible gas because of the fiber in this diet. I'm thinking about scrapping the bars and adding a 4oz. 93/7 burger on whole grain bun with 1/2 slice low--fat cheese.

I agree. I HATE the time between meal 4 and meal 6. I get off of one job at 3:00 and then travel to do in-home counseling from 3:45 - 5:00. Come home, have shake and go to gym. I wish I could do better around this time.

That should be 6 oz of fish (usually salmon).

How about the shake pre workout with oats mixed right in? Remove the carbs (or 1/2 of them at least) from the previous meal, then when you do the shake pre-workout (can you do it ANY earlier then 1/2 hour before workout?), add oats right into the shake, chew em up and swallow! I do it every day.

[c16veins]

How about the shake pre workout with oats mixed right in? Remove the carbs (or 1/2 of them at least) from the previous meal, then when you do the shake pre-workout (can you do it ANY earlier then 1/2 hour before workout?), add oats right into the shake, chew em up and swallow! I do it every day.

Actually, yeah... I can make the shake when I get home at 3:15 before I leave at 3:30. Then I could drink at my client's house at 4:30.

I'm concerned adding more fiber would make the gas worse. It usually comes on at about 4:00. I've tried eliminating broccoli at lunch, switched from pasta with 93/7 meatsauce to the chicken/rice, added Activia, etc. I might just have to get a probiotic. What do you think?