Clean bulking diet for first cycle and TDEE calculation. Get in here!

[DKbuilder]

First of all - the goal of this plan is to make lean gains without much fat. Secondly I'd like to know what my TDEE is.
12% bodyfat
93kg / 208 lbs
6'2
24 years old
4 years of serious training
(Test e cycle for 10 weeks)


My plan is to do cardio 2-3 times a week on cycle for 40-50 minuttes while heart beats pr. min is around 135-140. The cardio also consists of sprints where I give all I got for 45 sec. I make these sprints 4-5 times.

So this was some basic info and on to my diet but before putting it up, I'd like to put more carbs in it, but I don't know where to yet and this is where you guys hopefully can help!


Meal1
Oatmeal 100 g with water
2 whole eggs
6 egg whites

Meal 2
Sardines 100 g in oil

Meal 3
Chicken breast 200 g
Vegatables 200 g

Meal 4 / Preworkout meal
Brown rice 110 g
Tuna 140 g

Meal 5 / PWO
Whey 60 g
Oats 60 g

Meal 6
Lean ground beef 150 g
Vegatables 200 g

Meal 7
Chicken breast 200 g
Vegatables 200 g

Meal 8
Casein 60 g
Natural peanutbutter 20 g


Macros
50% protein / 28% carbs / 22% fat
3100 calories

[DKbuilder]

And I'd like to know what my TDEE is without calculating the cardio sessions. Only working out 5 days a week (5-split)

[cerealkiller326]

You know the macros of each meal? and what time you eat them bro?

TDEE: 208LBS at 12%
LBM: 183LBS x 1.5= 2745 calories

[DKbuilder]

You know the macros of each meal? and what time you eat them bro?

TDEE: 208LBS at 12%
LBM: 183LBS x 1.5= 2745 calories

I eat all my meals 1.5 - 2.5 hours apart broseph and I know macro of each meal. And thanks for the TDEE calculation but are you sure it's that high?

[gbrice75]

All good clean food choices bro, but if I were on a diet geared towards adding mass, my carbs would be ALOT higher. Thanks for the percentages - but what are your total daily macros? I suspect protein can be brought down, carbs brought up, and i'd also bring fat down and get it closer to 15% if you really want this to be a lean bulk.

Cereal is spot on regarding your TDEE if the numbers you provided are accurate. Remember that the calculation is a STARTING point - not science. You have to monitor and adjust constantly until you find your sweet spot as that calculation can easily be +/- a few hundred calories off.

[xnotoriousx]

I would suggest bump those cals up to 4,000 if you're going to be doing cardio eat clean and you'll do great but don't short yourself on cals if you're going to be running a cycle.

[gbrice75]

I would suggest bump those cals up to 4,000 if you're going to be doing cardio eat clean and you'll do great but don't short yourself on cals if you're going to be running a cycle.

I respectfully disagree. With a TDEE of around 2700, I would never eat 4000 calories, even on cycle. I would DEFINITELY bring them up though - I'd figure +500 right from the jump street, and + another 500 considering cycle and cardio - which by the way sucks! 2-3 times a week? I know you're looking to add mass, cycling, etc - but don't think cardio is the enemy. You want to keep bodyfat down - cardio is key. It's not just about dieting and calorie manipulation.

I'd consider going as high as 3700 calories, upping the cardio and monitoring closely. You can probably safely start at 3500 and see how things go from there.

[xnotoriousx]

Add carbs to meal 6 and 7

If you going to take it to the level of injecting steroids in your body then why not be positive that your getting the most gains possible? Start your cals high and then go down if needed imo... Doing a lot of cardio will keep the fat down but you'll need to be fueling that engine up big to make those gains you want

[DKbuilder]

Thanks for the input guys. I know that I needed more carbs, no question about that but I just needed to know where to put them but you are saying meal 7 and 8 plus I will bump up the carbs in the morning etc. Should my carbs in my PWO meal be higher? And I will be doing more cardio if that's optimal, however, when would be the time to do it? Right in the morning with no food in the tummy or after my weight training session or separately? I'll put up an updated version soon guys. And sorry for the lack of spaces in this text but I am writing on my iPhone. Will get back quickly.

[DKbuilder]

bump

[cerealkiller326]

First of all - the goal of this plan is to make lean gains without much fat. Secondly I'd like to know what my TDEE is.
12% bodyfat
93kg / 208 lbs
6'2
24 years old
4 years of serious training
(Test e cycle for 10 weeks)


My plan is to do cardio 2-3 times a week on cycle for 40-50 minuttes while heart beats pr. min is around 135-140. The cardio also consists of sprints where I give all I got for 45 sec. I make these sprints 4-5 times.

So this was some basic info and on to my diet but before putting it up, I'd like to put more carbs in it, but I don't know where to yet and this is where you guys hopefully can help!


Meal1
Oatmeal 100 g with water
2 whole eggs
6 egg whites

Meal 2
Sardines 100 g in oil

***Add 8oz Brown Rice (protein/carb/fat- cals): 5/45/1.7 240cals

Meal 3
Chicken breast 200 g
Vegatables 200 g

***Replace veggies with 8oz Brown Rice (protein/carb/fat- cals): 5/45/1.7 240cals

Meal 4 / Preworkout meal
Brown rice 110 g
Tuna 140 g

Meal 5 / PWO
Whey 60 g
Oats 60 g

***add 40g more to oats: Total 100g oats: 12/50/4.8 291 cals

Meal 6
Lean ground beef 150 g
Vegatables 200 g

Meal 7
Chicken breast 200 g
Vegatables 200 g

Meal 8
Casein 60 g
Natural peanutbutter 20 g


Macros
50% protein / 28% carbs / 22% fat
3100 calories

I added 3 in bold. I'm not sure how much carbs you wanted to add in but you have 3 options to add them in bro. I wouldn't touch carb sources after PWO since I'm sure your just resting and going to bed anyways.

[cerealkiller326]

Light cardio 1st thing in the morning on an empty stomach, and or 30-45 minutes Intense cardio after Lifting.

[jngymrat]

gbrice, I am looking at the advice you gave (and I agree by the way) but can you tell me, since I don't use gear, how to calculate more calories or intake for people who do use it? I know this is a side note to the original post, please forgive me, but I would like to have a better understanding of the diet and gear philosophy, Thank you,

[DKbuilder]

gbrice, I am looking at the advice you gave (and I agree by the way) but can you tell me, since I don't use gear, how to calculate more calories or intake for people who do use it? I know this is a side note to the original post, please forgive me, but I would like to have a better understanding of the diet and gear philosophy, Thank you,

Strong thread hijacker brah.

[DKbuilder]

I added 3 in bold. I'm not sure how much carbs you wanted to add in but you have 3 options to add them in bro. I wouldn't touch carb sources after PWO since I'm sure your just resting and going to bed anyways.

I have adjusted my diet now and I am up on 3500 calories now with a bunch of more carbs the places you've said.

[cerealkiller326]

Good Luck bro, definitely post how it goes.

ingymrat-look at my blog for the diet I am on now for 1st cycle.

[gbrice75]

I added 3 in bold. I'm not sure how much carbs you wanted to add in but you have 3 options to add them in bro. I wouldn't touch carb sources after PWO since I'm sure your just resting and going to bed anyways.

Agreed. I'd add carbs to early meals, 2 and 3. POSSIBLY your ppwo meal depending on total calories.

@jn - I'll pm u bro so we don't hijack DK's thread.

[DKbuilder]

I'll post up a complete diet again with added carbs and corrections to make sure this shhittt is going to be perfect.

[jngymrat]

Sorry DK, No disrespect intended, was just looking for something brief. Again, sorry.

[DKbuilder]

Sorry DK, No disrespect intended, was just looking for something brief. Again, sorry.

np brah. you'll just send some AAS this way and we're cool!

[DKbuilder]

I actually have a question. Won't all the cardio limit my gains considerably?

[DKbuilder]

My goal is also to lose some bodyfat on this cycle. That should be doable as long as diet and cardio is perfected. Does that mean I should drop calories just a bit?

[gbrice75]

I actually have a question. Won't all the cardio limit my gains considerably?

Not if it's done properly and at the right times. Don't do am fasted... do it PWO. Have your workout, slam a shake (without carbs), then do your cardio, then have your PPWO meal with carbs. No carbs before cardio ensures you're not fueling the cardio with the food you just ate, and carbs after cardio ensures you're restoring glycogen and feeding your muscle. You burned what you burned during cardio (fat), don't worry about the 'afterburn' being ruined by carbs.

My goal is also to lose some bodyfat on this cycle. That should be doable as long as diet and cardio is perfected. Does that mean I should drop calories just a bit?

Not yet. Go with what you have, monitor closely, and make adjustments +/- 100 calories until you hit the sweet spot. You'll know when you do.

[DKbuilder]

Not if it's done properly and at the right times. Don't do am fasted... do it PWO. Have your workout, slam a shake (without carbs), then do your cardio, then have your PPWO meal with carbs. No carbs before cardio ensures you're not fueling the cardio with the food you just ate, and carbs after cardio ensures you're restoring glycogen and feeding your muscle. You burned what you burned during cardio (fat), don't worry about the 'afterburn' being ruined by carbs.

But it is doable to drop bodyfat % while gaining mass granted that cardio and diet are nailed?

Thanks for more damn impressive answers gbrice. I'd let you marry my sister! If I hadn't posted my original diet a couple of months ago I would still be stuck in a sucky situation. I'll have this info for a long long time. And of course, no homo. <3

[gbrice75]

But it is doable to drop bodyfat % while gaining mass granted that cardio and diet are nailed?

Thanks for more damn impressive answers gbrice. I'd let you marry my sister! If I hadn't posted my original diet a couple of months ago I would still be stuck in a sucky situation. I'll have this info for a long long time. And of course, no homo. <3

Lmao, no worries bro!

Listen - you're in a GAINING phase, and on cycle to boot. Keep it clean, keep it lean - but don't concern yourself with actually burning bodyfat. Be concerned with keeping it at bay - it's very possible to make lean gains with very little if any bodyfat at all, when the diet and cardio are really dialed in. It will take some trial and error for sure, but it'll be worth it.

PS - is your sister hot? lol, jk bro!

[DKbuilder]

Lmao, no worries bro!

Listen - you're in a GAINING phase, and on cycle to boot. Keep it clean, keep it lean - but don't concern yourself with actually burning bodyfat. Be concerned with keeping it at bay - it's very possible to make lean gains with very little if any bodyfat at all, when the diet and cardio are really dialed in. It will take some trial and error for sure, but it'll be worth it.

PS - is your sister hot? lol, jk bro!

If you are interested I can import her to where you live! haha

And the first cycle will be somewhat of a learning experience, however, I just want to make the most of it and be as prepared as possible.

[gbrice75]

If you are interested I can import her to where you live! haha

And the first cycle will be somewhat of a learning experience, however, I just want to make the most of it and be as prepared as possible.

LoL, sounds good man, i'll be waiting!

Preparation - nobody will EVER fault you for that! I wish more people would take it this seriously.

[DKbuilder]

LoL, sounds good man, i'll be waiting!

Preparation - nobody will EVER fault you for that! I wish more people would take it this seriously.

So true broseph. I will probably ask more questions soon when the cycle is getting closer. First pin is 15. february btw.