First Cycle Diet.

[Robopopo]

Goal is to put on some mass (and stay lean!). Some mass that i can keep on after the cycle, i'd rather not bloat up then shrink down.


Meal 1: 880 calories, 98g carb, 36g fat, 50g protein.
1 scoop whey isolate
3 tbsp. PB
1 banana
100g oats
4g fish oil

Post workout: 200 calories, 25g carb, 0g fat, 22g protein
10g bcaa, 1 scoop whey isolate, 25g waxy maize

Meal 2: 550 calories, 68g carb, 13g fat, 43g protein.
1 banana
6 oz. chicken/fish
1 tbsp. PB
8 oz. Sweet potato

Meal 3: 510 calories, 55g carb, 13g fat, 44g protein.
6 oz. chicken/fish
1 tbsp. PB
1 cup broccoli
8 oz. Sweet potato

Meal 4: 535 calories, 62g carb, 9g fat, 47g protein.
1 cup FF milk
6 egg whites
1 tbsp. PB
8 oz. Sweet potato

Meal 5: 483 calories, 40g carb, 18g carb, 40g protein
6 oz. top sirloin
1 cup broccoli
6 oz. Potato

Meal 6: 377 calories, 30g carb, 15g fat, 31g protein
1 scoop whey isolate
40g oats
1 tbsp. PB
4g fish oil

On non-training days, there is no postWO shake.
Totals for non-training days: 3,320 calories, 353g carb 104g fat 251g protein
Totals for training days: 3,512 calories, 378g carb 104g fat 273g protein



Current training is ALWAYS changing, but to give you a rough idea. I do 2 sets of warm up for my first exercise and 1 warm up set for each exercise after that. Each exercise has 1-2 working sets.

Eg of a split i would use for 2-4 weeks.

Day 1: Chest/Tris
Day 2: Upperback/Bis
Day 3: Hamstrings/Glutes/Abs
Day 4: Delts/Traps
Day 5: Quads/Calves

[MBMETC]

dude thats 1008 cals from the fat in peanut butter alone your macros are flawed. in all that peanut butter alone there is 112 grams of fat

[Robopopo]

I've made some recent changed to that diet in the past 4 months, I've actually removed all of the peanut butter and use a LOT steak!
The reason i had so much peanut butter was because i was close to competition and was scared of getting fats from other areas (being a baby).
I have steak twice a day now.

[Robopopo]

and i was only getting 40g of fat from peanut butter per day

[Robopopo]

Also, I supplement ZMA, Multi, Fish-oil, pre-workout minerals (Emergen-C), and B12inj 2ccs a week.

[MBMETC]

and i was only getting 40g of fat from peanut butter per day

hows that 7 tblsp is 1008, or i guess you cut it down

[Robopopo]

Anyways, other then that?

[MBMETC]

well is the diet you posted your current diet, if not than what can i say, i need to see a current diet

[gbrice75]

well is the diet you posted your current diet, if not than what can i say, i need to see a current diet

^^ this.