improoving my diet ?

Hi
I'm on my first sustanon 250 cycle now and need some advice on my diet.

my stats

38 yrs. old
6'2"
188 pounds
10% bodyfat

I'm an MMA fighter so I'm going for a lean body, goal is 195 pounds 4% bodyfat

this is my diet and workout plan at the moment


8 am 5 eggwhites + banana + yoghurt + liquid amino
10:30 am 2 sandwiches with cheese + 1 liter fruit juice (carrot, orange and lime)
12 am workout
1 pm mass gainer + glutamine
2 pm big ribeye steak with sweet potato
4 pm 5 eggwhites + banana + yoghurt + liquid amino
5 pm workout
6 pm mass gainer + glutamine
7 pm ribeye or chickenbreast, vegetables, olive oil, noodles or rice.. usually WOK
9 pm yoghurt + banana + sandwich.
10 pm sleep...

what do I need th change and how should I change it ?

That diet means nothing without the marco break down.

And 4% body fat.....forget about it.

what do you mean by marco break down ?

I'm usually at 6% bodyfat but I gained some fat while trying ti increase muscle size.. I know I can cut donw more than my usual 6% but tha'ts not my main goal.. muscles and strenght come first...

Quote:

---

Originally Posted by karate-bjj

what do you mean by marco break down ?

I'm usually at 6% bodyfat but I gained some fat while trying ti increase muscle size.. I know I can cut donw more than my usual 6% but tha'ts not my main goal.. muscles and strenght come first...

---

calories / protein / carbs / fats per meal and a total at the bottom..

how are you getting youre bf tested?

Quote:

---

Originally Posted by terraj

That diet means nothing without the marco break down.

And 4% body fat.....forget about it.

---

^^^ this and this. We need to see how much you're eating, not just what you're eating. At a glance, your diet is pretty poor if i'm being honest. You will likely never get into respectable single digit bodyfat with that.

PS - at 4% bodyfat, you'll be lucky if you can walk, forget about fighting MMA, lmao!

^^^ Just reread my post and I sound like a dick. I didn't mean to. It just gets frustrating when I see multiple posts/day like this... unrealistic goals with poor or no planning, no offense.

Do pay alot of attention to the list Pops posted.

Quote:

---

Originally Posted by POPS

calories / protein / carbs / fats per meal and a total at the bottom..

how are you getting youre bf tested?

---

my bodyfat gets tested once a month at the gym with Anthropometry- Skinfold Measurements not the best way but gets pretty close to the correct number when below 20% bodyfat...


8 am ------800 Kkal, 58g carbs, 91g protein, 25g fat
10:30 am -1140Kkal, 150g carbs, 26g protein, 43g fat
12 am workout
1 pm------- 900Kkal, 160g carbs, 42g protein, 10g fat
2 pm--------620Kkal, 41g carbs, 81g protein, 13g fat
4 pm--------800Kkal, 58g carbs, 91g protein, 0g fat
5 pm workout
6 pm--------900Kkal, 160g carbs, 42g protein, 10g fat
7 pm-------1020Kkal, 85g carbs, 86g protein, 36g fat
9 pm--------550Kkal, 20g carbs, 47g protein, 8g fat.
10 pm sleep...
total --------6730Kkal, 732g carbs, 506g protein, 145g fat.

this has been my diet for almost 3 weeks, there are slight changes but always very similar nutritional values...
I've gained strenght and some increase in muscular size but my weight hasn't changed much.. if anything I'm loosing weight.

I thought I was supposed to gain weight when I'm, eating almost 7000 calories a day...

so what should I change in my diet to get more muscle mass while on my cycle and the weeks after my cycle ends ?

Quote:

---

Originally Posted by karate-bjj

my bodyfat gets tested once a month at the gym with Anthropometry- Skinfold Measurements not the best way but gets pretty close to the correct number when below 20% bodyfat...


8 am ------800 Kkal, 58g carbs, 91g protein, 25g fat
10:30 am -1140Kkal, 150g carbs, 26g protein, 43g fat
12 am workout
1 pm------- 900Kkal, 160g carbs, 42g protein, 10g fat
2 pm--------620Kkal, 41g carbs, 81g protein, 13g fat
4 pm--------800Kkal, 58g carbs, 91g protein, 0g fat
5 pm workout
6 pm--------900Kkal, 160g carbs, 42g protein, 10g fat
7 pm-------1020Kkal, 85g carbs, 86g protein, 36g fat
9 pm--------550Kkal, 20g carbs, 47g protein, 8g fat.
10 pm sleep...
total --------6730Kkal, 732g carbs, 506g protein, 145g fat.

this has been my diet for almost 3 weeks, there are slight changes but always very similar nutritional values...
I've gained strenght and some increase in muscular size but my weight hasn't changed much.. if anything I'm loosing weight.

I thought I was supposed to gain weight when I'm, eating almost 7000 calories a day...

so what should I change in my diet to get more muscle mass while on my cycle and the weeks after my cycle ends ?

---

LOL!!

you got me stumped brother!

I have no idea on how your macros should breakdown for a " lean bulking diet ". Maybe its your training. I would assume that if youre consuming 7k cals/day with 700 carbs/day and not gaining any weight you must be doing 3 hours of cardio/day. Are you lifting heavy?

Besides, if youre losing weight its probably bf; which is good. Or do you want to see the numbers on the scale go up? If you feel great and look even better who cares what the scale says???? Especially at 10%bf...
Just a thought....

I do kettlebells with very heavy bells, it's a combination of strength training and cardio and I do about 3 hours a day :)

loosing bodyfat is a bonus but I was hoping to gain more muscle mass while on sustanon cycle...

I'm just on my 3rd week of the cycle so it might change for the better....

I'm not aiming to cut bodyfat while on the cycle, I can do that after my cycle ends.. now I'm just aiming for more mass and more weight.. but I still don't want to add much more bodyfat.. I'm staying under 10% bf :)

i think thats too much, 6730cals / 732 carbs / 506protien / 145 fat.

so your eating 7000 calories a day huh.
How did you work out the calories ??

Quote:

---

Originally Posted by terraj

so your eating 7000 calories a day huh.
How did you work out the calories ??

---

what do you think, 4000 max?

that has to be one hell of a steak!

most of the food has nutritional values printed on the packaging, for the meat and veggies I just googled the values..
then I just calculated the amount based on the weight of the food I eat..
the steaks I eat 2x day are a bit over a pound each.. I eat a lot of eggwhites, cod liver oil, and the mass gainer and liquid amino are almost half of the calories...

Go to fitday.com and try again.

91g of protein at one sitting? way way too much, i personally would go over 50grs in one meal