critique my diet

[nav13]

I am about to start a cycle of 500 mg test e every week for 12 weeks. This is my current diet and I'm looking to see if I should increase protein/carb/fat intake or really go for more calories. My plan is to put on as much lean mass as possible. I'm not interested in getting huge gains.

age: 24
height: 5'10"
weight: 186
bf: not accurate but probably around 12%

Meal 1: 8 am cal/carb/protein/fat
1 whole egg 71/0/6/5
5 egg whites 80/0/20/0
1/2 cup oatmeal 140/26/5/2.5
1 bannana 105/27/1/0
total: 396/53/32/7.5

Meal 2: 11 am
protein shake 130/6/22/2
flax seed cookie 120/14/2/4
can of tuna 140/0/24/4
total: 390/20/48/10

Meal 3: 2 pm PWO
protein shake 2 scoops 260/12/44/4
1 cup cereal 200/36/9/5
1/2 cup skim milk 45/7/5/0
Total: 505/55/57/9

Meal 4: 5 pm
1 chicken breast 284/0/54/6
2 cups spinach 10/0/1/0
2 tbsp dressing 110/2/0/4
total: 404/2/55/17

Meal 5: 8 pm
1 chicken breast 284/0/54/6
2 pieces whole wheat bread 100/20/8/2
2 cups sugar snap peas 140/23/7/0
total: 524/43/69/8

Meal 6: bedtime between 10-12 pm
flax seed cookie 120/14/2/4
protein shake 130/6/22/2
8 oz greek yogurt 140/0/14/0
Total: 390/0/14/0

Overall: 2609/193/235/55
carbs = 40%
protein = 49%
fats = 11%

any help would be appreciated thank you.

[maxwkw]

I'd add in some fish oil. Also I don't know what's in the flax cookies but they probably aren't the best choice. Lastly, your macros for the salad dressing are inaccurate. You may in fact be writing what's on the label and the company could be wrong.

Just as an aside, I'd throw in some red meat.

[Sgt. Hartman]

I am currently running a pre-cycle prime as well. My low carb days I only eat carbs pre-WO and post-WO except for fibrous veggies I eat throughout the course of the day. I am doing 2 low - 1 high, then 3 low - 1 high. Just running this split because it fits with my WO schedule better to minimize low carb workout days. This is pretty conservative but it's my first time doing it and I am not willing to lose any muscle tissue.

What is the diet you posted? Is that your current maintenance diet? If so, it could use a little tweaking but it's a very good starting point for a pre-cycle prime. Macros look fine, some of the food sources could be better but no biggie. You should post up the diet you're gonna run on cycle as well.

[nav13]

yeah i plan on mixing in some red meat here and there. As far as total calorie intake and carb/protein ratio it looks good tho or should i cut down the carbs some more? So your recommending i get some fish oil pills then as well? yeah cookies might not be the best but they help out with not going insane. Plus are they not good with only 6g of sugar and contents mostly being enriched wheat flour, vegetable oil, oatmeal, brown sugar?

[nav13]

Sgt. hartman, this is my maintnance diet but I'm not sure how I should sufficiently tweak my diet while on a cycle. Any insight on how I should change up the macros or food sources?

[POPS]

I am about to start a cycle of 500 mg test e every week for 12 weeks. This is my current diet and I'm looking to see if I should increase protein/carb/fat intake or really go for more calories. My plan is to put on as much lean mass as possible. I'm not interested in getting huge gains.

age: 24
height: 5'10"
weight: 186
bf: not accurate but probably around 12%

Meal 1: 8 am cal/carb/protein/fat
1 whole egg 71/0/6/5
5 egg whites 80/0/20/0
1/2 cup oatmeal 140/26/5/2.5
1 bannana 105/27/1/0
total: 396/53/32/7.5
IM NOT TOO SURE ABOUT THE BANANA HERE BECAUSE OF THE SUGAR CONTENT

Meal 2: 11 am
protein shake 130/6/22/2
flax seed cookie 120/14/2/4
can of tuna 140/0/24/4
total: 390/20/48/10
ID LIKE TO SEE 2 CANS OF TUNA, 2 CUPS OF GREEN VEGGIES AND 1 CUP OF EITHER BROWN RICE OR 4-6 OZ OF SWEET POTATOES. DROP THE COOKIE AND SHAKE.

Meal 3: 2 pm PWO
protein shake 2 scoops 260/12/44/4
1 cup cereal 200/36/9/5
1/2 cup skim milk 45/7/5/0
Total: 505/55/57/9
DROP THE CEREAL AND MILK AND ADD OATS AND MAKE IT WITH WATER

Meal 4: 5 pm
1 chicken breast 284/0/54/6
2 cups spinach 10/0/1/0
2 tbsp dressing 110/2/0/4
total: 404/2/55/17
IM NOT TOO CRAZY ABOUT THE DRESSING BUT THE NUMBERS ARE NOT TOO BAD


Meal 5: 8 pm
1 chicken breast 284/0/54/6
2 pieces whole wheat bread 100/20/8/2
2 cups sugar snap peas 140/23/7/0
total: 524/43/69/8
DROP THE BREAD. BESIDES WW BREAD IS NOT THE GREATEST SOURCE FOR CARBS AND ESPECIALLY AT 8PM

Meal 6: bedtime between 10-12 pm
flax seed cookie 120/14/2/4
protein shake 130/6/22/2
8 oz greek yogurt 140/0/14/0
Total: 390/0/14/0
DROP THE COOKIE AND MAKE SURE THE SHAKE IS CASEIN AND NOT WHEY. YOU NEED SLOW DIGESTING PROTEIN AT BEDTIME AND THE WHEY IS MADE FOR PWO


Overall: 2609/193/235/55
carbs = 40%
protein = 49%
fats = 11%

any help would be appreciated thank you.

My recc in bold. Im no pro but I have been coached by Damien and Gbrice and Im doing pretty good with their help...

[Sgt. Hartman]

Sgt. hartman, this is my maintnance diet but I'm not sure how I should sufficiently tweak my diet while on a cycle. Any insight on how I should change up the macros or food sources?

The macro split looks fine, although your fat might be a little low, I keep mine low as well.

For on-cycle diet I would start by adding 1000 cal and make adjustment based on results.

Have you been eating the diet you posted? You need a good established maintenance diet that you've eaten consistently for several weeks without losing or gaining weight before you start priming. This way you can monitor more closely what you need to do with your carbs during priming and also how many cals to shoot for on-cycle.

[Gucks]

I am about to start a cycle of 500 mg test e every week for 12 weeks. This is my current diet and I'm looking to see if I should increase protein/carb/fat intake or really go for more calories. My plan is to put on as much lean mass as possible. I'm not interested in getting huge gains.

age: 24
height: 5'10"
weight: 186
bf: not accurate but probably around 12%

Meal 1: 8 am cal/carb/protein/fat
1 whole egg 71/0/6/5
5 egg whites 80/0/20/0
1/2 cup oatmeal 140/26/5/2.5
1 bannana 105/27/1/0
total: 396/53/32/7.5 add a full cup of oatmeal for bulking on cycle. i agree, ditch banana. 15g of suagr in a medium banana!

Meal 2: 11 am
protein shake 130/6/22/2
flax seed cookie 120/14/2/4
can of tuna 140/0/24/4
total: 390/20/48/10 not enough carbs, add some rice/pasta/potatoe's. carbs up to at least 70g! prefer if u used 2 cans of tuna rather then 1 shake and 1 can.

Meal 3: 2 pm PWO
protein shake 2 scoops 260/12/44/4
1 cup cereal 200/36/9/5
1/2 cup skim milk 45/7/5/0 what do u mean by cereal? as in breakfast cereal? :S if it is then ditch it. cereals have 2 much sugar! not enough fat. use full fat milk.
Total: 505/55/57/9

Meal 4: 5 pm
1 chicken breast 284/0/54/6
2 cups spinach 10/0/1/0
2 tbsp dressing 110/2/0/4 wheres the carbs man?! maybe ditch dressing, alot r high in salt. some gd carb source. 75-100g
total: 404/2/55/17

Meal 5: 8 pm
1 chicken breast 284/0/54/6
2 pieces whole wheat bread 100/20/8/2 that a big chicken breats for 54g p? not sure if u have that right. more carbs for ur cycle. whole wheat bread is to high on GI scale, brown rice/pasta wuld be better. up carbs to about 100g
2 cups sugar snap peas 140/23/7/0
total: 524/43/69/8

Meal 6: bedtime between 10-12 pm
flax seed cookie 120/14/2/4
protein shake 130/6/22/2
8 oz greek yogurt 140/0/14/0 is this casein protein? it should be if it isnt. u did the totals wrong btw. and u need a bigger scoop of protein. and no sugar b4 bed! ditch the cookies, have them at 8pm if u really want them.
Total: 390/0/14/0

Overall: 2609/193/235/55 nowhere near enough carbs for bulking. get it up to 500g. protein up to 275g-ish. fat up to 75-100g
carbs = 40%
protein = 49%
fats = 11%

any help would be appreciated thank you.

ur diet is reasonable for cutting, but if ur gonna cycle on this diet, 4get it! sort your diet out first. calroesi should be up around 4k mark with a 50:40:10 split between c:f. and i agree with max. a good efa and multi vitamin with breakfast is always good.

[Gucks]

dont know why that emote came up...ment to say carb: protein:fat ratio.

[nav13]

The macro split looks fine, although your fat might be a little low, I keep mine low as well.

For on-cycle diet I would start by adding 1000 cal and make adjustment based on results.

Have you been eating the diet you posted? You need a good established maintenance diet that you've eaten consistently for several weeks without losing or gaining weight before you start priming. This way you can monitor more closely what you need to do with your carbs during priming and also how many cals to shoot for on-cycle.

I have been on a fairly decent diet for a while just not as clean as this diet here. basically wasnt counting calories and what not but still ate fairly healthy. as for this diet, I have been on it for a week. But yeah just adding everything up now so it will be easier to adjust as needed. I also plan on fixing it up a bit with the input I have been given.

ur diet is reasonable for cutting, but if ur gonna cycle on this diet, 4get it! sort your diet out first. calroesi should be up around 4k mark with a 50:40:10 split between c:f. and i agree with max. a good efa and multi vitamin with breakfast is always good.

Sounds good. I'll definitely adjust it and add some brown rice / pasta and some sweet potatoes in the mix. As for the meats I'm going to switch it up here and there obviously with lean red meat, fish, and chicken/turkey. I also take a centrum multi vitamin every day and just purchased some fish oil pills to take with the vitamin.

I'm gna go ahead and get a pic up here soon just to show I have been eating good and im not a fat slob since I know a lot of people lie about diets. But I am very thankful for the help. Since this will be my first cycle I am trying to make the most out of it. I'll put up further diet info over the next few days to show you what I have changed up. thanks again.

[Gucks]

I have been on a fairly decent diet for a while just not as clean as this diet here. basically wasnt counting calories and what not but still ate fairly healthy. as for this diet, I have been on it for a week. But yeah just adding everything up now so it will be easier to adjust as needed. I also plan on fixing it up a bit with the input I have been given.



Sounds good. I'll definitely adjust it and add some brown rice / pasta and some sweet potatoes in the mix. As for the meats I'm going to switch it up here and there obviously with lean red meat, fish, and chicken/turkey. I also take a centrum multi vitamin every day and just purchased some fish oil pills to take with the vitamin.

I'm gna go ahead and get a pic up here soon just to show I have been eating good and im not a fat slob since I know a lot of people lie about diets. But I am very thankful for the help. Since this will be my first cycle I am trying to make the most out of it. I'll put up further diet info over the next few days to show you what I have changed up. thanks again.

your welcome man look forward 2 seeing pics after cycle!

[nav13]

Yeah I am definitely excited about it. I've been wanting to do a cycle for over 2 years now but was to young and was busy with school. I will post up a pic prior to the cycle and give updates along the way.

[Sgt. Hartman]

ur diet is reasonable for cutting, but if ur gonna cycle on this diet, 4get it! sort your diet out first. calroesi should be up around 4k mark with a 50:40:10 split between c:f. and i agree with max. a good efa and multi vitamin with breakfast is always good.

Really?!?! Following this advise is a recipe for fat gain. That would be 1400cal over your maintenance level with 50% of your cals coming from carbs. Carbs cannot be converted into muscle tissue, they're only used as the energy to convert protein to muscle tissue. Unused carbs get stored as fat and there's no way you can burn 500grams of carbs a day unless you are one of those who have a crazy fast metabolism or do ridiculous cardio. I'm not saying that there isn't anybody who needs 500grams of carbs a day but most don't and it definitely isn't a good starting point for someone who is bulking for the first time and just figuring out his bodies caloric requirements.

Just my opinion - start with a standard 45 - 40 - 15 split (pro - carb - fat).

[Gucks]

Really?!?! Following this advise is a recipe for fat gain. That would be 1400cal over your maintenance level with 50% of your cals coming from carbs. Carbs cannot be converted into muscle tissue, they're only used as the energy to convert protein to muscle tissue. Unused carbs get stored as fat and there's no way you can burn 500grams of carbs a day unless you are one of those who have a crazy fast metabolism or do ridiculous cardio. I'm not saying that there isn't anybody who needs 500grams of carbs a day but most don't and it definitely isn't a good starting point for someone who is bulking for the first time and just figuring out his bodies caloric requirements.

Just my opinion - start with a standard 45 - 40 - 15 split (pro - carb - fat).

i get 500g carbs and i get steady muscle gains, no fat. for a guy on a cycle who should be training hard 500g carbs is needed imo. i agree with u carbs r just energy, but ur bodys metabolism increases with roids, and u can push urself harder and longer in the gym burning more cals. and ye, he needs 2 up his protein aswell. id say between 275-300g is good. hell be cycling for 12 weeks so he should find a sweet spot! i wuld put his maintenance calories at about 3100 off the top of my head aswell. the cals he posted were when he was cuting. i think 4k calories is good. its what i get and im natty.

[nav13]

Ok quick question in regards to consuming fats such as evoo and almonds.... I have read its best to not consume fats along with carbs due to the insulin spike in the body which ends up storing more of the fats rather than using them. Does this mean when I have meals with fats such as almonds and evoo I should skip out on the carbs for that particular meal or not since the carbs I'm consuming have a lower GI?

[POPS]

Ok quick question in regards to consuming fats such as evoo and almonds.... I have read its best to not consume fats along with carbs due to the insulin spike in the body which ends up storing more of the fats rather than using them. Does this mean when I have meals with fats such as almonds and evoo I should skip out on the carbs for that particular meal or not since the carbs I'm consuming have a lower GI?

how about having either sweet potaotes and/or brown rice with fish oil and drop the almonds and evoo?

[nav13]

well my body needs some source of fats so figured that almonds / evoo are good sources. If I didn't throw something like that in my fat intake would go below 60g for sure and thats just not acceptable.

[POPS]

I agree. I think I just read that almonds are " calorie dense " ( ? ) and you have to watch how many you consume. Not 100% on this but its something like this. How about some natty pb? Ill have a few T throughout the day....

[nav13]

Well either one works really. They both work under the same principle of adding nuts to your diet. After looking up the break down of natty peanut butter it is similar to almonds with almonds having a slightly higher calorie count and total fat count. Only around like 40 calories and 4g of fat which doesnt worry me much at all. Plus I have always heard almonds are very good for you due to many reasons.

[Gucks]

I agree. I think I just read that almonds are " calorie dense " ( ? ) and you have to watch how many you consume. Not 100% on this but its something like this. How about some natty pb? Ill have a few T throughout the day....

calorie dense just means it has alot of calories per weight, if u compare the calories in the 100g of almods (about 600cal) to 100g of chicken(about 200cal) its alot more calorie dense. calorie dense foods r due to fat, 9cal per g of fat compared to 4cal per g of carbs and protein.