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  1. #1
    cloud_strife is offline Associate Member
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    Exclamation my diet for mass

    Hi GUys,
    I have some difficulties (i.e. not dieting properly) with the diet because I get stressed easily if I have to follow one, plus I tend to skip meals if the meal is not appetizing enough

    i am now 30yo, 5 ft 11inch and 176 lbs with around 13% body fat

    this diet is 30
    00kcal (wo days) , almost a zone (a little bit less protein and a little bit more fat)

    what do you think?

    during my summer cycle (400 test e , 300 deca ew and 50winny ed) I would like to switch from 3000 to 4000kcal using the same foods, adjusting the quantities

    other posts:
    workout
    http://forums.steroid.com/showthread...er-need-a-plan
    cycle
    http://forums.steroid.com/showthread...cle&highlight=

    breakfast h8
    whole oats 40g
    milk150g
    orange juice (3 oranges)
    two whole eggs plus two whites
    cheese 30g (to give taste to the eggs)

    snack1 h10
    yogurt 250ml

    lunch h13
    tuna 100g
    pasta 150g

    snack2 h17
    100 wholewheat break
    100g bresaola (a very lean meat of italy)

    pre-wo h18
    5 g bcaa

    post-wo h19
    shake with
    30g maltodextrin
    30g when protein
    1 apple(200g)
    10g creatine
    3g vitamin C

    dinner h20
    potatoes 300g
    vegetables(broccoli or asparagus or spinach or other...200 g )
    lean meat(chicken or beef ) 200g

    late meal h24
    30g mix made of nuts and dried fruit
    125g cottage cheese
    fish oil 15g
    Last edited by cloud_strife; 04-22-2011 at 06:14 PM.

  2. #2
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    This diet needs macro's calories/protien/carbs/fat for each meal and for the total day

  3. #3
    cloud_strife is offline Associate Member
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    I did the calculations directly for the 4000kcal version since I'll be using 4000 kcals


    totals:
    kcal: 4044, protein 280grams (27.7%), carbs 334.83G(33.1%), fats 145.58g (32.4%)
    protein per pound of body weight 7.5 g


    breakfast h8: kcal 725, p 56.33, c 42, f 38
    whole oats 40g
    milk250g
    orange juice (3 oranges)
    two whole eggs plus four whites
    cheese 40g (to give taste to the eggs)

    snack1 h10: kcals 365, p 19.5 , c 24.5, f 21
    yogurt "no added sugar" 500ml

    lunch h13:kcals 565, p 46.84, carbs 111.30, fat 8.02

    tuna 110g
    pasta 150g

    snack2 h17;kcals 420, p 19.5, c 66.40, f 32
    100g wholewheat break
    100g bresaola (a very lean meat of italy)

    pre-wo h18: kcals 20
    5 g bcaa

    post-wo h19: kcals 408.59, p 31.82, c 65.59, f 2.27
    - wo days only, so on non trainng days my total cals would be 3600 instead of 4000
    shake with
    30g maltodextrin
    50g when protein
    1 apple(200g)
    10g creatine
    3g vitamin C

    dinner h20: kcals 915, p 68.31, c 69.84, f 38.92
    potatoes 300g
    vegetables(broccoli or asparagus or spinach or other...200 g )
    lean meat(chicken or beef ) 300g

    late meal h24:kcals 458, p 20, c 6.89, f 29.11
    30g mix made of nuts and dried fruit
    125g cottage cheese
    fish oil 10g

  4. #4
    cloud_strife is offline Associate Member
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    double post
    Last edited by cloud_strife; 04-23-2011 at 05:40 AM.

  5. #5
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Bring your fat way down (by 15%), up the protein by about 50g from a meat source, add sweet potato in there too. Steak and sweet potato would be a great dinner. Make that your dinner and move "dinner" meal to "snack 2" and drop the dairy if you can.

  6. #6
    cloud_strife is offline Associate Member
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    Quote Originally Posted by Twist View Post
    Bring your fat way down (by 15%), up the protein by about 50g from a meat source, add sweet potato in there too. Steak and sweet potato would be a great dinner. Make that your dinner and move "dinner" meal to "snack 2" and drop the dairy if you can.
    I made the changes you proposed, is it better?
    totals:
    kcal: 4025, protein 360grams (35.8%), carbs 467g(46.5%), fats 77g(17%)



    breakfast h8:
    kcal 723, p 67, c 89, f 13
    whole oats 80g
    milk150g
    orange juice (3 oranges)
    six egg whites
    whey protein 30g
    sweet corn 150g

    snack1 h10;kcals 512, p 32, c 93.6, f 2.27
    150g wholewheat break
    100g bresaola (a very lean meat of italy)

    lunch h13:kcals ***, p 57.6, carbs 111.30, fat 8.03
    tuna 150g
    pasta 150g



    pre-wo h1
    8: kcals 20
    5 g bcaa

    post-wo h19: kcals 408.59, p 31.82, c 65.59, f 2.27 - wo days only, so on non trainng days my total cals would be 3600 instead of 4000
    shake with
    30g maltodextrin
    50g when protein
    2 apples(400g)
    10g creatine
    3g vitamin C

    snack 2 kcals 503, p 67, c 35, f 9
    potatoes 300g
    lean meat(steak ) 200g


    dinner h20: kcals 677, p 74, c 69, f 10
    potatoes 300g
    vegetables(broccoli or asparagus or spinach or other...200 g )
    lean meat(steak ) 300g

    late meal h24:kcals 260, p 15.3, c 5, f 20

    125g cottage cheese
    fish oil 10g

  7. #7
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    I would still drop the dairy but its up to you. Looks better. I would also change the orange juice to a juice with multiple fruits. That's about it.

  8. #8
    cloud_strife is offline Associate Member
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    Quote Originally Posted by Twist View Post
    I would still drop the dairy but its up to you. Looks better. I would also change the orange juice to a juice with multiple fruits. That's about it.
    well i dropped most of the dairy
    is the dairy bad because of the fat? the point is that I don't like oatmeal by itself, should I try in juice?

    which fruits?

    and people told me to eat cottage cheese before bedtime, should I drop that too?

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