my diet for mass

[cloud_strife]

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 3000kcal (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

[scotty51312]

This diet needs macro's calories/protien/carbs/fat for each meal and for the total day

[cloud_strife]

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

[cloud_strife]

double post

[Twist]

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.

[cloud_strife]

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 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
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

[Twist]

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.

[cloud_strife]

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?