Starting cycle in one more week. Check out my diet

I'm going to be starting my first ever cycle in another week. It is a basic Test E for 12 weeks followed by nolva/clomid.

Current body stats: 5'10", 208lb, 11-12%bf


Diet:

MEAL # 1 PRO CARB FAT CAL

3 whole eggs 19 2 16 234
7 egg whites 25 1.5 .7 80
2 cup oats 12 56 8 332


LIFT

Meal # 2 (POST-WORKOUT)
Protein Shake 53 10 5 300
1 Cup Brown Rice 5 46 1.6 218


MEAL # 3

8oz Chicken Breast 48 0 2.5 217
8oz Sweet Potato 5 52 2 225
100g Brocolli 3 5 0 30

MEAL # 4

8oz Lean Meat 59 0 26 490
1 Cup Brown Rice 5 46 1.6 218
100g lettuce (dark greens) 1 3 0 16

MEAL # 5

8oz Chicken Breast 48 0 2.5 217
8oz Sweet Potato 5 52 2 225
100g Brocolli 3 5 0 30


1 hour low intensity cardio


MEAL # 6

8oz Salmon 49 0 26 466
1 Cup Brown Rice 5 46 1.6 218
100g lettuce (dark greens) 1 3 0 16

Total
PRO: 345g
CARB: 328g
FAT: 96g
CALORIES: 3532


Lifting stats current:
Bench: 150lb dumbbells for 5, BB is ~365 bc I do not work with it too much. My goal is to do more barbell work and push over 400 pounds
Squat: 475lb ATG and hoping it will go well into 500 pounds after 12 weeks on
Deadlift: 585lb using only chalk (no belt,wraps,etc). I hope to push that to mid 600.


Thanks for any advice

ur diet is pretty good and ur food choices are spot on, my only problem is ur total macros. 96g of fat is way 2 much, get ur fats to about 70g. most of ur fat is coming from salmon and "lean" meat, although 26g of fat is NOT lean 2 me. chicken or turkey is alot leaner then whatever meat choice you have there. if u replaced that 1 meat with something much leaner ur fats would be perfect. i would say bring your carbs up aswell for a cycle, aprox. 380g-400g would be a good target. ur protein is a little bit high imo, i think closer to 310g would be more accurate for ur bodyweight but thats nit-picking. ur diet is very good apart from ur fats and ur carbs being a little bit to low imo.

I just rechecked my breakdown for the lean meats. I guess I took the wrong numbers.

95% lean ground beef @ 8oz should be:
Pro:56
Carb:0
Fat:14
Cal:363

Maybe my fatty meals I will switch to 6oz portions, and switch a whole egg for just the whites?

I will revise my diet and post back later tonight.

Thanks

Are you currently gaining on this diet...

I would recommend running with this exact diet for 2 weeks and see what whappens to ur weight...

I would recommend some switching around tho...

Protein down a bit, carbs up and fat down...

If I had to sit u sum where it would be

3240 ish cals

300 p
350 c
72 f

We need to know what if doing now any what it is doing to you...

2 cups of oats is 120carbs bro...

Can u switch the cardio and the weight training around...

This will allow for much better nutrient timing...

I really do believe in stacking ur carbs around training now...

I would also drop the cardio to 30-45 mins per session... How frequent? 3-5 x per week I recommend.

U should now be priming for ur cycle... Are you?

Ur food choices are good, keep broccoli in there...

protein and carb look spot on to me.
Good luck.

Quote:

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Originally Posted by baseline_9

Are you currently gaining on this diet...

I would recommend running with this exact diet for 2 weeks and see what whappens to ur weight...

I would recommend some switching around tho...

Protein down a bit, carbs up and fat down...

If I had to sit u sum where it would be

3240 ish cals

300 p
350 c
72 f

We need to know what if doing now any what it is doing to you...

---

Actually I was going to start the diet this upcoming weekend and cycle the following. I'm going to work more on my diet tonight and report back

Quote:

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Originally Posted by baseline_9

2 cups of oats is 120carbs bro...

Can u switch the cardio and the weight training around...

This will allow for much better nutrient timing...

I really do believe in stacking ur carbs around training now...

I would also drop the cardio to 30-45 mins per session... How frequent? 3-5 x per week I recommend.

U should now be priming for ur cycle... Are you?

Ur food choices are good, keep broccoli in there...

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Yes I was planning on doing cardio 4 times a week. I can not switch them around due to my work schedule and my gym closing at the same time I get out. But I also agree with you, I wish I could work out later in the day.

Right now I'm on Palumbo's Cut Diet (have been on for 7 weeks), which is very similar to "the prime" I just reintroduced carbs this week but will be getting strict next week.

Thanks for all thefeedback. It seems I'll have to recalculate my numbers and switch some stuff up with my meals.

How has Palumbo's diet treated you?

Quote:

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Originally Posted by gbrice75

How has Palumbo's diet treated you?

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It's great. You drop bodyfat extremely quick.After the first week and a half all your energy is back and me personally started making strength gains while cutting fat. I would definately recommend you trying it out.

Thanks fellas

I like it...

I think ur calories and macros are where they need to be... Protein doesn't need to be that high but its no biggie...

Overall good... I would just rather see some of the carbs taken out of meal 6 and put into meal one...

U will do fine with this diet...

Don't force too much weight gain... Keep it lean and don't slip up... You can only grow so quickly... Adding more or less calories will not affect this factor greatly

Quote:

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Originally Posted by 1moreREPP

It's great. You drop bodyfat extremely quick.After the first week and a half all your energy is back and me personally started making strength gains while cutting fat. I would definately recommend you trying it out.

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I was just curious. Keto isn't for me; i've run it twice in my life and hated it both times. In all fairness, I didn't do Palumbo's diet which is much more up my alley; I ran CKD which I didn't like at all.

PS - I like your proposed diet alot, I think you're gtg. I partially agree with Base on meal 6 though... i'd take it a step further and remove all carbs from that meal, making it your only pro/fat meal. I'd redistribute those carbs evenly in thirds over meals 1, 2, and 3. Just another suggestion.

Quote:

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Originally Posted by 1moreREPP

REVISED DIET

MEAL # 1 PRO CARB FAT CAL

2 Whole eggs 12.6 1.2 10.6 156
7 egg whites 25 1.5 .7 80
1 cup oats 10 54 6 300


LIFT

Meal # 2 (POST-WORKOUT)
Protein Shake 53 10 5 300
1 Cup Brown Rice 5 46 1.6 218
1 Cup Blueberries .7 19 1 79


MEAL # 3

8oz Chicken Breast 48 0 2.5 217
8oz Sweet Potato 5 52 2 225
100g Brocolli 3 5 0 30

MEAL # 4

6oz 95% Lean Meat 46.4 0 11 300
1 Cup Brown Rice 5 46 1.6 218
100g lettuce (dark greens) 1 3 0 16

MEAL # 5

8oz Chicken Breast 48 0 2.5 217
8oz Sweet Potato 5 52 2 225
100g Brocolli 3 5 0 30


1 hour low intensity cardio


MEAL # 6

8oz Salmon 49 0 26 466
1 Cup Brown Rice 5 46 1.6 218
100g lettuce (dark greens) 1 3 0 16

Total
PRO: 326g
CARB: 344g
FAT: 73g
CALORIES: 3311

What do you guys think?
I added in a cup of berries post workout (I read this will help for protein absorption, it will also add a bit more carbs). I dropped my lean meat meal to a 6oz serving and also took out 1 whole egg to lower my fats and protein a bit. I'm just nervous this may be too many carbs in one sitting and maybe I should just up the brown rice/sweet potato in each of my meals to make up for lack of carbs originally.

Also at this total calorie count I may drop the cardio down to 30mins, 3-4 times a week.

Thanks fellas

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i like it, i think it gtg! base has a point about carbs in meal 6, no need for having carbs at that time of the day but thats nit picking. ur protein doesnt need to be that high but its not excessively high. good luck on ur cycle!

How are you measuring your oats? 2 cups dry would be 115g carbs - not 56.

Quote:

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Originally Posted by baseline_9

I like it...

I think ur calories and macros are where they need to be... Protein doesn't need to be that high but its no biggie...

Overall good... I would just rather see some of the carbs taken out of meal 6 and put into meal one...

U will do fine with this diet...

Don't force too much weight gain... Keep it lean and don't slip up... You can only grow so quickly... Adding more or less calories will not affect this factor greatly

---

I'm going to try and keep my fat gain at a minimum. I forgot what its like to have so much definition lol. Usually I walk around 225lb but cutting down and actually seeing your muscle more defined is such a great feeling.

Quote:

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Originally Posted by gbrice75

I was just curious. Keto isn't for me; i've run it twice in my life and hated it both times. In all fairness, I didn't do Palumbo's diet which is much more up my alley; I ran CKD which I didn't like at all.

PS - I like your proposed diet alot, I think you're gtg. I partially agree with Base on meal 6 though... i'd take it a step further and remove all carbs from that meal, making it your only pro/fat meal. I'd redistribute those carbs evenly in thirds over meals 1, 2, and 3. Just another suggestion.

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How long did you stick with your keto diets for? I hear alot of poele love them but to each their own. I know with Palumbo's diet I wanted to kill myself for the first 1.5-2 weeks. But I also wasn't on a strict diet before that and once you get past those cravings, you start feeling great. Like I said energy goes through the roof and the fat just melts off you. I actually went to pull 600 while on this diet and close to 20 pounds lighter. I actually broke it off the floor about 7" but I know for sure I'll get it in another month ;)

Quote:

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Originally Posted by Gucks

i like it, i think it gtg! base has a point about carbs in meal 6, no need for having carbs at that time of the day but thats nit picking. ur protein doesnt need to be that high but its not excessively high. good luck on ur cycle!

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Thanks for the input. I''ll try and tweak it a bit more because it seems like everyone agrees with meal 6.

Quote:

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Originally Posted by Damienm05

How are you measuring your oats? 2 cups dry would be 115g carbs - not 56.

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Yah I messed that up. Check out my revised plan, it should be alittle bit closer. I pulled all my calorie info off caloriecount.com


Thanks for all the help. I'm starting to get really excited to start my cycle. Can't wait to see the final result