1st cycle diet a little advice please

[sgt2jay]

stats
5'10"
205 lbs
about 15%BF

Cycle
test e 200 mon and thur
hcg 250iu mon anf thur
4iu hgh daily
armoasin 10mcg daily
10mcg t4 daily

5am - 530 fasted Cardio

brkfst - 638 cal
2 eggs 4 whites 333 cal - 30p 10f
3/4 cupo oats 225 cal 7.5 p 35 c
1 slice eziekial bread 80 cal 4p 15c

snack 225 cal

shake 120 cal 24p 2 c 2 f
banana 105 cal 1 p 27 c

lunch - 510 cal
7oz chicken 300 cal 56p 3f
1/2 brown rice 109 cal 2.5 p 23c
1/3 cup almonds 101 cal 6p 6c 14f

snack - 220 cal
shake - 120 cal 24p 2c 2f
pb 100 cal 4p 3c 8f

Dinner 622 cal
7 oz flank steak 338 cal 56 p 10 f
medium yam 100 cal 2p 23c 1f
spinach 65 cal 8p 10 c
olive oil tbls 119 cal 13f

Gym about 45min after dinner.

snack - 220 cal
shake - 120 cal 24p 2c 2f
pb 100 cal 4p 3c 8f

I tried to keep it very simple. I pre-make all my meals on the week end and freeze please consider any changes to be easy and simple,

thanks in advance

[jypoll]

post total macros

[big_ron]

Age?..

[sgt2jay]

sorry age 41
2635 cal 254 p 161 c 63f

[Back In Black]

sorry age 41
2635 cal 254 p 161 c 63f

They don't add up, I get 2227 cals!

What are your goals?

[sgt2jay]

i come up with 2435 cal,anyway.
goals are a tough one. i dont specifically have one. i am letting the mirror tell me when i am done.
if i have to give one id say to keep weight between 200 - 210 but closer to 10% BF. that being said if i were to get bigger and keep bf% low i am happy with that.

i little back ground i started diet in feb 2009 @ 290 or so lbs, got down to 185 with 33 inch pant size now at 205 same pant size and im kind of liking the bigger look, so i though id give test a go.

i know thas about as clear as mud hope it helps

[Back In Black]

i come up with 2435 cal,anyway.
goals are a tough one. i dont specifically have one. i am letting the mirror tell me when i am done.
if i have to give one id say to keep weight between 200 - 210 but closer to 10% BF. that being said if i were to get bigger and keep bf% low i am happy with that.

i little back ground i started diet in feb 2009 @ 290 or so lbs, got down to 185 with 33 inch pant size now at 205 same pant size and im kind of liking the bigger look, so i though id give test a go.

i know thas about as clear as mud hope it helps

It really doesn't help. It all kind of says you want to gain muscle and lose fat at the same time?! I'd pick one or the other you'll be much happier with the results.

What cycle are you thinking about running?

[sgt2jay]

cycle is at the top.


Cycle
test e 200 mon and thur
hcg 250iu mon anf thur
4iu hgh daily
armoasin 10mcg daily
10mcg t4 daily

lets go with gain if i have to pick

[Back In Black]

cycle is at the top.


Cycle
test e 200 mon and thur
hcg 250iu mon anf thur
4iu hgh daily
armoasin 10mcg daily
10mcg t4 daily

lets go with gain if i have to pick

Aplolgies, must take more time reading! How long will it run for?

Then you will want to gain the leanest possible way at 15%. Drop 20g of fat and add about 40g of carbs. We'll try to minimise fruit and go with good complex carbs. I'll have a look later, gotta tidy th ehouse and go to the gym right now!

[sgt2jay]

i will drop all pb drops about 16 - 18g fat and change 1/2 cup outs to full cup and full cup rice at lunch brings me to about 35g carb. calories will be close to the same at this point.

[sgt2jay]

-bump

[Back In Black]

-bump

Bump after 2 hours????

[sgt2jay]

sorry did mean to offend anyone, just looking to keep it fresh.

[Back In Black]

You won't get lost mate, some us have families, jobs, live in different time zones.

Do me a favour, can you tell me the usual times of the meals listed above and, when you have a shake is it straight whey?

[sgt2jay]

eat in order and pretty consistent
345am wake up and off to gym
530am
9am
noon
2pm
5pm
730pm

830pm bed time

straight whey

and i forgot to add i am currently gym weights and cardio in am, but next week i am moving schedule to do am cardio and gym after dinner out lined in diet

[Back In Black]

Ok, I'm gonna ask you to add some protein at bedtime itself, another 40g to bump your protein up to 280g. That's on the basis that each of your 6 other meals contain 40g protein.

Include 50g carbs in your breakfast, pre AND post workout and 1 of the other meals (not bedtime). Include veggies as suggested and fats down to 45-55g daily.

If you do shakes because it's all you can do then you need to look into getting a blend. In fact I only ever really use a blend now except bedtime which is straight casein.

There'll be some trial and error and you may have to adjust frequently to get it right.

Post something up on those guidelines and we'll have a butchers!

[sgt2jay]

ill work it out this weekend and repost. thanks

[Back In Black]

No worries mate, I'm not about much at the weekend so may be Monday b4 I get a look anyway.

[sgt2jay]

thanks for taking the time

[sgt2jay]

ok i tweaked it a bit but not to the fulll extent that you asked. please dont take this as a slap in the face i just want to start abit lower on cards and work into. 3 1/2 years age i was 290 and maybe 25 - 26% body fat so lets just say in a bit gun shy with carbs

445am 35min cardio w/ HR @ 120 - 130

530am
5 egg whites 12 cal 25 p
a whole omega 3 egg 85 cal 7 p 6f
1 cup oats 300 cal 54 c 5p 2.5 f
total 510 cal 37 p 54 c 8.5 f

9am snack
shake 240 cal 48 p 2c 2f

12pm
7oz chicken 300cal 56 p 3 f
1 cup brown rice 218 cal 5 p 46c
1/3 cup almonds 101 cal 6 p 6 c 14 f
total 619 cal 67 p 52 c 17 f

2pm snack
shake 240 cal 48 p 2c 2f


430pm-5pm
7oz steak 338 cal 56p 10f
yam 100 cal 2 p 23 c
spinach 65 cal 8p 1f
tbsp olive oil 119 cal 13 fat
ezikial bread 82 cal 4 p 15 c
total 700 cal 70 p 38 c 13 f

post work out snack- with out oats on non work out days @8pm
shake 240 cal 48 p 2c 2f
1/4 cup gorund oats in shake 75 cal 13.5 c

total 2624 cal 318 9 225 c (work out days) 150 c (non work out days) 55.5 f
47% p 34% c 19% f

hope this is a good start
also added eca pre cardio and 30 pre lunch
pre work out jack 3d + 200mg caffeine

[sgt2jay]

bump

[Back In Black]

Only 25 mins this time before bumping!!!

Re read post 16 re carb amounts per meal.. If you have a real issue with carbs then 50g in breakfast and pre and post workout only.

And some veg in 12 30 meal wouldn't go amiss.

And i make it 64g fat?!

[sgt2jay]

check again it was 12 hours

[sgt2jay]

i added 55.5 fats i forgot to add in the olive oil.

i can move some carbs around, but just one question. I usually am going to bed about 2 - 2.5 hours after work out. would you go with that many carbs before bed?

[Back In Black]

On my evening workout I have my PWO meal of 50g carbs, 50g protein at 8 30 pm.

At 10pm i have my bedtime cottage cheese, casein and PB.

PWO is PWO. Morning or night. Macro's are macro's. Morning or night. Cutting or bulking!

And fats should be maxing at 45-50g

[Sgt. Hartman]

As long as your total calories for the day are within your bodies' energy requirements carbs before bed are fine. Eating too many calories is what causes the storage of BF, not the timing of the macros eaten.

[sgt2jay]

i think i am close.

530am
5 egg whites 117 cal 25 p
a whole omega 3 egg 85 cal 7 p 6f
1 cup oats 300 cal 54 c 5p 2.5 f
total 502 cal 37 p 54 c 8.5 f

9am snack
shake 240 cal 48 p 2c 2f

12pm
7oz chicken 300cal 56 p 3 f
1/2 cup brown rice 109 cal 2.5 p 23c
cup Green bean 34 cal 8 c
total 443 cal 58.5p 31 c 3 f

2pm snack
shake 240 cal 48 p 2c 2f


430pm-5pm
7oz steak 338 cal 56p 10f
yam 158 cal 2 p 37 c (130 – 135g)
spinach 65 cal 8p 1f

ezikial bread 82 cal 4 p 15 c
total 643 cal 70 p 52 c 11 f

post work out snack- with out oats on non work out days @8pm
shake 240 cal 48 p 2c 2f
3/4 cup ground oats in shake 225 cal 40.5 c
Total 465 cal 48 p 42.5 c 2 f

total 2533 cal 309.5 9 183.5 c (work out days) 143 c (non work out days) 28.5 f

[Back In Black]

Closer.

Not enough fat overall, add 4-5g each of your shakes and 4g with meal 3. From fish oils/seeds/rapeseed oil etc.

[sgt2jay]

dang i for got to add i take 2 fish oil caps with breakfast and 2 with dinner 1 g fat each. so are you say in should change to 4 caps 9 am snack 4 caps 2pm snack and 4 caps with dinner meal.

sorry that would have helped to start with that it just didnt cross mymind when working out all the food.

i appreciate it and will try to be more detailed

[Back In Black]

4g additional fat at meals 2, 3 & 4. You will have enough AR breakfast and dinner.

Then you are gtg!

[sgt2jay]

appreciate it
i will post some results in the next few weeks