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  1. #1
    jasc's Avatar
    jasc is offline Welcome to the Good Life
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    So it's about that time to dial in my diet. I typically follow the below baseline plan daily, except I also eat snacks (mainly hard-boiled eggs) whenever I'm hungry too.
    TDEE: 2462
    Goal: Lean Bulk (would be great to lose 1-2%bf too, currently at 10%)
    Lift 4x/week for approx 45 min.
    Cardio 25-30min 2x week

    Format: P/C/F

    7:50 1.5scoops of whey & 3/4 cup oats 44/48/5

    8:30 Real Turkey sandwich on whole wheat 16/28/3

    10:00 4oz. 93/7 ground beef n slice of ww bread 25/13/9

    12:30 5oz. Chickn/1 cup brocc./pinch of cheese 36/7/6

    3:30 5oz. Chickn/1 cup brown rice 33/33/3

    4:45 - 5:45 Workout

    6:00 1.5 scoops of whey & 3/4 cup oats 44/48/5

    7:00 2 cans Tuna, Half head of Romaine, 1.5 tbs olive oil 53/2/22

    9:00 4 egg whites/2 whole & 3 strips of turkey bacon 38/6/15

    Total baseline cals. 2508 289/185/68

    Side notes:
    - I've been eating about 6 hard- boiled eggs a day on top of this, plus a chicken wrap (4-5 oz chicken, 1 leaf romaine, 1 oat bran/flax seed wrap) with this included my recent macros are approx. 2925 cals. 345/207/81

    - I know my protein is high n carbs seem too low. I used to do a 40/40/20 split but the carbs bloated me to all hell so I dropped em and upped protein.

    - My whole wheat bread choice is not the best, suggestions welcome

    - If I were to up my shakes from 3/4 cup oats to 1 cup, I could net over 30g extra carbs (120 calories).. thoughts?

    - I can't stand sweet potatoes but like brown rice n love oats

    Thx for readin my novel fellas.. plz feel free to suggest any changes you feel necessary.

    cheers!
    Last edited by jasc; 05-23-2012 at 10:54 AM.

  2. #2
    bikeral's Avatar
    bikeral is offline Life is only stressful if you care!
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    Jasc the man. I will be subscribed and looking forward to seeing how it goes. Guys here will probably ask you for complete stats to help you better.

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    8 meals a day PLUS snacks? Because you get hungry?

    What's your current weight?
    NO SOURCES GIVEN

  4. #4
    jasc's Avatar
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    Quote Originally Posted by bikeral
    Jasc the man. I will be subscribed and looking forward to seeing how it goes. Guys here will probably ask you for complete stats to help you better.
    Sup bud. Good to see ya

  5. #5
    jasc's Avatar
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    Quote Originally Posted by SteM
    8 meals a day PLUS snacks? Because you get hungry?

    What's your current weight?
    Yup.. meals are small. I seem to do better with many small meals than a few large.

    Currently at a sad 170lbs.. Before I got sick a few weeks back n couldn't eat for a couple weeks I was just under 180.. 29yrs old, 5'7-5'8 (think I'm shrinkin..lol)

  6. #6
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    Are you on cycle?

  7. #7
    jasc's Avatar
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    Quote Originally Posted by Sgt. Hartman
    Are you on cycle?
    Just jumped back on. I was about 1.5 weeks into a cycle when I started getting sick.. Dropped down to trt dose to avoid starting pct n not wanting to waste my liquid gold

    My first cycle I bumped cals 25% which seemed to be too much because I ended up gaining a few lbs of fat. This cycle I was gonna bump 15-20% above normal n see how it goes.

  8. #8
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    could sub some whole pasta instead of the bread.

  9. #9
    jasc's Avatar
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    Quote Originally Posted by 00ragincajun00
    could sub some whole pasta instead of the bread.
    Good idea bud, that got me thinkin..
    I love me some whole grain pasta.. I cut it out when my carbs were too high a few months back... I noticed it'd bloat me pretty good.

    I could drop meals 2 n 3 and sub in a good helping of pasta w/homemade chicken or beef sauce. It'd eliminate my whole wheat bread completely n during that time I'm sittin at my desk so bloat isn't a big deal. Thanks man

  10. #10
    RaginCajun's Avatar
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    Quote Originally Posted by jasc View Post
    Good idea bud, that got me thinkin..
    I love me some whole grain pasta.. I cut it out when my carbs were too high a few months back... I noticed it'd bloat me pretty good.

    I could drop meals 2 n 3 and sub in a good helping of pasta w/homemade chicken or beef sauce. It'd eliminate my whole wheat bread completely n during that time I'm sittin at my desk so bloat isn't a big deal. Thanks man
    Maybe try gluten free pasta and see if it helps. U could have a lil food allergy

  11. #11
    jasc's Avatar
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    Quote Originally Posted by 00ragincajun00

    Maybe try gluten free pasta and see if it helps. U could have a lil food allergy
    I'll give that a shot.. never tried the gluten free. The gas the regular ww pasta gives me is unreal..

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