Bulking diet for 1st time test use- new guy

[Beastmodesnake]

Hey everyone, I was hoping to get some advice and critique about my diet plan on my first test Cyp only cycle. I am 25 , 5'10, been lifting for 3 years, 170 lb ~15% bf. I started my test only cycle 2 weeks ago (pinned 4 times already). I know the recommended dose is 400-500 a week, so decided to take 400mg/week (I wonder if I should have bumped it up...)

Diet: Here is a typical day.

7:30 - 5 egg whites , 1 slice of wheat bread with peanut butter with 1 cut up banana. P= 37 c= 54 f = 17

10:00 - Greek yogurt with 1 cup Kashi cereal (go lean & go crunch mixed) p=26 c=57 f= 4

11:15 - workout

12:30 - 40 g whey isolate protein with 1 cup of skim milk. P=48 c =15 f=0

1:30 - 2 grilled chicken breast , sweet potato OR 1 cup of brown rice, mixed steamed veggies. P=63 c=42 f=8

Time??? - dried edemame snack. P=11 c=16 f=5

4:30 - 1 cup of brown rice with 1 can of tuna or chicken. P= 28 c=42 f =8

7:00 - 2 grilled tilapia ,4-5 grilled shrimp, steamed veggies. 1/2 avocado P=52 c= 19 f=19

10:30 - cassein protein shake. P = 30 c=17 f =0

This being my totals to:
Protein - 290
Carbs - 296
Fats - 61

This is the usual breakdown, but sometimes have to substitute foods based on work availability.
I've been reading about adding oats to the post work out shake, I want to give this a try.

Also, if I can't work out at lunch, then I work out around 7 pm with shake after and dinner 45 mins later.

I lift 3 days on , 1 day break- regardless on whether it's a weekday or weekend. Is it ok to do major groups during the day(back, bi, tri, chest, shoulders, legs) , and do cardio(20-30 mins) or abs at night? Or could this be over training? Please give me your advise. I am trying to maximize lean body mass while still maintaining a healthy body. Thanks in advance for all the advise to a newb.

[Beastmodesnake]

Any help or advise?

[gbrice75]

Looks decent. I'd get a better preworkout meal though... more protein.

I know you're not here for cycle advice/lecturing, but at your stats, you really have no business cycling IMHO. Roughly 145lbs of LBM... I mean you're shorter than me by an inch, we're roughly the same bodyfat currently, and i'm 197lbs - and it's debatable as to whether or not I should even cycle (not planning to, just saying).

Point being - you can do so much naturally. I really don't see the need to cycle, but it's your choice obviously.

3000 calories/day roughly. Sounds about right considering the test. Make sure you monitor your bodyfat and adjust calories if need be.

[noon]

That's a good meal plan

[Armykid93]

Looks decent. I'd get a better preworkout meal though... more protein.

I know you're not here for cycle advice/lecturing, but at your stats, you really have no business cycling IMHO. Roughly 145lbs of LBM... I mean you're shorter than me by an inch, we're roughly the same bodyfat currently, and i'm 197lbs - and it's debatable as to whether or not I should even cycle (not planning to, just saying).

Point being - you can do so much naturally. I really don't see the need to cycle, but it's your choice obviously.

3000 calories/day roughly. Sounds about right considering the test. Make sure you monitor your bodyfat and adjust calories if need be.

I agree. Listen to the vets advice

[Live for the PUMP]

OK, biggest NO NO I noticed right off the bat is your PWO meal. You need to multiply those carbs by about 4! After your workout your glycogen levels get depleted in your muscles and liver. Carbs are how you replace your glycogen levels. Use a simply carb for PWO for faster absorption. Don't get carried away and use candy or some of these other ridiculous things ppl think is ok. The more nutritious something is for you the better. My favorite is grahm crackers & fruit.

If you want to use oats put them before your workout (at least an hour for digestion). IMO oats are the best pre-workout energy. They will put any supplement to shame for sustained energy. Although I take a pre-workout supp usually too for even more intensity.

Other than that your meal plan looks legit bro.

Are feeling the test yet?

[Live for the PUMP]

For your workouts....No your not over-training based on info you supplied. If you can, do your cardio first thing in morning or immediately after your workout. This is when glycogen levels are depleted and you burn 300% (reference if requested) more fat.

[gbrice75]

OK, biggest NO NO I noticed right off the bat is your PWO meal. You need to multiply those carbs by about 4!

Good catch - I missed this and agree - you need to get some quality carbs in PWO. A cup of skim milk isn't going to cut it.

After your workout your glycogen levels get depleted in your muscles and liver.

Well, this is where we disagree. A single workout is hardly going to completely deplete glycogen stores... unless you are training with ridiculous intensity which i'm willing to bet 95% of the people on this site are not. Add to this that the person's diet contains a moderate amount of carbs on a daily basis, and you'll be topping off glycogen stores at best. To put it in perspective, when I'm carb cycling to cut, I go through 3 consecutive no-starchy carb days coupled with depletive type training (cardio intensive, high reps, total body, etc) and cardio.

Carbs are how you replace your glycogen levels. Use a simply carb for PWO for faster absorption.

Completely unnecessary IMO but to each his own. I'll stick with starchy carbs, even PWO.

Don't get carried away and use candy or some of these other ridiculous things ppl think is ok. The more nutritious something is for you the better. My favorite is grahm crackers & fruit.

You're advising people to stay away from candy (I agree) and eat more nutritious foods, then in the same breath tell us you're meal is graham crackers and fruit? Since when are graham crackers considered nutritious? Sorry man, I don't mean to pick on you but there are some inconsistencies here!

If you want to use oats put them before your workout (at least an hour for digestion). IMO oats are the best pre-workout energy.

Well at least we can agree on this. I work out in the morning, so oats are perfect for me. If I were to workout in the afternoon, i'd probably alternate oats with sweet potato - another excellent source.

[Live for the PUMP]

Well, this is where we disagree. A single workout is hardly going to completely deplete glycogen stores... unless you are training with ridiculous intensity which i'm willing to bet 95% of the people on this site are not. Add to this that the person's diet contains a moderate amount of carbs on a daily basis, and you'll be topping off glycogen stores at best. To put it in perspective, when I'm carb cycling to cut, I go through 3 consecutive no-starchy carb days coupled with depletive type training (cardio intensive, high reps, total body, etc) and cardio.

Valid point. I should of left the word "completely" out when referring to depleting glycogen. As it sounds like you already know, there are many factors that play a part. Is the person carb loading, duration, and intensity of exercise. None the less glycogen stores get depleted and carbs are needed to maintain blood glucose levels. This is why I use a simple carb (graham crackers) with a high GI for faster absorption. I don't disagree with using complex. I know many professionals that always say the more complex the better. I just know the time to get away with a simple carb is PWO meal.


You're advising people to stay away from candy (I agree) and eat more nutritious foods, then in the same breath tell us you're meal is graham crackers and fruit? Since when are graham crackers considered nutritious? Sorry man, I don't mean to pick on you but there are some inconsistencies here!

Again PWO meal is the only time to really get away with this. I believe in getting faster absorption through simple carbs for PWO meal. Fruit is nutritious and has many significant vitamins and anti-oxidants the body needs. Obviously in cutting due to the sugar in fruit, it should only be used PWO or in morning on empty stomach (glycogen levels depleted).


Well at least we can agree on this. I work out in the morning, so oats are perfect for me. If I were to workout in the afternoon, i'd probably alternate oats with sweet potato - another excellent source.[/QUOTE]
Absolutely.

[Live for the PUMP]

That didn't come out right. Let me try to fix with quotes.. lol

[Live for the PUMP]

Well, this is where we disagree. A single workout is hardly going to completely deplete glycogen stores... unless you are training with ridiculous intensity which i'm willing to bet 95% of the people on this site are not. Add to this that the person's diet contains a moderate amount of carbs on a daily basis, and you'll be topping off glycogen stores at best. To put it in perspective, when I'm carb cycling to cut, I go through 3 consecutive no-starchy carb days coupled with depletive type training (cardio intensive, high reps, total body, etc) and cardio.

Valid point. I should of left the word "completely" out when referring to depleting glycogen. As it sounds like you already know, there are many factors that play a part. Is the person carb loading, duration, and intensity of exercise. None the less glycogen stores get depleted and carbs are needed to maintain blood glucose levels. This is why I use a simple carb (graham crackers) with a high GI for faster absorption. I don't disagree with using complex. I know many professionals that always say the more complex the better. I just know the time to get away with a simple carb is PWO meal.

You're advising people to stay away from candy (I agree) and eat more nutritious foods, then in the same breath tell us you're meal is graham crackers and fruit? Since when are graham crackers considered nutritious? Sorry man, I don't mean to pick on you but there are some inconsistencies here!

Again PWO meal is the only time to really get away with this. I believe in getting faster absorption through simple carbs for PWO meal. Fruit is nutritious and has many significant vitamins and anti-oxidants the body needs. Obviously in cutting due to the sugar in fruit, it should only be used PWO or in morning on empty stomach (glycogen levels depleted).

Well at least we can agree on this. I work out in the morning, so oats are perfect for me. If I were to workout in the afternoon, i'd probably alternate oats with sweet potato - another excellent source.

[/QUOTE]
Absolutely.

[Live for the PUMP]

Ok I'm gonna have to learn how to quote better. Sorry

[hughmad]

Looking good brah. Good luck

[gbrice75]

Valid point. I should of left the word "completely" out when referring to depleting glycogen. As it sounds like you already know, there are many factors that play a part. Is the person carb loading, duration, and intensity of exercise. None the less glycogen stores get depleted and carbs are needed to maintain blood glucose levels. This is why I use a simple carb (graham crackers) with a high GI for faster absorption. I don't disagree with using complex. I know many professionals that always say the more complex the better. I just know the time to get away with a simple carb is PWO meal.

Again PWO meal is the only time to really get away with this. I believe in getting faster absorption through simple carbs for PWO meal.

Bingo. "Get away with" being the operative term here. As for faster absorption - well, no doubt simple carbs will facilitate this. We can argue all day on the necessity (or lack thereof IMO) of this, but I digress. Different debate for a different thread.

Fruit is nutritious and has many significant vitamins and anti-oxidants the body needs. Obviously in cutting due to the sugar in fruit, it should only be used PWO or in morning on empty stomach (glycogen levels depleted).

Yep - no argument against the nutritional value of fruit. I was only questioning the graham crackers. Agreed on your feelings of fruit consumption while cutting.

Ok I'm gonna have to learn how to quote better. Sorry

[Beastmodesnake]

Looks decent. I'd get a better preworkout meal though... more protein.

I know you're not here for cycle advice/lecturing, but at your stats, you really have no business cycling IMHO. Roughly 145lbs of LBM... I mean you're shorter than me by an inch, we're roughly the same bodyfat currently, and i'm 197lbs - and it's debatable as to whether or not I should even cycle (not planning to, just saying).

Point being - you can do so much naturally. I really don't see the need to cycle, but it's your choice obviously.

3000 calories/day roughly. Sounds about right considering the test. Make sure you monitor your bodyfat and adjust calories if need be.

Today i started having a serving of fat free cottage cheese on some Special K multigrain crackers and it tasted really good plus adding another 20 g of protein to my pre-workout meal, would that be a good addition ?

Yeah man to be honest i now really realize that i shouldn't have started yet, i should have gave it a couple of years of natural growth. I started having really good gains when i actually started a eating regiment and worked out with a set program. Oh well looks like i am already committed. 400 mg /week is the lower doses that i read people usually take, i wanted a low dose to start.

That's a good meal plan

Thanks man ,I've been trying to do a lot of research and learning a lot!

OK, biggest NO NO I noticed right off the bat is your PWO meal. You need to multiply those carbs by about 4! After your workout your glycogen levels get depleted in your muscles and liver. Carbs are how you replace your glycogen levels. Use a simply carb for PWO for faster absorption. Don't get carried away and use candy or some of these other ridiculous things ppl think is ok. The more nutritious something is for you the better. My favorite is grahm crackers & fruit.

If you want to use oats put them before your workout (at least an hour for digestion). IMO oats are the best pre-workout energy. They will put any supplement to shame for sustained energy. Although I take a pre-workout supp usually too for even more intensity.

Other than that your meal plan looks legit bro.

Are feeling the test yet?

Looks like i have been selling myself short by not taking carbs right after my workout! I have a coffee grinder and will grind oats and mix them with my PWO shake. I will probably also take some oats with my pre-workout yogurt instead of the Kashi cereals, or mix both of them?

I pinned for the 1st time exactly 2 weeks ago, so tonight was the 5th time of ~200 mg. I have been feeling a little more jumpy lately , it has definitely increased my sexual appetite! I feel like i need to go spread my seed lol.

Good catch - I missed this and agree - you need to get some quality carbs in PWO. A cup of skim milk isn't going to cut it.



Well, this is where we disagree. A single workout is hardly going to completely deplete glycogen stores... unless you are training with ridiculous intensity which i'm willing to bet 95% of the people on this site are not. Add to this that the person's diet contains a moderate amount of carbs on a daily basis, and you'll be topping off glycogen stores at best. To put it in perspective, when I'm carb cycling to cut, I go through 3 consecutive no-starchy carb days coupled with depletive type training (cardio intensive, high reps, total body, etc) and cardio.



Completely unnecessary IMO but to each his own. I'll stick with starchy carbs, even PWO.



You're advising people to stay away from candy (I agree) and eat more nutritious foods, then in the same breath tell us you're meal is graham crackers and fruit? Since when are graham crackers considered nutritious? Sorry man, I don't mean to pick on you but there are some inconsistencies here!



Well at least we can agree on this. I work out in the morning, so oats are perfect for me. If I were to workout in the afternoon, i'd probably alternate oats with sweet potato - another excellent source.

After this 12 week cycle, how long should i go before i can try out the carb cycling? I know the most important thing after getting off the gear is to try and bust your ass to try and keep the most % of the gains, so you probably still have to eat a lot of carbs right?




Thanks for all the valuable help everyone!!

[Live for the PUMP]

I pinned for the 1st time exactly 2 weeks ago, so tonight was the 5th time of ~200 mg. I have been feeling a little more jumpy lately , it has definitely increased my sexual appetite! I feel like i need to go spread my seed lol.

LMAO! Be careful that seed can grow into a little person. haha

[Live for the PUMP]

Looks like i have been selling myself short by not taking carbs right after my workout! I have a coffee grinder and will grind oats and mix them with my PWO shake. I will probably also take some oats with my pre-workout yogurt instead of the Kashi cereals, or mix both of them?

Absolutely you were selling yourself short!! Most important meal you ever consume is PWO. Personally I would invest in a blender. That is a bodybuilder's favorite tool! 3/4 - 1 cup of oats and some lean protein(or shake) at least 1 hour before a w/o your good to go. Use that coffee grinder for some coffee pre-workout too!

[gbrice75]

Today i started having a serving of fat free cottage cheese on some Special K multigrain crackers and it tasted really good plus adding another 20 g of protein to my pre-workout meal, would that be a good addition ?

It's a start. I'd rather see oats or something natural vs. special K crackers. Also, don't be afraid to use low-fat cottage cheese. A bit of fat is good for you (and vital!).

Yeah man to be honest i now really realize that i shouldn't have started yet, i should have gave it a couple of years of natural growth. I started having really good gains when i actually started a eating regiment and worked out with a set program. Oh well looks like i am already committed. 400 mg /week is the lower doses that i read people usually take, i wanted a low dose to start.

It is what it is. Just because you've started doesn't mean you can't stop now. But again, it sounds like you want to see it through to the end so this is the last i'll mention of it.

Looks like i have been selling myself short by not taking carbs right after my workout! I have a coffee grinder and will grind oats and mix them with my PWO shake. I will probably also take some oats with my pre-workout yogurt instead of the Kashi cereals, or mix both of them?

PWO is an ideal time for carbs, so yea... I'd say you've been selling yourself short.

Which Kashi cereal are you using? I've only seen one that is decent for what we're trying to accomplish... and note I said "decent"; not ideal.

After this 12 week cycle, how long should i go before i can try out the carb cycling? I know the most important thing after getting off the gear is to try and bust your ass to try and keep the most % of the gains, so you probably still have to eat a lot of carbs right?

Although carbs are protein/muscle sparing, it's not just about carbs. It's about total calories, and protein intake as well. First - what is your PCT protocol?

[Mr Tick]

For your workouts....No your not over-training based on info you supplied. If you can, do your cardio first thing in morning or immediately after your workout. This is when glycogen levels are depleted and you burn 300% (reference if requested) more fat.

I have been telling people this but I would love to have the source of reference to show people. Can you please link it.
Thanks man

[Live for the PUMP]

I have been telling people this but I would love to have the source of reference to show people. Can you please link it.
Thanks man

It's in a book I own. "Body Sculpting Bible For Men" Great Book btw!