how does this look?

[gymstyle87]

hey i just wanted to get your opinion on this diet for gaining clean mass on my next cycle which is tren 100 eod first 6 weeks, test e 500. im 6ft 25yr and 210 8-10%bf

bfast
6 eggs
4 sausage links

2nd meal
oatmeal pack w extra cup oatmeal, tsp peanut butter, 2 scoops of protein so 60g protein

3rd
post shake 60g protein
4th
chicken
5th
chicken wrap
6th
chicken w greenbeans

7th will be a random snack

im not sure the oz of chicken but i avg a little over 2lbs a day 15 lbs a week

[< <Samson> >]

No red meat? I think it's a damn near must on cycle. The cals are nice and high and it's loaded with protein.

[gymstyle87]

well ill have a steak or burger 3x a week about a lb of either

[JWP806]

What are your macros? You definitely need to calculate you TDEE and then create your diet to reflect your goals.

What kind of sausage links are you having in the morning?

[gymstyle87]

macros? n i need like 3500 cal's daily

n i dont remember the name of it just the reg sausage links they have like 4.1g of protein per link

[JWP806]

Yeah, how much carbs/protein/fat you are taking in, as well as overall calories.

Depending on what type of sausage you are eating, you might be taking in 70-90 grams of fat in your first two meals (whole eggs, sausage, peanut butter).

[gymstyle87]

im not sure i never have counted any of it b4

[JWP806]

Find the sticky for calculating TDEE in the diet section and figure that out. This will give you a starting point for calories and how many extra/fewer calories you will need to grow/cut.

You can then tweak your pros/fats/carbs. You want protein and carbs very high and fats to be lower. Try to get your fat from more healthy choices than eggs and pork sausage (both high in saturated fats). If you want to make really solid gains and keep them, this is the key to doing that.

[gymstyle87]

my tdee is 5715.47. and how high of carbs are you saying?

[JWP806]

my tdee is 5715.47. and how high of carbs are you saying?

That is not correct.

[gymstyle87]

yeah sorry i didnt divided the lbs. its 2148.114

[--->>405<<---]

macros? n i need like 3500 cal's daily

n i dont remember the name of it just the reg sausage links they have like 4.1g of protein per link

im not sure i never have counted any of it b4

my tdee is 5715.47. and how high of carbs are you saying?

gym welcome man. if u want to have any degree of accurate predictability to ur cycle/diet u need to figure out how many cals and macros u need based on LBM. i suggest u read "how to bulk" sticky at the top.

also if ur 210lbs and 8%bf then u have 193.2lbs LBM and ur BMR is around 2262cals

there is no way ur tdee is 5700cals. using the 1.55 moderate activity level multiplier (which tends to run high) ur tdee would be 3506cals.

if u use the 1.75 high activity level multiplier (ive only seen 1 or 2 people who needed this) ur tdee = 3958cals

either way 5700cals is way too high

according to Lyle MacDonald a person with a high metabolism needs 16cals/lb to maintain bodyweight. for u 210 x 16 = 3360cals (maintenance) if ur metabolism is high. u dont need a 2340cal surplus even when on a cycle IMO.

i suggest u read the how to bulk thread and post a diet closer to 3500cals.. id lose the sausage rite off the rip and it looks like u need more carbs but its hard to tell cuz u dont have macros posted. a good example of why u need to know what/how much ur eating..

the diet above looks like insufficient carbs..

[gymstyle87]

gym welcome man. if u want to have any degree of accurate predictability to ur cycle/diet u need to figure out how many cals and macros u need based on LBM. i suggest u read "how to bulk" sticky at the top.

also if ur 210lbs and 8%bf then u have 193.2lbs LBM and ur BMR is around 2262cals

there is no way ur tdee is 5700cals. using the 1.55 moderate activity level multiplier (which tends to run high) ur tdee would be 3506cals.

if u use the 1.75 high activity level multiplier (ive only seen 1 or 2 people who needed this) ur tdee = 3958cals

either way 5700cals is way too high

according to Lyle MacDonald a person with a high metabolism needs 16cals/lb to maintain bodyweight. for u 210 x 16 = 3360cals (maintenance) if ur metabolism is high. u dont need a 2340cal surplus even when on a cycle IMO.

i suggest u read the how to bulk thread and post a diet closer to 3500cals.. id lose the sausage rite off the rip and it looks like u need more carbs but its hard to tell cuz u dont have macros posted. a good example of why u need to know what/how much ur eating..

the diet above looks like insufficient carbs..

thanks for all the info, yeah i messed up the tdee both times haha. i went and found a calculator online and it say 3283, yeah i have a high metabolism, im going to read that thread right now. thanks for the info

[gymstyle87]

ok so here is a update which im taking most of it from the sticky

meal 1
6 eggs 1 cup oatmeal
810 cal 54 carb 52 pro 41 fats

meal 2
chicken breast
300 cal 0 carb 56pro 6 fat

meal 3
chicken breast 1 cup brown rice
518 cal 46 carb 61 pro 8 fat

meal 4 pre workout
2 scoops protein, cup of oats tsp peanut butter
660 cal 63 carb 69 pro 18 fat

meal 5 post workout shake
2 scoops protein
260 cal 6 carb 60 pro 5 fat

meal 6
7oz steak greenbeans
511 cal 9 carb 54 pro 26 fat

meal 7
1 can of tuna
220 cal 0 carb 41 pro 5 fat

total
cal 3279
carb 178
pro 393
fats 109

[--->>405<<---]

if ur running a lean bulk i suggest 40/40/20 pro/carb/fat or 40/45/15 pro/carb/fat

either way u still dont have enuff carbs IMO and ur fat should be closer to 75g

if u do 3500cals/40/40/20
350g pro
350g carbs
77g fat

or 3500cals/40/45/15
350g pro
393g carbs
58g fat

[gymstyle87]

what do you mean by 40/40/20 like each meal have that much?

[--->>405<<---]

what do you mean by 40/40/20 like each meal have that much?

40% total cals from protein
40% total cals from carbs
20% total cals from fat

i suggest u read stickies:
1. how to bulk
2. dieting 101: cutting

u should have the answers to all these questions before considering a cycle IMO

to answer ur question no each meal doesnt have to have that much but when u total cals at the end of the day it should add up to 40%pro, 40%carb, 20%fat

read those stickies dude!

[LiveFitBeFit]

gotta read the stickies man. Believe me 405 knows his S**t really well. I'm here to answer any questions ya got too. Recently got off a lean bulk/cycle with great results due to this site. It enhanced my diet 120%.

[gymstyle87]

thanks for the reply, what im thinking is doubling the chicken and eating a wrap with it so

meal 2
chicken wrap
600 cal 35 carb 112 pro 12 fat

meal 3
chicken w cup brown rice
818 cal 81 carb 117 pro 14 fat

new total is

cal 3879
carb 284
pro 509
fat 121

pro is way up there and fats too, maybe instead of having more chicken ill do the wraps so i get the extra 70 carbs and than add rice cakes?

[--->>405<<---]

while cycling ud fare well with protein at 2g per lb LBM IMO but u have 193lbs LBM if 213lbs and 8%bf . this would put ur protein at 386g

500g protein is overkill IMO. if ur gonna run 3800cals IMO ud do better at 380g pro, 380g carbs

personally i dont think u need that many cals but at 8% u have room to spare in case u gain some bf.

unsure of the nutritional quality of the wraps. personally id keep my carbs dominated by complex carbs. (oats, brn rice, sweet potato, lentils, etc..)

ive read in lyle macdonalds book the ave caloric amt required is 15cals/lb total weight. GBrice (the most qualified diet guy on here) uses 15cal/lb LBM . between these 2 smart guys u get a range of 2895cals (15/lb LBM) - 3150cals (15/lb total weight).

either way u say u want to "gain clean mass". i assume this means lean bulk? a 350 cal surplus is a good starting point on a lean bulk which happens to be 350cals above 3150.

if u dont care about poss gaining fat by all means run 3800 or 4000.. but be prepared to gain some fat as well. u may even gain some at 3500 its hard to predict.

i would, however, use complex carbs as well as the ratios i gave u above.

3500cals: 350g pro, 350g, carbs, 77g fat (40/40/20)

3500cals: 386g pro, 315g carb, 77g fat (this one puts u at 2g pro per lb LBM and may prove to be a decent start. prob what id run if i were u)

3800cals: 386g pro, 374g carbs, 84g fat (3800cal version of the one id use)

[gymstyle87]

yeah once i added it all up i saw that it was ganna be to much protein. ok cool ill keep it with complex carbs than. thanks for the advice im ganna do the 3500 one i dont mind if i gain some fat but id like to keep it to a min obviously. thanks again

[gymstyle87]

ok i think i got it now. or at least much closer the fats still up a little

meal 1
4 whole eggs 2 egg whites eggs 1 cup oats
682cal 54 carb 48pro 29fat

meal 2
2 rice cake tsp peanutbutter
340cal 56carb 5pro 9fat

meal 3
chicken 7oz 1 cup brown rice
518cal 46carb 61pro 8fat

meal 4
2scoops pro, 1.5cup oats tsp butter
550cal 90carb 65pro 20.5fat

meal 5
2scoops pro 2 rice cake
500cal 60carb 48pro 6fat

meal 6
11oz chicken w 2 cup greenbeans 1 cup brown rice
750cal 64carb 91pro 11fat

meal 7
1 can tuna
220cal 0carb 41pro 5fat

cal 3560
carb 370
pro 359
fat88.5