Diet! Looking to gain 7-12lbs of Test E Cycle

[ineedauser]

28 years old
5'7" 178lbs
10.2% BF using caliper

Stronger lower body than upper for sure. 275lbs bench and a 415lbs squat.

Would love to be 185lbs. 190lbs if possible really.

Gonna try and crank it up with 500mg of Test E a week. Maybe 750. Never used an AAS before.

Diet looks a lot like this.

Typically at 6am.

1 cup of oatmeal
1 1/2 scoops of whey protein
1 tablespoon of natural peanut butter
16.9oz water.
BLEND and drink

1 capsule of DX7 Vitamin.
Tablespoon of Carlsons Fish Oil

Usually at around 9am
2 eggs and cheese with light ketchup on plain bagel. 2 sandwiches


12pm. Most varied meal of day. I work in city and bringing in lunch to these sites is usually not a good idea. No where to store them! So it ranges from Moes/Chipotle bowls (never cheese, sour cream, or any of more unhealthy ingredients there) to toss grilled chicken salads with light, lite salad dressing.


330-4pm

2 pieces of grilled chicken
1 cup of oatmeal
1 capsule of DX7 Vitamin.



7-730pm.

maybe steamed chicken/broccoli with brown rice. Or more chicken with pasta. Sometimes 2 cans of tuna with lite miracle whip and 2 or 3 pickles. Then i'll have a banana.

1030pm

N2Bulk Shake. 430 calories. Sweet potato is in there and casein protein. 40g of protein and 35g of carbs (something like that anyway).
1 capsule of DX7 Vitamin.



Of course it's not perfect but this isn't terrible either. Looking for suggestions, changes, ideas!

[JohnnnyBlazzze]

Glad you made your way into this section!

First things first, they're going to ask you for total cals and macros on all your foods. This takes a bit of time but worth it when you get it all squared away. There's a sticky at the top with BB Food Macronutrients you can start there. I always recommend people buy a little food scale from wal-mart for about 15$ and start weighing out there meat portions!

Here's a example of the macro and total cal layouts should look like for all your foods.

7oz Chicken Breast - 300c 56p 0c 6f
1/2 Cup Oats - 150c 5p 27c 1.5f
10 asparagus spears - 30c 0p 10c 0f
2 Tbsp Natty PB - 200c 7p 6c 16f

Then you add up the totals at the bottom for all your meals, this is just an example!

[mxer657]

What macros are you hitting daily? Record for a week and let us know. We will go from there. I don't think anyone is going to do all the leg work for you

[ineedauser]

Ok, I can do that. I typically end up with roughly 3300 calories or in that area. 3000-3500. But i'll do an average over the next 4-5 days! I'll post it here daily though.

[ineedauser]

Day 1 of logging:

3733 calories
384g of carbs
332g of protein
99g of fat

The 2 egg and cheese on plain bagel sandwiches gave me a lot of bad carbs/fat. Before that, fat is mostly from the natural peanut butter, chicken patty (yum), and oatmeal. That's what my diet looks like just about everyday. Except I typically don't have the sandwiches in the morning as a snack.

[ineedauser]

I am pretty much eating the SAME EXACT things of yesterday. I think I need variety... hahaha :-(