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  1. #1
    GoHardorGoHomeLV is offline Junior Member
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    Meal Plan for First Cycle

    I recently made a thread about the gear I plan on using for my first cycle and PCT. You can check it out below. Feel free to give any suggestions:

    http://forums.steroid.com/showthread...T#.UEkPN5aaKSo

    Here is 1 of 2 meal plans I plan on using with this cycle. Calorie consumption will be around 3500 a day. Please let me know what you guys think. Thanks.

    Meal 1

    Vanilla Cream Oatmeal

    1 Cup of Oatmeal
    1 Cup of Skim Milk
    1 Scoop of Vailla Protein
    1/2 teaspoon of Stevia
    Pinch of Cinnamon

    Nutrional Facts

    Calories: 531
    Protein: 45g
    Carbs: 73g
    Fat: 6g


    Meal 2

    1 High Protein Granola Bar
    1 TBSP Natural Peanut Butter

    Nutrional Facts

    Calories: 433
    Protein: 43g
    Carbs: 45g
    Fat: 9g


    Meal 3

    Southern Fried Chicken

    *Makes 4 Servings*

    4 Cooked Chicken Breasts
    2 Egg Whites
    1/2 Cup All Bran Cereal (Crushed)
    1/2 Cup Whole Wheat Bread Crumbs
    1 Teaspoon Garlic Powder
    1 Teaspoon Onion Powder
    Salt and Pepper

    Nutrional Facts (Per Serving)

    Calories: 254
    Protein: 44g
    Carbs: 15g
    Fat: 2g


    Meal 4

    Cinnamon Toasted Almonds

    *Makes 8 Servings*

    2 Egg Whites
    6 Teaspoons Vanilla Extract
    4 Cups of Almonds
    1 TBSP of Stevia
    1 Teaspoon Salt
    1/2 Teaspoon Ground Cinnamon


    Nutrional Facts (Per Serving - 1/2 Cup)

    Calories: 436
    Protein: 15g
    Carbs: 13g
    Fat: 36g


    Meal 5

    Roasted Curry Chicken Squash Salad

    *Makes 2 Servings*

    12oz Chicken Breast, cooked and Diced
    1 Acorn Squash
    1 Red Pepper, Chopped
    1 TBSP Curry Powder
    1 TBSP Olive Oil
    Salt and Pepper
    1 Onion, Chopped
    1 Cup of Skim Milk
    1/4 Cup Raisins
    2 Handful of Baby Spinach
    1/4 Cup Fresh Cilantro, Chopped


    Nutrional Facts (Per Serving)

    Calories: 539
    Protein: 42g
    Carbs: 68g
    Fat: 11g


    Meal 6

    Protein Shake

    2 Scoops of Vanilla Whey Protein
    1/2 Cups of Frozen Berries Mix
    4 TBSP of Fat Free Yogurt
    200ml of Alkaline Water
    1 Pack of Stevia


    Nutrional Facts (Per Serving)

    Calories: 380
    Protein: 54g
    Carbs: 51g
    Fat: 0g
    Last edited by GoHardorGoHomeLV; 09-06-2012 at 03:10 PM.

  2. #2
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
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    gohard welcome.

    what r ur stats?

    whats the total macros of the diet above?

  3. #3
    GoHardorGoHomeLV is offline Junior Member
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    My stats are:

    Age: 33
    Height: 6'1"
    Weight: 186
    BF: 18%

    Not to sure about the total macros. I'll have to look into that.

  4. #4
    JWP806's Avatar
    JWP806 is offline Senior Member
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    Looks good bro. You are way more creative with your food options than I am. I eat eggs, chicken, lean ground beef everyday and I just use simple spices. I hate cooking.

  5. #5
    GoHardorGoHomeLV is offline Junior Member
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    Thanks. That's just one of my meal plans. I see your in Vegas too. Keep cool!

  6. #6
    JWP806's Avatar
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    Yeah man, it's fvcking hot out here. We moved out here about a month and half ago from Texas.

  7. #7
    --->>405<<---'s Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    My stats are:

    Age: 33
    Height: 6'1"
    Weight: 186
    BF: 18%

    Not to sure about the total macros. I'll have to look into that.
    just curious why ur gonna:
    1. bulk at 18%bf
    2. cycle at 18%bf

    also can u total the macros for the diet?

    at 186lbs 18%bf u have 152lbs LBM..

    rough starting maintenance is (LBM x 15)--->>2287cals which puts ur surplus at over 1000cals per day

    i have 180lbs LBM (28lbs more than u) and have bulked at 3200cals..

  8. #8
    thedeerhunter is offline New Member
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    Is it really a big deal if you can't eat all that in a day. Sounds like a lot

  9. #9
    --->>405<<---'s Avatar
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    Quote Originally Posted by thedeerhunter View Post
    Is it really a big deal if you can't eat all that in a day. Sounds like a lot
    depends what ur trying to do and what u consider to be a big deal..

  10. #10
    GoHardorGoHomeLV is offline Junior Member
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    Quote Originally Posted by --->>405<<--- View Post
    just curious why ur gonna:
    1. bulk at 18%bf
    2. cycle at 18%bf

    also can u total the macros for the diet?

    at 186lbs 18%bf u have 152lbs LBM..

    rough starting maintenance is (LBM x 15)--->>2287cals which puts ur surplus at over 1000cals per day

    i have 180lbs LBM (28lbs more than u) and have bulked at 3200cals..
    When I got my BF tested at the gym I was full off of 20 ounces of green tea and cashews. I mentioned that to the trainer and he said to take off 2%, so really I'm around 16% BF. But, I'm thinking about retesting on an empty stomach to get a better reading.

    Here is the total macros for the diet:

    Protein: 243
    Carbs: 265
    Fat: 64
    Last edited by GoHardorGoHomeLV; 09-08-2012 at 08:29 PM.

  11. #11
    gearbox's Avatar
    gearbox is offline Knowledgeable Member
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    We need the calories or I gotta do math lol

  12. #12
    gearbox's Avatar
    gearbox is offline Knowledgeable Member
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    Op- about your first cycle
    You start pct 2 weeks after last pin not 3 weeks

  13. #13
    --->>405<<---'s Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    When I got my BF tested at the gym I was full off of 20 ounces of green tea and cashews. I mentioned that to the trainer and he said to take off 2%, so really I'm around 16% BF. But, I'm thinking about retesting on an empty stomach to get a better reading.

    Here is the total macros for the diet:

    Protein: 243
    Carbs: 265
    Fat: 64
    1. seems inaccurate IMO at best. take 2% off.. LOL..

    2. ur macros total 2608cals but above u say cals consumed will be 3500???

    3. u never answered my question about why u wanna bulk at 18%bf and/or cycle at 18%bf?? why not cut down to a lean bf first???

  14. #14
    GoHardorGoHomeLV is offline Junior Member
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    ^^^^ So, I just had my BF retested somewhere else and they did a 3 point test. This time I went in on an empty stomach and as it stands I am at 18%. I will need to come up with a new meal plan and get my BF down before I start my cycle.

    What do you suggest I bring it down to and what type of meal plan do you suggest?

  15. #15
    --->>405<<---'s Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    ^^^^ So, I just had my BF retested somewhere else and they did a 3 point test. This time I went in on an empty stomach and as it stands I am at 18%. I will need to come up with a new meal plan and get my BF down before I start my cycle.

    What do you suggest I bring it down to and what type of meal plan do you suggest?
    good deal getting it tested somewhere else. next time i suggest u do a 9site test instead of a 3site..

    IMO u should bring ur bf% down to at least 12%, but better IMO 10%..

    at 186lbs 18%bf u have 152.52lbs LBM

    rough maintenance: LBM X 15 = (152.52 x 15 = 2287cals)

    BMR = 1864cals

    IMO u should start at 2000cals

    i prefer low carb 60/20/20 split.. keeping carbs at or below 20% total cals will optimize ur ability to mobilize and thus burn fat.

  16. #16
    GoHardorGoHomeLV is offline Junior Member
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    ^^^ Thanks 405. I appreciate your help. I will come up with another meal plan and post it here soon.

  17. #17
    GoHardorGoHomeLV is offline Junior Member
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    I've decided to start the Insanity program to help bring my body fat down. I will be following their meal plan and consuming about 2100 calories per day. My target BF % is 12. I'm currently on day 2 of this 2 month program. Once my target BF % is reached I will then start my first cycle.

  18. #18
    --->>405<<---'s Avatar
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    Good luck dude!

    Personally i wouldnt wanna have to torture myself like that everyday when i could just do moderate easy cardio, lift, and diet properly.

    What is the macro split they have u on?

    Did u try the diet i suggested?

  19. #19
    GoHardorGoHomeLV is offline Junior Member
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    The macro split they have me on is 40% protein, 40% carb, and 20% fat. I tried searching online for meal plans with the macro split you suggested and couldn't really find anything. Which is one of the reasons why I decided to start this program instead.

  20. #20
    --->>405<<---'s Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    The macro split they have me on is 40% protein, 40% carb, and 20% fat. I tried searching online for meal plans with the macro split you suggested and couldn't really find anything. Which is one of the reasons why I decided to start this program instead.
    1. IMO 40/40/20 is inferior for cutting bodyfat once u get to a certain level of leanness especially. it does work for some and not for others (me specifically). the only down side to 60/20/20 is some people have a hard time adjusting to low carbs (not me). this is the diet i recommend and have yet to see someone who does not do well dropping bf% on it.

    2. why would u look online for a sample diet? why not build ur own? i dont understand that??

    3. IMO "Insanity" is not the proper model to follow for a guy who wants to achieve a bodybuilding type physique. IMO u should learn how to do it the way bodybuilders do it. lift, cardio, diet. insanity is more cardio oriented similar to P90x.

    4. IMO u should put more effort into building a proper diet. it seems looking for one online would be due to one of 2 reasons: 1) ur too lazy to do the work needed to build ur own. 2) u dont have proper understanding of diet to be able to successfully build ur own.

    IMO neither one of them are legitimate... ???

  21. #21
    GoHardorGoHomeLV is offline Junior Member
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    Right now I have 4 goals I'm looking to accomplish.

    1. Burn fat
    2. Improve my poor cardio
    3. Learn to commit to a strict diet
    4. Get my girl off her ass and follow along.

    Considering these 4 goals, Insanity is the perfect program. The last time I did any type of cardio workout that really pushed me like this program does is back when I played sports in high school. That's well over 10 years ago. I'm looking forward to this challenge and through commitment, discipline, and hard work I strongly believe my goals will be met.

    Once these goals are met then I will work on starting my first cycle and adding on muscle. Will it be to achieve a bodybuilding type physique? I guess that depends on what you define as that. If it's someone like the guy pictured in my avatar or even someone half his size than no. But, if it's someone just looking to thickin' up some and add 10-20 pounds of muscle than that would be me.

  22. #22
    --->>405<<---'s Avatar
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    good luck with ur girl man! ive tried with my wife too but she just doesnt have the level of commitment i do.

    u did not address questions 2 and 4 from above regarding ur diet. i suggest u get the knowledge necessary about diet now so u dont have to look online for a sample diet. u should not need to go anywhere else but to urself when it comes to designing a diet. naturally its good to get it reviewed for potential error but u want to have the fundamental knowledge down.

    without a good diet u will be doing all that work for nothing as far as fat burning is concerned. IMO i would strongly consider having carbs lower than 40% total cals because one of ur primary goals is fat burning..

    40/40/20 is more of a maintenance/bulking split IMO. some people have success burning fat with it and some do not. IMO everyone will have success at 60/20/20 as long as they can handle low carb.

    let me know what u decide.

  23. #23
    GoHardorGoHomeLV is offline Junior Member
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    Diddo on the commitment level as far as my girl is concerened. lol

    To answer your questions, I do have a lot to learn when it comes to putting together a proper diet to help achieve a specific goal. Maybe you can give some tips or point me in the right direction in regards to the 60/20/20 diet?

  24. #24
    --->>405<<---'s Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    Diddo on the commitment level as far as my girl is concerened. lol

    To answer your questions, I do have a lot to learn when it comes to putting together a proper diet to help achieve a specific goal. Maybe you can give some tips or point me in the right direction in regards to the 60/20/20 diet?
    at 186lbs 18%bf u have 152lbs LBM..

    rough starting maintenance is (LBM x 15)--->>2287cals

    for cutting id prob start at 1900cals

    1900cals
    60/20/20
    285g pro
    95g carbs
    42g fat

    CARBS: keep starchy complex carbs for pre w/o and pwo only have green veg in at least 2 other meals. (i wouldnt worry too much about the green veggie carb macro).

    PROTEIN: obviously lean meat, egg whites, chikn, fish etc..

    FATS: u prob wont have to supplement fats. if so use almonds, avocado, natty PB, etc..

    CARDIO: 5-6days per week, am fasted or pwo, 45mins, moderate intensity (130-140 HR)

    id post a diet hitting these macros for review

    hope this helps..

  25. #25
    GoHardorGoHomeLV is offline Junior Member
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    Disregard..
    Last edited by GoHardorGoHomeLV; 10-02-2012 at 01:36 AM.

  26. #26
    GoHardorGoHomeLV is offline Junior Member
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    UPDATED: 11/9/12


    MEAL 1


    1 cup of Oatmeal
    1/2 Scoop of Protein
    1/2 Frozen Berries
    1 tbsp Chopped Walnuts
    1/4 Organic Milk
    1 tsp of Flax Oil

    Totals:

    Calories: 443
    Carbs: 66
    Protein: 22
    Fat: 10


    MEAL 2

    PB&J Sandwich
    2 slices Natures Own Wheat Bread
    Peanut butter
    Fruit Preserves
    1/2 cup cottage cheese

    Totals:

    Calories: 410
    Carbs: 42
    Protein: 29
    Fat: 19


    MEAL 3

    6 oz Ahi Tuna Steaks
    2 cups Spinach
    3/4 brown rice

    Totals:

    Calories: 350
    Carbs: 35
    Protein: 43
    Fat: 3


    MEAL 4

    Power Crunch Nutrition Bar
    1/2 cup of Cottage Cheese

    Totals:

    Calories: 285
    Carbs: 13
    Protein: 28
    Fat: 13


    MEAL 5

    4 oz Chicken Breast
    1 cup Broccoli
    3/4 Brown Rice

    Totals:

    Calories: 327
    Carbs: 42
    Protein: 33
    Fat: 4


    MEAL 6

    IsoPure Protein Shake

    Totals:

    Calories: 210
    Carbs: 0
    Protein: 50
    Fat: 10


    -----------

    GRAND TOTALS:

    Calories: 2025
    Carbs: 198
    Protein: 205
    Fat: 59
    Last edited by GoHardorGoHomeLV; 11-09-2012 at 08:43 PM.

  27. #27
    GoHardorGoHomeLV is offline Junior Member
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    Just thought I'd post an update. I'm currently on week 7 of the Insanity workout and I have lost a total of 10 pounds so far. I'm not sure how much my BF has gone down, but I plan on getting that checked tomorrow. Hopefully I can get it down to my target of 10% so that I can start my first cycle. I've also been using a different diet then what I have posted above.

    Meal Plan for First Cycle-beforeandafter.jpg

  28. #28
    digsy1983's Avatar
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    Quote Originally Posted by GoHardorGoHomeLV View Post
    Just thought I'd post an update. I'm currently on week 7 of the Insanity workout and I have lost a total of 10 pounds so far. I'm not sure how much my BF has gone down, but I plan on getting that checked tomorrow. Hopefully I can get it down to my target of 10% so that I can start my first cycle. I've also been using a different diet then what I have posted above.

    Click image for larger version. 

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    Can you post up the diet that you've been using? (sorry for asking you to do extra work, but I'm intrigued to know. :-) )

    Just to give you a heads up on 405's advice, it worked great great for me! I hit a weightloss plateau for 2 1/2 month and I asked for help and 405 gave me the same advice he gave to you, and I've not looked back! I've gained some good LBM and dropped a load of bodyfat.

  29. #29
    Juced_porkchop's Avatar
    Juced_porkchop is offline Knowledgeable Member
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    Quote Originally Posted by gearbox View Post
    Op- about your first cycle
    You start pct 2 weeks after last pin not 3 weeks
    I would also rec this.

  30. #30
    GoHardorGoHomeLV is offline Junior Member
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    Quote Originally Posted by digsy1983 View Post
    Can you post up the diet that you've been using? (sorry for asking you to do extra work, but I'm intrigued to know. :-) )

    Just to give you a heads up on 405's advice, it worked great great for me! I hit a weightloss plateau for 2 1/2 month and I asked for help and 405 gave me the same advice he gave to you, and I've not looked back! I've gained some good LBM and dropped a load of bodyfat.
    I edited my post above with the diet plan I have been using. I thought about using the 60/20/20 diet, but this Insanity workout is high intensity and I figured my body would easily burn up the little carbs/fuel I would be giving it, so I decided to go with a 40/40/20 diet.

  31. #31
    digsy1983's Avatar
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    Oh right, sorry I missed that.

    Good improvement I'm your pics by the way!

  32. #32
    GoHardorGoHomeLV is offline Junior Member
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    ^^ Thanks!

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