Need help with diet for first cycle

I need help on when I should be eatting my carbs.. I have oats and brown rice that I would like to add in and maybe some suggestions for meal 7 before bed. So a little advice on when would work best would be good. I'm not much of a calorie counter like I should be, I know:p My diet is pretty consistent. But any changes you guys think would be good for my first cycle would also be nice. Thanks for taking a look :D

25 years old
200lbs
6'1
Been training 6 years, 4 years serious.
Planning first cycle test E 500mg/week
Bf% not sure I've added recent pics to give you guys an idea.

Diet:

Wake up 10am

Meal 1: protein shake 75g

Gym

Meal 2: protein shake 75g

Meal 3: omelette 5eggs with veggies

Start Work 4:30pm

Meal 4: 5-7oz chicken/fish, broccoli, peanuts, banana

Meal 5: protein bar 23g, 2 apples/peach, banana, peanuts

Meal 6: 5-7oz chicken/fish, broccoli

Finish work 2am

Meal 7: ?

Sleep 3am

i apologize for the poor quality of pics its the best i could do

Quote:

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Originally Posted by Mgt95

I need help on when I should be eatting my carbs.. I have oats and brown rice that I would like to add in and maybe some suggestions for meal 7 before bed. So a little advice on when would work best would be good. I'm not much of a calorie counter like I should be, I know:p My diet is pretty consistent. But any changes you guys think would be good for my first cycle would also be nice. Thanks for taking a look :D

25 years old
200lbs
6'1
Been training 6 years, 4 years serious.
Planning first cycle test E 500mg/week
Bf% not sure I've added recent pics to give you guys an idea.

Diet:

Wake up 10am

Meal 1: protein shake 75g need pre workout carb here

Gym

Meal 2: protein shake 75g need post workout carb here

Meal 3: omelette 5eggs with veggies id have PPWO carb here

Start Work 4:30pm

Meal 4: 5-7oz chicken/fish, broccoli, peanuts, banana id have complex carbs here

Meal 5: protein bar 23g, 2 apples/peach, banana, peanuts id remove starchy carbs from this meal. what kind of protein bar? personally id have meat and veg

Meal 6: 5-7oz chicken/fish, broccoli looks good. this would be a good place for some fat if u need it. like natty PB or almonds.

Finish work 2am

Meal 7: ? a good final meal is cottage cheese (2% fat or less) - i like to mix sugar free strawberry preserves in mine. maybe some nuts depending on macros.

Sleep 3am

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IMO u can not go wrong focusing most of ur carbs around ur workout (which u have not done). also need total cals and total macros. personally IMO u would fare better to have fruit in ur pre workout and post workout meals and drop it from the rest.

id guesstimate ur bf% somewhere in the 12% neighborhood give or take.

read these stickies:

how to bulk:
http://forums.steroid.com/showthread....#.UFXGUI2PW6M

how to cut:
http://forums.steroid.com/showthread...g#.UFXGhI2PW6M

Thanks for the input will definitely implement this info. For meal 5 I only have a 10 min break so I find having a protein bar here is quicker and easier then throwing somethinig in microwave then shoving it down. I know it's not the best option But I do what I can and I also like the taste of them lol

My TDEE is about 3200 calories, I would be aiming for 3700-4000 cals Since I'm bulking.

Quote:

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Originally Posted by Mgt95

Thanks for the input will definitely implement this info. For meal 5 I only have a 10 min break so 1. I find having a protein bar here is quicker and easier then throwing somethinig in microwave then shoving it down. I know it's not the best option But I do what I can and I also like the taste of them lol

2. My TDEE is about 3200 calories, I would be aiming for 3700-4000 cals Since I'm bulking.

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1. u dont have to microwave ur food. i eat stuff at room temp most of the time. getting the rite food IMO is more important than getting hot food or convenient food in a wrapper.

2. at 200lbs and even 10%bf ur rough maintenance should be closer to 2700cals (good starting maintenance LBM x 15). how did u figure ur TDEE? if i were u id start at 3200. i was gaining 2lbs per week at 3200 and we have similar LBM. id def not start above 3500.. see how u do. :)

Alright ill replace the bars lol. I just cooked up my food for the week. I followed the calculations from the links you gave me above.. The LBM x15 gives me about 2700.. So I'll follow that as you said, start at 3200 cals and Adjust as needed in a few weeks. Thanks again

chek ur bf% weekly. if u dont have somewhere to chek it find somewhere.

google body fat analysis for ur area. i suggest calipers (9 site) or "BOD POD".

knowing ur bf% will let u know ur LBM. if ur bf% isnt going up too bad and u wanna be more aggressive then increase cals.

i like 40/45/15 pro/carb/fat

Looks pretty good to me. I'm on my first cycle as well test e only 500mg/week. In my 2nd week right now and your diet looks much like mine. I have seen where I need to up mine some more but if I eat much more chicken and eggs I'm afraid I will start clucking and laying eggs. I'm so tired of it but I throw in fish a little lean beef every now and then and a few steaks. Keep your post updated so I can compare my gains to yours. I have a thread going on my first cycle as well if you want to check it out.

Up my calorie intake I mean.

Hey 405 here was my diet this week. I know protein is a little higher then I need, let me know if I should lower my shakes, and I will up my carbs next week maybe 1/2 a cup of oats or rice per serving.. let me know what you think. The macros are closer to 50p/35c/15f with roughly 3200 cals... still hungry by the way lol
Diet:

Wake up 10am

Meal 1: protein shake 360cals - 75p - 3c - 1f
oats 1 cup 300cals - 5p - 54c - 5f
banana 105cals - 1p - 27c - 0f
Gym

Meal 2: protein shake 360cals - 75p - 3c - 1f
oats 1 cup 300cals - 5p - 54c - 5f
banana 105cals - 1p - 27c - 0f

Meal 3: 5eggs 370cals - 30p - 0c - 5f
2 bread 150 cals - 5p -26 - 4f
veggies (what ever is in the fridge)

Start Work 4:30pm

Meal 4: 6oz chicken 250cals - 48p - 0c - 5f
brown rice 1 cup 218cals - 5p - 46c - 2f
1/2 cup broccoli 20 cals - 4p -7c -0f

Meal 5: 6oz chicken 250cals - 48p - 0c - 5f
1/2 cup broccoli 20 cals - 4p -7c -0f


Meal 6: 6oz chicken 250cals - 48p - 0c - 5f
1/2 cup broccoli 20 cals - 4p -7c -0f

Finish work 2am

Meal 7: 1 cup cottage cheese 163cals - 28p - 6c - 2f

Sleep 3am

tatal calories : 3240
protein : 386
carbs : 267
fats : 40

Very similar to my stats. Similar build. I'm at 13.66 BF but you seem lower. Good genetics in your back.

Thanks id say my back is my strong point:) but Id like more definition and separation though lol I guess thats what keeps me at it every day:p