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09-15-2012, 04:59 PM #1New Member
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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 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
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
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09-15-2012, 05:01 PM #2New Member
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i apologize for the poor quality of pics its the best i could do
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09-16-2012, 06:31 AM #3
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
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09-16-2012, 02:55 PM #4New Member
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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.
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09-16-2012, 03:04 PM #5
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.
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09-16-2012, 05:10 PM #6New Member
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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
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09-16-2012, 06:17 PM #7
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
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09-16-2012, 07:39 PM #8
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.
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09-16-2012, 07:40 PM #9
Up my calorie intake I mean.
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09-21-2012, 01:21 PM #10New Member
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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
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09-21-2012, 01:25 PM #11
Very similar to my stats. Similar build. I'm at 13.66 BF but you seem lower. Good genetics in your back.
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09-21-2012, 01:29 PM #12New Member
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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
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