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11-10-2012, 02:43 PM #1
Need to reduce clean bulking diet for Sust cycle, help! :)
Hi guys, need some educated input here if possible. I am just about to start my 4th AS cycle of Organon Sust 250, 500mg per week for 12 weeks
My stats are:
Early 30's
5'11"
180lbs (before AS 140lbs)
What follows is the diet I followed for my third cycle on which I gained and kept well
My daily routine has now changed and I am physically not able to eat 8 meals a day. I can eat 6 and will be always be training about 9am
Am I looking to adapt the following diet accordingly but need some assistance with this. I can manage with less calories and I am on a budget if that helps too. I awake by 7am and to bed by midnight
CLEAN BULKING DIET
Meal 1: Pro/Carb 8am
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal, 2 slices cereal bread
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat 10am
Lean Ground Beef, cup swiss cheese, green veggies + 150g potatoes , rice or pasta
55g protein / 107g carbs / 20g fat
Meal 3: pre-workout
2 Scoops Whey Protein / 80g of rice
40g protein / 71 carbs / 0g fat
1pm workout
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies+ 100g potatoes, rice or pasta
60g protein / 71g carbs / 13g Fat
Meal 5: Pro/Carb
Chicken Breast, 1 cup Brown Rice
55g protein / 62 carbs / 3g Fat
Meal 6: PPWO
Boneless Skinless Chicken Breast, 3/4 cup Brown Rice (Measured Uncooked)
50g protein / 100g carbs / 3g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
Totals as 420 grams protein, 469 grams Carbs, and 83 grams of fat per day and roughly 3800 calories.
Any input will be greatly appreciated
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11-10-2012, 04:24 PM #2
eye whats ur bf%??
if ur macros above are correct then that diet is 4300cals which IMO is gonna be too high and ur gonna gain a fair amt of body fat.
this isnt the same diet from the PM?
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11-10-2012, 04:33 PM #3
I wanted to see the diet from the PM as well...I think it would have worked with some tweeking!!!!!
I'm a guru now cause I lost 5lbs lol!
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11-10-2012, 04:35 PM #4
Will just grab the diet from the private message Sorry guys but I'm a bit lost as you can tell
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11-10-2012, 04:40 PM #5
3500 CLEAN BULKING DIET
Meal 1 – Breakfast
50g Oats
1 litre Semi-skimmed milk (mix some with oats + cook, the rest in the glass)
Cal = 660, P = 38.5, C = 80.2, F = 20.1
Meal 2 – Mid Morning Meal Replacement Shake (MRS)
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Impact Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2
Meal 3 – Lunch
200g Turkey Mince
75g Brown Rice
Cal = 611.5, P = 41.6, C = 59.6, F = 21.8
Meal 4 – Post Workout
2 scoops Impact Whey
80 Maltodextrin (refer to this article)
Cal = 540, P = 47.2, C = 78.6, F = 2.1
Meal 5 – Post Workout MRS
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Impact Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2
Meal 6 – Dinner
150g Chicken Breast
75g Brown Rice
Cal = 445.5, P = 38.7, C = 57, F = 6.81
Total Calories = 3521
Total Protein = 265.2
Total Carbs = 395.4
Total Fat = 95.21
It is the tweaking I am lost with. I always train at 9am so its just the moving it around a bit I need help with. I want to start the diet on monday...
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11-10-2012, 04:41 PM #6
The previous diet I posted, yeah it did seem a bit much but was suggested to me in the past. This one seems alot more reasonable and I'm happy to go with it. 405 and Lunk1 I am all ears
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11-10-2012, 04:56 PM #7
Use the sticky at the top to figure your TDEE, that second diet isnt the one you sent me..it had whipped cream in it everywhere!!!!!
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11-10-2012, 05:04 PM #8
TDEE?, feel bit stupid but just trying to get this sorted. The following diet is the one I want to go with defo, just need to know how I change it around bearing in mind I am awake at 7am, train at 9am and go to bed at midnight
3500 CLEAN BULKING DIET
Meal 1 – Breakfast
50g Oats
1 litre Semi-skimmed milk (mix some with oats + cook, the rest in the glass)
Cal = 660, P = 38.5, C = 80.2, F = 20.1
Meal 2 – Mid Morning Meal Replacement Shake (MRS)
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Impact Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2
Meal 3 – Lunch
200g Turkey Mince
75g Brown Rice
Cal = 611.5, P = 41.6, C = 59.6, F = 21.8
Meal 4 – Post Workout
2 scoops Impact Whey
80 Maltodextrin (refer to this article)
Cal = 540, P = 47.2, C = 78.6, F = 2.1
Meal 5 – Post Workout MRS
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Impact Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2
Meal 6 – Dinner
150g Chicken Breast
75g Brown Rice
Cal = 445.5, P = 38.7, C = 57, F = 6.81
Total Calories = 3521
Total Protein = 265.2
Total Carbs = 395.4
Total Fat = 95.21
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11-10-2012, 05:08 PM #9
whats ur bf%??? u need this IMO to project caloric needs..
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11-10-2012, 05:13 PM #10
405 it's 18%
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11-10-2012, 05:18 PM #11
18%BF is too high IMO to be considering a bulk?? of course who am i to tell u how much fat u should carry around + ur gonna be fatter when ur done bulking than u are now..
180 x .82(%BF) = 147.6 (LBS LBM)
147.6 x 15 = 2214cals
starting surplus: 2700cals
personally id be cutting to 10% before considering a bulk and/or a cycle..
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11-10-2012, 05:23 PM #12
I appreciate the concern 405 and know you are just trying to help. I will adjust the calorie intake although the percentage I gave was the figure from a little while back, I am carrying less fat now
Are you able to copy and paste the diet I have chosen to go with but with it around the the lines of me always training at 9am. That is more what I am stuck on. If you could would be a great great help. Any adjustments in the content would also be welcome
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11-10-2012, 05:29 PM #13
i probably could copy and paste it around but im not going to reason being u need to learn how to manipulate ur diet urself. id be doing u less of a favor by doing it for u. i told u what u need to do.
pre workout get 75-100g carbs + 50g protein
post workout get 50-100g carbs + 50g protein
then just manipulate the rest around. id personally keep carbs in meal 1-4 and drop em later in the day and in meals 5-6 if u need supplemental fat this is where id put it (prob meal 6).
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11-10-2012, 05:34 PM #14
405 is this a bit closer then? Come on I am trying Have took out a meal so I dont get too fat
Meal 1 – Breakfast 8am
50g Oats
1 litre Semi-skimmed milk (mix some with oats + cook, the rest in the glass)
Cal = 660, P = 38.5, C = 80.2, F = 20.1
Meal 2 – Post Workout 10am
2 scoops Impact Whey
80 Maltodextrin (refer to this article)
Cal = 540, P = 47.2, C = 78.6, F = 2.1
Meal 3 – Lunch 1pm
200g Turkey Mince
75g Brown Rice
Cal = 611.5, P = 41.6, C = 59.6, F = 21.8
Meal 3 – Afternoon Meal Replacement Shake (MRS) 4pm
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Impact Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2
Meal 5 – Dinner 7pm
150g Chicken Breast
75g Brown Rice
Cal = 445.5, P = 38.7, C = 57, F = 6.81
Total Calories = 2888
Total Protein = 265.2
Total Carbs = 395.4
Total Fat = 95.21
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11-10-2012, 05:35 PM #15
405 before you spot it I've only calculated the changed calories, not the rest
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11-10-2012, 05:49 PM #16
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11-10-2012, 05:55 PM #17
405 just to be sure before I do my homework, I am still looking at 5 meals in total yeah?. If I switch it round and do my best, at least finish it off for me as new to all of this and it's late. Going shopping tomorrow!
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11-10-2012, 05:56 PM #18
There are 2 meals numbered a meal 3 there, my mistake. You meant loose the afternoon replacement shake yeah?
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11-10-2012, 08:32 PM #19
yeh i would drop the shake and have a regular meal with meat and veggies instead
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11-11-2012, 06:22 AM #20
405 in nicest way poss I ended up proper confused last night Could you copy and paste how the 5 meals should be structured and I will do the adjustments terms figures. If you could would really appreciate it as wanna jump on this diet tomorrow
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11-11-2012, 06:55 AM #21Originally Posted by eyeothetiger
...if its 40/40/20 the grams of protein should equal the grams of carbs
...if its 60/20/20 the grand of protein should be 3 times greater then carbs.
How it sits now, u will have plenty of potential energy, but u will get fat because.
I didn't even consume that many carbs when I was wrestling. That's 1600 calories from carbs. That's 900 calories less then my daily caloric intake...
Replace all ur milk with natural unsweetened almond milk.
ADD MORE PROTEIN
Just my .02....
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11-11-2012, 07:33 AM #22
goal macros (IMO) 147.6lbs LBM LBM x 15 = 2200cals (600cal surplus - maybe a tad high monitor progress, body fat specifically)
2800cals
280g pro
280g carbs
62g fat
i posted a diet similar to what id eat and changed a few things around. quantities ur gonna have to figure out to hit macros
ur workin the heck outta me tiger
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11-11-2012, 07:36 AM #23Originally Posted by --->>405<<---
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11-11-2012, 08:08 AM #24
Tron3219 I've no reservations in saying I'm a little lost here and could really do with some help. 405 has been helpful but I've been left still wondering what's what a bit. I have posted my proposed diet below, feel free to rip it to pieces I am simply looking for a simple clean bulking diet, around me training at 9am
The figures aren't all there no but in general how is this looking and what should I change. 405 I appreciate you were trying to get me to manipulate my diet to make it work for me, but there is only so much I can with my knowledge and that's why I'm here in the first place
Meal 1 – Breakfast 8am
50g Oats
1 litre Semi-skimmed milk (mix some with oats + cook, the rest in the glass)
Cal = 660, P = 38.5, C = 80.2, F = 20.1
Meal 2 – Post Workout 10am
2 scoops Impact Whey
250ml Semi-skimmed milk
Meal 3 – Lunch 1pm
200g chicken
75g Pasta
Green Veggies
Meal 4 – 4pm
150g Turkey
Rice
Green Veggies
Meal 5 – Dinner 7pm
????
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11-11-2012, 08:21 AM #25Originally Posted by eyeothetiger
U need complex carbs after ur workout. Briwn Rice, yams, etc. again drop the milk!
Also try to alternate your meals between carbs and fats:
Meal 1: pro/carbs
Workout
Meal 2ro/carbs
Meal 3ro/fat
Meal 4ro/carbs
Meal 5ro/fats
Ur protein needs to b LEAN meats, fats need to come from healthy fats (fish, alvocado etc)
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11-11-2012, 09:09 AM #26
Tron3219 as mentioned....
Meal 1 – Breakfast 8am
16oz Semi-skimmed milk
1/2 cup oats
2scoops whey
Meal 2 – Post Workout 10am
2 scoops Impact Whey
cup oats
Meal 3 – Lunch 1pm
200g Turkey Mince
75g Brown Rice
broccoli
Meal 4 –
8oz chikn breast
50g Oats. brn rice, or sweet potato
raw spinach
Meal 5 – Dinner 7pm
150g Chicken Breast
75g Brown Rice
broccoli
meal 5 -
250g lowfat cottage cheese
almonds (if needed)
(maybe if needed) 8oz lean ground beef (96%fat free)
Recipe for weight gain shake
600ml full fat milk.
100g oats.(blend separately before if you like)
60g whey.
2x tbls walnut/almond/olive oil/ peanut butter
Should I implement it in diet and if so where?
Not keen on the idea of almond milk, apart from that all noted
Just looking to get the structure bang on now really.....
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11-11-2012, 09:16 AM #27Originally Posted by eyeothetiger
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11-11-2012, 09:18 AM #28
@405 Meal 4 - oats with chicken?. Two meal 5's? - are you trying to confuse me
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11-11-2012, 09:22 AM #29
Tron yeah I do, what I've posted was with assistance from 405 to whom I'm grateful
But as per my last post:
@405 Meal 4 - oats with chicken?. Two meal 5's? - are you trying to confuse me
I only have so much time to sort this and I don't think I can be blamed for being a little confused. Tron if you could fine tune it I will be forever grateful Almond milk just seems foreign to me, so apart from that anything else I'm cool with
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11-11-2012, 09:28 AM #30Originally Posted by eyeothetiger
The meal 5 was a typo. We're all entitled to errors. The second meal 5 was clearly meant to b meal 6..............
If u want a lean bulk, IMO needs to b like a cutting diet but with more cals and slightly adjusted macros....meaning ALL clean foods. I eat things I don't like sometimes cuz it's what's best. I like regular milk WAY more then almond molk but the truth is u can't taste it mixed with stuff
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11-11-2012, 09:46 AM #31
I am happy with the diet, I am looking to bulk more on a clean than a dirty side so I'm happy to go with it. Along those lines does the diet get your nod?. Some meal times and a few more weight would also be helpful. Ie when a cup is said, how much is this generally in weight?
Meal 1 and 2....
Meal 1 - is two stand alones of oats and a shake, or is it all to blended?
Meal 2 - all to be blended yeah?
I'm taking it your advice is leave out the weight gain shake altogether?
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11-11-2012, 01:39 PM #32
Dude did u read the 2 stickies how to bulk and dieting 101: cutting???
I typed an example diet and it looks like u want someone to hold ur hand. Its not that hard dude.
Obviously the 2nd meal 5 should been meal 6 but the meal stands.
Use ur head a little bit and do some work for Goodness sake!!Last edited by --->>405<<---; 11-11-2012 at 01:54 PM.
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