First Cycle! Diet Advice Appreciated!
Hi all,
So this is my first cycle with AAS. I'm on week two. Goal is gaining lean mass with minimal fat (some fat is ok). I'd love to get some feed back regarding my plan for the cycle itself, diet…etc. Focus will be on legs but I will not neglect the rest of my body. Test E only cycle.
Stats:
Sex: Male
Age: 26
Height: 6'3"
Weight: 214lbs
BF: 10% (as confirmed by DEXA)
Sleep: 7 hrs/night on working days (I work 12 hr rotating shift plus ~1hr commute each way), 8-9 hrs/night on days off
Dedicated lifting 5 years (except for a few months where I partied way too much and was on and off), on and off for 3 years before that.
Measurements:
Neck - 16.5"
Shoulders - 50.5"
Chest - 41.5"
Waist - 38"
Hips - 42.5"
R Arm Flexed - 15.5"
L Arm Flexed - 15.5"
R Leg - 24.5"
L Leg - 24.5"
R Calf - 15.5"
L Cald - 15"
AAS and Ancillaries:
Weeks 1 - 12 Test E 250mg E3D
Weeks 1 - 12 HCG 250ui E3D
Weeks 1 - 14 Arimidex 0.25mg E2D
Weeks 15 Clomid 50mg 2D
Weeks 16 - 18 Clomid 25mg ED
Weeks 1 - 20 Nizoral shampoo E3D
Supplements:
Strongman Vitamin Pack (Fusion BB) ED
2g Fish Oil before bed ED
Glutamine 5g PWO
SuperPump Max or 1MR if I'm tired (1MR only on days off from work!)
Diet: (CAL PRO/CAR/FAT)
Meal 1 06:00
10 egg whites with hot sauce 160cal 36/2/1
1 cup oatmeal/buckwheat/whole grain rice/quinoa 170cal 6/28/4
1 tbsp coconut oil 125cal 0/0/14
Meal 2 8:30
1 can tuna 140cal 32/0/2
1 avocado 290cal 3/15/27
1/2 cup salsa 50cal 2/6/0
Meal 3 11:00
6oz Chicken breast or 6oz steak or 6oz salmon 150cal 30/0/3
Baked or boiled Sweet Potato (Yam) or 1 cup buckwheat/whole grain rice/quinoa 103cal 2/24/0
2 cups raw Broccoli 60cal 5/12/1
1 tbsp olive oil* 120cal 0/0/14
Meal 4 13:30
6oz Chicken breast or 6oz steak or 6oz salmon 150cal 30/0/3
2 cups raw Broccoli or a few handfuls spinach 60cal 5/12/1
1tbsp olive oil* 120cal 0/0/14
Meal 5 16:00
2 scoops whey 240cal 50/6/2
1.5 cups fat free milk 120cal 12/18/0.5
1 Fruit (Nectarine, plum, banana, mango, orange… allergic to apples and peaches) 70cal 1/18/0
10 Dry roasted Almonds 80cal 3/7/3
Meal 6 19:00
6oz Chicken breast or 6oz steak or 6oz salmon 150cal 30/0/3
Baked or boiled Sweet Potato (Yam) or 1 cup buckwheat/whole grain rice/quinoa 104cal 2/24/0
2 cups raw Broccoli 60cal 5/12/1
PrWO Snack 20:15
24 Dry roasted Almonds 170cal 6/6/14
6 Dates 290cal 2/100/0
Workout 21:00
PWO 22:10
2 scoops whey 240cal 50/6/2
1.5 banana 160cal 2/40/1
2 Tbsp heap hearts 113cal 7/2/9
2 cups fat free milk 166cal 17/24/0
Bed time snack
1 cup cottage cheese 160cal 28/6/2
(2g fish oil) 20cal 0/0/2
Water consumption
1-2 gallons a day (probably closer to 2)
* denotes that this will be omitted if eating Salmon or Steak
TOTAL
3760kcal 374g protein / 269g carbs / 124g fat
Note - In my field of work most days I am sedentary for a large portion of the day, other days it is extremely physical (cardiovascular). My diet will be adjusted accordingly using protein shakes, nuts, extra carbs…
Weight gainer shakes/protein bars to be on hand when shit really hits the fan at work and can't get to the kitchen.
Now that is my plan... here are a couple days from the real world:
July 12
1650-Two scoop whey with skim milk
1 cup oatmeal
550cal 66/56/6
1830- one chicken breast with chick peas, tomatoes and coconut oil
1 cup oatmeal
600cal 60/42/10
2145- Two tins smoked herring
2 cups cauliflower
370cal 32/10/20
00:00- One large chicken breast
5 dates
1 sweet potato
702cal 55/114/10
0200-0600 nap
0645- one chicken breast with chick peas, tomatoes and coconut oil
One medium potato
680cal 54/57/15
Bed time 0900
1 cup cottage cheese
2g fish oil
200cal 32/12/4
3100cal 235/321/65
July 13
12:30
one cup egg whites and three whole egg omelette with mozzarella cheese
one cup oatmeal cooked
1tbsp coconut oil
1/2cup salsa
690cal 63/24/27
13:30 PrWO
one kiwi
two medjool dates
180cal 3/48/1
PWO 16:00
2 Scoops Whey
1.5 cups skim milk
1 medium banana
4 tbsp hemp hearts
700cal 73/56/20
18:00
7 small blue cod fillets
2 cups mashed sweet potatoes
2 cups raw broccoli
2 tsp olive oil
530cal 49/60/11
20:45
1 Chicken breast with chick peas, tomatoes, and coconut oil
1 avocado
1 cup broccoli
730cal 58/25/37
23:45
4oz Atlantic salmon baked
1.5 cups brown rice cooked with mushroom soup
1 cup broccoli
973cal 82/54/45
02:00 – 06:15 nap
06:30
5oz Atlantic salmon baked
1.5 cups brown rice cooked with mushroom soup
1100cal 90/48/56
TOTAL
4903cal 418/315/197
