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Thread: Diet Advice - Getting back into cycling

  1. #1
    cmax's Avatar
    cmax is offline Associate Member
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    Diet Advice - Getting back into cycling

    Hello Everyone,

    I joined this site back in 2005 and have probably done 6-7 cycles between 2004 and 2010. The last cycle that I did was in the summer of 2010 and ever since then I have been lifting off and on between 2010 and 2016. For the past 2 years I have been lifting and dieting more regularly and a week ago I started my first cycle in 8 years.

    I am 42 years old now. My intended cycle in basic: 500mg Test E (2 shots of 250mg) per week, also running 0.5 arimidex (every 3 days)

    Height: 5'8"
    Weight: 190lbs
    BF: ~12% (maybe less)

    I am lifting 5 days a week - 2 on and 1 off - and might add guerilla cardio (2-3 times per week).
    BMR = 66 + (13.7 x 86 kg) + (5 x 173 cm) - (6.8 x 42 yrs old) = 1889.6

    TDEE = 1889.6 x 1.55 = 2900 calories

    Below is my intended diet based on brief research I have done on this site, I have decided on erring on the lower side of calories because I want to make lean gains with good definition rather than simply getting huge. I intend on adjusting the caloric intake depending on how I react to the diet.

    MEAL 1
    200mg egg whites (106 calories)
    150g oatmeal (102 calories)
    1 English muffin with peanut or almond butter (99 calories)
    1/2 scoop whey protein (60 calories)
    mushroom + salsa for the egg white flavoring (40 calories)
    Total Calories = 407 calories

    MEAL 2
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 3
    1 egg w/half the yoke (48 calories)
    5 egg whites (85 calories)
    1 cup brown rice (216 calories)
    1 banana (105 calories)
    1/2 scoop whey protein (60 calories)
    Total Calories = 515 calories

    MEAL 4
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 5
    100g lean steak (250 calories)
    1/2 scoop whey protein (60 calories)
    mustard (0 calories)
    50g carrots (20 calories)
    5ml of Fish Oil (40 calories)
    Total Calories = 370 calories

    <workout time>

    MEAL 6
    2 scoops whey protein (240 calories)
    4 rice cakes (flavored) (240 calories)
    1 apple (100 calories)
    Omega 3-6-9 oil liquid (20 calories)
    Total Calories = 600 calories

    MEAL 7
    60g cottage cheese (50 calories)
    1 scoop casein protien (130 calories)
    1 tablespoon almond butter (100 calories)
    Total Calories = 280 calories

    TOTAL DAILY CALORIES = 2651 calories

    Any suggestions on this diet? Should I add more calories and what should I change? Thanks!

  2. #2
    PeanutbutterDC's Avatar
    PeanutbutterDC is offline Female Member
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    Quote Originally Posted by cmax View Post
    Hello Everyone,

    I joined this site back in 2005 and have probably done 6-7 cycles between 2004 and 2010. The last cycle that I did was in the summer of 2010 and ever since then I have been lifting off and on between 2010 and 2016. For the past 2 years I have been lifting and dieting more regularly and a week ago I started my first cycle in 8 years.

    I am 42 years old now. My intended cycle in basic: 500mg Test E (2 shots of 250mg) per week, also running 0.5 arimidex (every 3 days)

    Height: 5'8"
    Weight: 190lbs
    BF: ~12% (maybe less)

    I am lifting 5 days a week - 2 on and 1 off - and might add guerilla cardio (2-3 times per week).
    BMR = 66 + (13.7 x 86 kg) + (5 x 173 cm) - (6.8 x 42 yrs old) = 1889.6

    TDEE = 1889.6 x 1.55 = 2900 calories

    Below is my intended diet based on brief research I have done on this site, I have decided on erring on the lower side of calories because I want to make lean gains with good definition rather than simply getting huge. I intend on adjusting the caloric intake depending on how I react to the diet.

    MEAL 1
    200mg egg whites (106 calories)
    150g oatmeal (102 calories)
    1 English muffin with peanut or almond butter (99 calories)
    1/2 scoop whey protein (60 calories)
    mushroom + salsa for the egg white flavoring (40 calories)
    Total Calories = 407 calories

    MEAL 2
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 3
    1 egg w/half the yoke (48 calories)
    5 egg whites (85 calories)
    1 cup brown rice (216 calories)
    1 banana (105 calories)
    1/2 scoop whey protein (60 calories)
    Total Calories = 515 calories

    MEAL 4
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 5
    100g lean steak (250 calories)
    1/2 scoop whey protein (60 calories)
    mustard (0 calories)
    50g carrots (20 calories)
    5ml of Fish Oil (40 calories)
    Total Calories = 370 calories

    <workout time>

    MEAL 6
    2 scoops whey protein (240 calories)
    4 rice cakes (flavored) (240 calories)
    1 apple (100 calories)
    Omega 3-6-9 oil liquid (20 calories)
    Total Calories = 600 calories

    MEAL 7
    60g cottage cheese (50 calories)
    1 scoop casein protien (130 calories)
    1 tablespoon almond butter (100 calories)
    Total Calories = 280 calories

    TOTAL DAILY CALORIES = 2651 calories

    Any suggestions on this diet? Should I add more calories and what should I change? Thanks!
    I'm new to the steroid side of things, but I'm impressed you're keeping it simple. How your body reacts at 42 might be different than at 34. Smart!
    Your diet looks pretty good imho, but yeah, more calories. More real food, less protein supplements would be better, if you can manage it. Do you know your macro breakdown?

    5 training days/week sounds good- keep the quality high and you don't need more.

    If you start a member results thread I'll follow. It'll be fun to watch your progress

    Be sure to get blood done- I believe 3x per cycle is recommended.
    What do you plan for pct?

  3. #3
    Windex is online now Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by cmax View Post
    Hello Everyone,

    I joined this site back in 2005 and have probably done 6-7 cycles between 2004 and 2010. The last cycle that I did was in the summer of 2010 and ever since then I have been lifting off and on between 2010 and 2016. For the past 2 years I have been lifting and dieting more regularly and a week ago I started my first cycle in 8 years.

    I am 42 years old now. My intended cycle in basic: 500mg Test E (2 shots of 250mg) per week, also running 0.5 arimidex (every 3 days)

    Height: 5'8"
    Weight: 190lbs
    BF: ~12% (maybe less)

    I am lifting 5 days a week - 2 on and 1 off - and might add guerilla cardio (2-3 times per week).
    BMR = 66 + (13.7 x 86 kg) + (5 x 173 cm) - (6.8 x 42 yrs old) = 1889.6

    TDEE = 1889.6 x 1.55 = 2900 calories

    Below is my intended diet based on brief research I have done on this site, I have decided on erring on the lower side of calories because I want to make lean gains with good definition rather than simply getting huge. I intend on adjusting the caloric intake depending on how I react to the diet.

    MEAL 1
    200mg egg whites (106 calories)
    150g oatmeal (102 calories)
    1 English muffin with peanut or almond butter (99 calories)
    1/2 scoop whey protein (60 calories)
    mushroom + salsa for the egg white flavoring (40 calories)
    Total Calories = 407 calories

    MEAL 2
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 3
    1 egg w/half the yoke (48 calories)
    5 egg whites (85 calories)
    1 cup brown rice (216 calories)
    1 banana (105 calories)
    1/2 scoop whey protein (60 calories)
    Total Calories = 515 calories

    MEAL 4
    1 can of tuna (160 calories)
    10ml flax seed oil (80 calories)
    Total Calories = 240 calories

    MEAL 5
    100g lean steak (250 calories)
    1/2 scoop whey protein (60 calories)
    mustard (0 calories)
    50g carrots (20 calories)
    5ml of Fish Oil (40 calories)
    Total Calories = 370 calories

    <workout time>

    MEAL 6
    2 scoops whey protein (240 calories)
    4 rice cakes (flavored) (240 calories)
    1 apple (100 calories)
    Omega 3-6-9 oil liquid (20 calories)
    Total Calories = 600 calories

    MEAL 7
    60g cottage cheese (50 calories)
    1 scoop casein protien (130 calories)
    1 tablespoon almond butter (100 calories)
    Total Calories = 280 calories

    TOTAL DAILY CALORIES = 2651 calories

    Any suggestions on this diet? Should I add more calories and what should I change? Thanks!
    PB is spot on - Way too much protein powder. It's garbage. Replace with real food. Maximum 1 scoop in your diet.

    English muffin is processed trash - replace with real carbs - oats, ezekiel bread, P28 bread, rice, anything

    I see no vegetables aside from a measly 50g of carrots, why ?

    Up the steak in meal 5 and toss the 1/2 scoop protein, you need more saturated fats.

    How much sodium and water are you intaking?

    Whats the total carb gram and fat gram for the day ?

    Make sure you do bloodwork like Peanutbutter said. At 42 you may be a candidate for TRT.
    Last edited by Windex; 08-17-2018 at 01:20 PM.

  4. #4
    Mox_Ruby's Avatar
    Mox_Ruby is offline New Member
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    Quote Originally Posted by Windex View Post
    Way too much protein powder. It's garbage. Replace with real food. Maximum 1 scoop in your diet.

    English muffin is processed trash - replace with real carbs - oats, ezekiel bread, P28 bread, rice, anything

    I see no vegetables aside from a measly 50g of carrots, why ?

    Up the steak in meal 5 and toss the 1/2 scoop protein, you need more saturated fats.

    How much sodium and water are you intaking?

    Whats the total carb gram and fat gram for the day ?

    Make sure you do bloodwork like Peanutbutter said. At 42 you may be a candidate for TRT.
    We have had so much beef today I don't even know if we can have a rational conversation.

    Why do you think protine powder is trash? It's a byproduct of making cheese and cheese is a real food, it's just loaded with salt and garbage fat. Protine powder has none of that.

    The protine powder debate is as old as the moon.

    I have seen impressive result with and without it over the years.

  5. #5
    Obs
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    davimeireles is offline Senior Member
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