Bulk diet.

[mrthai]

Im trying to set up a bulk diet, here is what i have till now and my stats:

Im 105kg, 193cm, 29years, bodyfat 18%
My macro goal is:
787 CALORIES PER MEAL 5 meals a day.

Carbohydrate 101g - 51.5%
Protein 46g - 23.5%
Fat 22g 25.0%

Total, 3935kcal a day.

Im currently on HGH 5iu a day(morning/evening).(used it for a month now.)

I started today with:
Dbol 30mg a day.
Deca 500mg/w
Test E 500mg/w

My meal plan is:
(Protein, Fats, Carb, Kcal)

07.00 Breakfest:
140g Oats: 15 - 11 - 88 - 545
2dl Yoghurt: 8 - 7 - 11 - 140
2,5dl Eggwhite: 25 - 2 - 1 - 105
Total: 48 - 20 - 100 - 790

10.00 Lunch:
100g Chicken filet: 33 - 3 - 0 - 160
135g Ramen noodels: 11 - 21 - 79 - 550
100g Banana: 1 - 0 - 18 - 83
+200g vegetables
Total: 45 - 24 - 97 - 793

11.00 Training.

12.30 Lunch nr.2:
100g Chicken filet: 33 - 3 - 0 - 160
200g Brown rice: 5 - 2 - 46 - 220
75g Oats: 8 - 6 - 50 - 295
15ml Coconut oil: 0 - 15 - 0 - 135
+200g vegetables
Total: 46 - 26 - 96 - 810

16.00 Dinner:
120g Green beans: 25 - 1 - 75 - 416
200g Sweet potato: 4 - 0 - 35 - 170
2 Whole egg: 13 - 10 - 0 - 145
-10ml coconut oil 0 - 10 - 0 - 90
Total: 42 - 21 - 110 - 821

19.00 Last meal:
100g fat fish: 18 - 21 - 0 - 261
1/2 Tuna: 18 - 0 - 0 - 80
400g Cold white potato: 6 - 0 - 68 - 320
+200g vegetables
Total: 42 - 21 - 68 - 661

Total:
Protein: 223
Fats: 112
Carb: 471
Kcal: 3785.

I also put in a slice or 2 with whole wheat bread w/peanutt butter and jelly between the meals. So i think Im pretty close or even over my goal.

I also spread 10 Omega 3-6-9 fishoil tablets trough the day.
I use vitamin C, 1000mg/day:
I use 2x multivitamin/day.
And i use ZMA before sleep.


All feedback/suggestions/critics are more than welcome

[GearHeaded]

the basis of your diet looks good. one thing I would definitely do is in your post training meal, get rid of the slow digesting carbs (brown rice and oats) and replace them with fast digesting carbs like white rice. you don't need that fiber in a post training meal. you also don't really want to take in fats in your post workout meal either. so make that meal a high protein, high carb , no fiber no fat meal. with the fat and the fiber your simply delaying the absorption of the protein and carbs and delaying your recovery ability post training

some people will suggest that your protein is too low. BUT with the anabolics your running they are going to make you much more efficient at utilizing protein and retaining nitrogen (being on cycle you need less protein then a natural lifter would).
Also, if your training style is intense or high volume, then your going to need a good amount of carbs in your bulk like you have. The carbs will help drive glycogen, water, amino acids, nutrients, and everything required to build muscle into your muscle cells.

I'd say you are on the right track. just change your post workout meal as I suggested

[GearHeaded]

oh one more thing .. are you counting the macro nutrients in your vegetables , meaning are they adding to your carb totals ?
if so, then I would not do that . in a bulk like this your veggies are just for micro nutrients and fiber, nothing more. I would limit your veggies for this purpose only and nothing more, and restrict them to just two meals per day (don't count them towards cals or macro totals).

[mrthai]

Thanks for taking your time again, GearHeaded.

Ok, you know about a good source for fast acting carbs? (natural) i try to stay away from powders, and to get 100++ carbs from rice after training is hard, sure i can get down about 200g of white rice(50g carbs) but i would like to have an easy eatable source for 60-70g more. any ideas? would be nice with something easy to eat.

Chicken filet 150g - white rice 200g - and? hmm.....

Regarding, maybee littlebit low protein, maybe i take 4-5dl of eggwhites at 21.00, i usually inject my hgh at 22.00 and go for bed.

For the vegtables, i dont count them, i never do.

[mrthai]

Or could i just change the whole thing to cold white potatos? 5-600g ?

[Windex]

If the ramen noodles in your meal plan are those prepackaged ones that are dirt cheap (ie Mr. Noodles) you will want to replace them with a better carb source as that is heavily processed and full of garbage. If your set on eating ramen then find the plain ones that are found usually in the asian section of the supermarket or with the pasta (should have 3-4 ingredients listed).

[mrthai]

Thanks Windex, yes i was eating that shit, but i have changed it up with some rice noodles from the asian section, with only 3-4 indigrients, i eat them after training.
For the meal number 2 i just put inn some sweet potatoes, wheet-bix and chicken filet.