Diet on cirrent cycle

I have my diet broken down into 6 meals daily averaging 700 calories each. My schedule is odd so my first meal is around 3pm and my last meal is around 4am post workout. I work from 4:30pm to 2am. I have broken it down and provided MFP logs.

M1- 3 whole eggs and 4 servings egg whites, 40g oats, 3oz 2% milk, 86g whole wheat bread and 30g peanut butter.

M2- 172g whole wheat bread, 7oz canned chicken breast, 40g real mayo.

M3- 7oz boneless skinless chicken thighs, 8oz jasmine rice, 172g brussel sprouts, 2tbsp olive oil

M4- 5oz boneless skinless chicken thighs, 6oz jasmine rice.

M5- (preworkout) 86g whole wheat bread, 30g peanut butter and a 5oz banana.

M6- (post workout) 7oz boneless skinless chicken thighs, 8oz jasmine rice, 4 large whole eggs and 85g broccoli florets.

During the week I will interchange chicken thighs with either salmon fillets or 90/10 ground sirloin to mix things up. This works out to 4300 calories and this is what I am tracking and eating every single day. I don’t get bored and its easy for me to stick to something simple. I don’t see any reason that I shouldn’t make some awesome gains on this diet but I am looking for other’s opinions. Thanks in advance.

just curious why you don't have any direct protein in meal 5 ? I'm not inferring thats either a good idea or bad idea, just curious your reasoning

Not sure how I worked it out that way. I can change it if it will hinder gains or performance for sure. Overall does this diet seem like a good clean healthy one? I put everything together myself. Oh man I misspelled current in the title and I can’t fix it. My OCD is in overload right now!

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Originally Posted by Meloncap78

Not sure how I worked it out that way. I can change it if it will hinder gains or performance for sure. Overall does this diet seem like a good clean healthy one? I put everything together myself. Oh man I misspelled current in the title and I can’t fix it. My OCD is in overload right now!

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For a body building meal plan it's average but you are missing a lot of micro nutrition. Brusse Sprouts and Broccoli overlap a lot and outside of that you only have 1 other vegetable meal. Nutriton isn't just about what you eat, but your body absorbs that you eat. Micronutriton is key for nutrient assimilation.

If your buying mayo from a store it's not real btw, regardless of what a label says. Real mayo is homemade and has a shelf life of 10-14 days before going rancid. Not that there's necessary a problem with mayo bought at a store if it's needed to make the food tasty to eat, just don't let the companies fool you.

Whole wheat bread again from a store is heavily processed. Something from a bakery would be superior. Better than that is sprouted grain bread. Even better than that would be potatoes as you are missing a lot of potassium.

If you can workout before working rather than after that will be hugely superior. The majority of deep sleep happens between 1am-4am for the average person that goes through all 4 sleep cycles. This is also when melatonin starts to slowly decrease and cortisol increase. It's also when the most calories are burned, most GH release, and most of the neurotoxins are emptied. So by working out at 2am, from a hormonal perspective, you are accomplishing the same thing as if you were asleep (spiking cortisol, GH secretion, and fat oxidation).

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Originally Posted by Windex

For a body building meal plan it's average but you are missing a lot of micro nutrition. Brusse Sprouts and Broccoli overlap a lot and outside of that you only have 1 other vegetable meal. Nutriton isn't just about what you eat, but your body absorbs that you eat. Micronutriton is key for nutrient assimilation.

If your buying mayo from a store it's not real btw, regardless of what a label says. Real mayo is homemade and has a shelf life of 10-14 days before going rancid. Not that there's necessary a problem with mayo bought at a store if it's needed to make the food tasty to eat, just don't let the companies fool you.

Whole wheat bread again from a store is heavily processed. Something from a bakery would be superior. Better than that is sprouted grain bread. Even better than that would be potatoes as you are missing a lot of potassium.

If you can workout before working rather than after that will be hugely superior. The majority of deep sleep happens between 1am-4am for the average person that goes through all 4 sleep cycles. This is also when melatonin starts to slowly decrease and cortisol increase. It's also when the most calories are burned, most GH release, and most of the neurotoxins are emptied. So by working out at 2am, from a hormonal perspective, you are accomplishing the same thing as if you were asleep (spiking cortisol, GH secretion, and fat oxidation).

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I can easily adjust diet but my workout schedule cannot be changed. I have my grandson when I wake up at 2pm. Is it possible that my current workout routine and diet will produce minimal results even on this test/eq stack? I’m not a complainer but im averaging 50+ hours a week at work on a weird schedule and Im in the gym 10 hours a week. The only way I could fit a workout in during the day is if I went to bed right when I got home around 2:30-3am but that would be like asking someone who works a 9-5 to go to bed at 5pm when they got home and wake up for work 6 hours early lol, it just isn’t gonna happen. I do take a multi every day but I can sub sweet potatoes for one of my earlier meals and throw some other veggies in there thats not a problem. Thank you for the guidance!

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Originally Posted by Meloncap78

I can easily adjust diet but my workout schedule cannot be changed. I have my grandson when I wake up at 2pm. Is it possible that my current workout routine and diet will produce minimal results even on this test/eq stack? I’m not a complainer but im averaging 50+ hours a week at work on a weird schedule and Im in the gym 10 hours a week. The only way I could fit a workout in during the day is if I went to bed right when I got home around 2:30-3am but that would be like asking someone who works a 9-5 to go to bed at 5pm when they got home and wake up for work 6 hours early lol, it just isn’t gonna happen. I do take a multi every day but I can sub sweet potatoes for one of my earlier meals and throw some other veggies in there thats not a problem. Thank you for the guidance!

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For the multivitamin you will want one that is activated and if it's derived from whole food that's a bonus. An activated multivitamin is going to be a minimum of 3 capsules unless it's being derived from whole food. Inactivated Mumtivtamijs are a waste of your time and money, you are literally peeing out your money. So basically if the label says any of this :

Magnesium Oxide
Calcium carbonate
Folic Acid
Pyrodine HCL (Vitamin B6)
Only one type of Vitamin E
Cyanocarbomin (Vit B12)
etc

The reason is only a small percentage of the population has the capability to recognize inactive vitamins not derived from food. The rest of the populations body recognize it as a foreign substance so it goes to elimination. For those that can convert it, the metabolic pathway is energy intense and has to pass through the liver - so you get a fraction of a fraction of the dose.

Activated multivitamins are not cheap, typically $1-2 per pill. A more cost effective alternative is an organic fruit/vegetable powder blend. This requires more duo diligence as there's 101 options.

If you have 2 days off per week you can workout on those days and then workout after 1 shift if that's possible.

It's not that lifting weights will be useless at 2am on gear, it's just not time effective from a physiological standpoint as the metabolic pathways are overlapping.