newb here needs guidance

[jay187]

ok so this is my first cycle of winni (Strombafort oral"s) 10 week cycle and test (enanthate injectable) 8 week cycle.

im 22 5'9" i started at 177 and i keep gaining weight and size. im 3 weeks in and im now 190! my strength has definitely increased but im not sure if this is right.

i keep my diet clean but i eat every 3 hours, maybe im eating too much? my diet consists of whole wheat bread, turkey, whole wheat pasta, tuna, protein shakes, fruit, broccoli, a gallon of water a day, etc........

im also takeing 3 1200mg fish oil, 3 optimen multi's, and 6oz of grapefruit juice, and a gallon of water a day

also wondering if caffine has any effect with the cycles?

im really looking for a specific diet plan that can cut me down.
thanks to all

[YoungGunsNY]

count your calories/protein/carbs/fat of your current diet.. post & well go from there

[YoungGunsNY]

also - look up ur BMR & TDEE .. if ur on a cycle.. might as well do a little research to get the bang for ur buck

[caffeine_menace]

I would hav probably gone with test prop instead of the enanthate, doesnt bloat u as much....

fill out the info in this type of format for wut u normally eat so ppl here can better help u. Make sure u fill out all the info. You can get ur macros from the food labels directly or u can use fitday.com or nutritiondata.com. If u dont know ur BF then search online BF calculators, they can more or less tell u where ur at. Just move ur workout to wutever time u do it...

Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Diet Plan
Meal 1 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = __g protein, __g carbohydrates, __g Fat

Meal 2 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Workout (time)
(insert where your workout is in the diet plan, and how long it is, and whether you do cardio or not)

Meal 3 (PWO) (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 4 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 5 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 6 (before bed, Time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Total Macros for the Whole Day
__g protein, __g carbohydrates, __g Fat, TOTAL CALORIES___, TDEE___

[jay187]

Age: 22
Height: 5'9"
Weight: 189
Bodyfat Percentage: according to a really cheap caliper im 16%
TDEE: 3054
BMR: 1970.17
Goals: is to lean out and get stronger

Diet Plan
Meal 1 (6:30)
original oats 3/4 cup = 8.5g protein, 40g carbohydrates, 4.5g Fat
+1/4 cup raisins
cup coffee = 0g protein, 46g carbohydrates, 0g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = 8.5g protein, 86g carbohydrates, 5.5g Fat

Meal 2 (8:30)
4 lrg egg whites = 25g protein, 0g carbohydrates, 3g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = 25g protein,0g carbohydrates, 3g Fat

Meal 3 (10:30)
1 4 oz chicken breast = 23g protein, 0g carbohydrates, 3.5g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 23g protein, __g carbohydrates, 3.5g Fat

Meal 4 (12:30)
2 slices whole wheat = 10g protein, 42g carbohydrates, 3g Fat
4 oz chicken breast = 23g protein, __g carbohydrates, 3.5g Fat
1/2 cup broccoli = ?g protein, ?g carbohydrates, ?g Fat
Total Macros = 33g protein, 42g carbohydrates, 6.5g Fat

Meal 5 (2:30)
orenge = ?g protein, ?g carbohydrates, ?g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = g protein, __g carbohydrates, __g Fat

Meal 6 (4:30)
1 scoop protein = 24g protein, 3g carbohydrates, 1g Fat
orange = ?g protein, ?g carbohydrates, ?g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 24g protein, 3g carbohydrates, 1g Fat

Meal 7 (6:30)
14 oz can of tuna W/lil mustard = 65g protein, 0g carbohydrates, 2.5g Fat
2 slice ww bread = 10g protein, 42g carbohydrates, 3g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 75g protein, 42g carbohydrates, 5.5g Fat

workout (7-8:30-9)

meal8 (8:30-9)
2 scoops protein = 48g protein, 6g carbohydrates, 2g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros for the Whole Day
236.5g protein, 179g carbohydrates, 27g Fat, TOTAL CALORIES 1700, TDEE??3040??
also i forgot the multi's and fish oil i take 3x daily w/ a gallon of h20 and a small sweet potato.....
this was what i ate TODAY only, i dont know if that low of numbers are good or not for what i want? what am i missing?

[mg1228]

too late tonight--- but ill help tmro if no one els has

diet def needs help

[jay187]

haha thanks man, i know it. i could use some good help

[mg1228]

Age: 22
Height: 5'9"
Weight: 189
Bodyfat Percentage: according to a really cheap caliper im 16%
TDEE: 3054
BMR: 1970.17
Goals: is to lean out and get stronger

Diet Plan
Meal 1 (6:30)
original oats 3/4 cup = 8.5g protein, 40g carbohydrates, 4.5g Fatu need a protein source--40gr
+1/4 cup raisinsall sugar--drop em
cup coffee = 0g protein, 46g carbohydrates, 0g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = 8.5g protein, 86g carbohydrates, 5.5g Fat

Meal 2 (8:30)
4 lrg egg whites = 25g protein, 0g carbohydrates, 3g Fatneed carb source--1/2 cup oats
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = 25g protein,0g carbohydrates, 3g Fat

Meal 3 (10:30)
1 4 oz chicken breast = 23g protein, 0g carbohydrates, 3.5g Fat
food2 = __g protein, __g carbohydrates, __g Fatadd carb source
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 23g protein, __g carbohydrates, 3.5g Fat

Meal 4 (12:30)
2 slices whole wheat = 10g protein, 42g carbohydrates, 3g Fat
4 oz chicken breast = 23g protein, __g carbohydrates, 3.5g Fat
1/2 cup broccoli = ?g protein, ?g carbohydrates, ?g Fat
Total Macros = 33g protein, 42g carbohydrates, 6.5g Fat

Meal 5 (2:30)
orenge = ?g protein, ?g carbohydrates, ?g Fatreplace with a meal like others
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = g protein, __g carbohydrates, __g Fat

Meal 6 (4:30)
1 scoop protein = 24g protein, 3g carbohydrates, 1g Fatreplace with meal
orange = ?g protein, ?g carbohydrates, ?g Fatif u gotta have an orange--do it at breakfast--but i wouldnt
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 24g protein, 3g carbohydrates, 1g Fat

Meal 7 (6:30)
14 oz can of tuna W/lil mustard = 65g protein, 0g carbohydrates, 2.5g Fatdont need 65gr protein
2 slice ww bread = 10g protein, 42g carbohydrates, 3g Fati would do oats again--or sweet potato
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = 75g protein, 42g carbohydrates, 5.5g Fat

workout (7-8:30-9)

meal8 (8:30-9)
2 scoops protein = 48g protein, 6g carbohydrates, 2g Fatsince this is ur last meal and being pwo--i would eat 8oz lean protein and 2tbsp natty pb
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros for the Whole Day
236.5g protein, 179g carbohydrates, 27g Fat, TOTAL CALORIES 1700, TDEE??3040??
also i forgot the multi's and fish oil i take 3x daily w/ a gallon of h20 and a small sweet potato.....
this was what i ate TODAY only, i dont know if that low of numbers are good or not for what i want? what am i missing?

see bold---make those changes and re-figure macros

double ur fish oils and make sure u add them to macro totals

[jay187]

perfect! thanks alot i will try it out day after tomorrow and update.