Associate Member
i am 185lbs and bulking while on a cycle of test e and my plan was taking in 1.5g protein per lb of body weight so that would be about 275g protein a day. in talking with someone they said i should be taking in 2g of protein per lb of body weight but is 370g protein really needed? seems really excessive to me.
AR's Diet Pimp! ~HOF~
Excessive IMO. My usual standard is 1.5g/lb of LBM (notice that's LBM, not total bodyweight). On cycle i'd bump that up to 2.
Associate Member
ok yea thats what i thought. i thought it was 2x LBM which is a bit higher than i had. thanks.
Banned
Aim for more protein while cycling. 350-500g/day would suffice, if it's a true bulk.
AR's Diet Pimp! ~HOF~
Sorry, have to disagree. I'd up protein a bit, but who the hell needs 500g/day? Nobody on this site, that's for sure. I stick with judging by bodyweight. Of the 3 macros, carbs would be the first i'd manipulate while running a bulk cycle personally.Originally Posted by oscarjones
Associate Member
so gbrice im 190lbs, about 14% bodyfat, so thats 163 lbs LBM. u think a breakdown of 325g protein, 50g fat, and 315g carbs would be optimal?
AR's Diet Pimp! ~HOF~
You know what mate? I actually think that looks perfect to start with. 3000 calories is what I would have started you at to bulk, based on your stats. I like that you have fats very low for a 3000 calorie diet (my diet is currently around 2000 and sometimes even less, and I have 45g fat/day) - but can you actually come up with a diet that reflects those macros? Hopefully you can.
Pay close attention to changes after you implement and make adjustments as needed. Carbs is the only macro i'd touch right now - chances are you will not need to lower it, but you may need to raise it. We won't know until you run the diet for a bit. What does your current macro split look like, as a reference point?
Associate Member
my current diet plan is 320g carbs, 260g protein, 80g fat.
as for my new diet plan i was planning on doing this:
Meal 1:
3 egg whites, 1 whole egg- 0/18/5
1 cup oatmeal- 46/10/6
1 scoop whey- 3/27/2
1 banana- 24/1/0
Total- 73/58/8
Meal 2:
3oz tuna- 0/39/3
2 slices whole wheat bread- 34/10/2
Total- 34/49/5
Meal 3:
8oz chicken- 0/54/2
.5 cups brown rice- 70/7/2
Total- 70/61/4
Meal 4:
2 scoops whey- 6/54/4
Jelly Sandwich- 60/10/2
Total- 66/64/6
Meal 5:
8oz Chicken- 0/54/2
.5 cups Brown Rice- 70/7/2
Total- 70/61/4
Meal 6:
.25 cups almonds- 2/6/15
Total- 2/6/15
Meal 7:
1 scoop whey- 3/27/2
Total- 3/27/2
TOTAL-318/328/49
AR's Diet Pimp! ~HOF~
Love it!
Good. add green veggies if possible
Same as above
??? You were on such a roll. Is this PWO?
Great, add veggies here too
Why just almonds? List times for each meal so I can see when you're eating
Swap this for casein or a protein blend. Or, you can always eat whole food - cottage cheese or any meat
Damn, if your numbers are right, you got those macros nailed!! I'd swap that jelly for a better carb of equal caloric value, add veggies which won't change macros by much, and possibly change that almond thing but i'll wait until I see times for each meal. Also need to know where your workout fits into that schedule, as well as cardio
Looking solid, you should expect some nice gains if these numbers are on point and you lift hard.
Associate Member
meal 1 is around 730am, meal 2 is 11am. meal 3 is 3pm then i workout at about 3:45 or 4pm. then meal 4 is around 5pm as PWO. meal 5 is dinner and around 630. meal 6 is at 9pm and meal 7 is at 11pm then im in bed at 1130 or 12am.
what would be a good simple carb for PWO i could swap out jelly for? i could also easily add some veggies to a few meals as well. since im bulking i do cardio 3 times a week for about 20min each time low intensity so i get my heart rate going but not burning tons of cals. i could easily just combine meals 6 and 7 and do casein and almonds together before bed.
AR's Diet Pimp! ~HOF~
Ok. Any way to get these meals a bit closer together? Not a huge deal, don't go crazy
Just about anything, lol! Seriously - jelly is shit. Probably high fructose corn syrup - that'll do just about nothing for restoring muscle glycogen. I personally am not a fan of simple carbs PWO, even on a bulk, but if you want to stay that route, look into waxy maize or vitargo.
Good, do it!
Low intensity is fine, 20 mins really isn't doing much. I'd bump it to 30 mins at least.
Here's what i'd personally do: i'd ditch the almonds all together and add fish oil caps to every meal. Another thing you're missing besides veggies is omega-3's. Almonds are ok but mainly rich in monounsaturated fats. You need polyunsaturated, specifically omega-3. Fish oil is your ticket. That, or make one of your late meals salmon, sardines, etc. Something rich in omega-3's. For me, it's easier to pop a few fish oils w/ each meal, 2-3 per meal.
Associate Member
cant really get them much closer together due to my schedule haha. ok ill change out jelly for something else and ill take out almonds and do fish oil pills and bump up the cardio a bit.
AR's Diet Pimp! ~HOF~
Sounds good mate, and don't worry about the times, really not a concern.
Now, get your arse in gear and keep us posted!
Associate Member
haha thanks ill keep my log updated. can already feel some effects of the test and its only been 2.5 weeks so im excited to see how this goes especially with this new diet.
Knowledgeable Member
On cycle, less protein= less gains. I say 2-2.5 grams per pound of LBM/day with the lower number being minimal.
The biggest reason guys don't see the gains they want from a cycle is lack of protein
Last edited by terraj; 08-31-2011 at 08:32 PM.
Associate Member
yea thats what i have set up already. 325 would be just about 2x my LBM
AR's Diet Pimp! ~HOF~
Agreed bro, but IMO 500g is way excessive. More protein won't necessarily equate to more growth. Your body will use what it can, the rest is waste. I stick with 1.5g/lb LBM normally, and 2g/lb LBM on cycle. Even 2.5g is excessive IMO. I don't see a guy with 163lbs of LBM needing 400g protein, cycle or no cycle. Those calories can be gotten from a more useful (in this case) nutrient, i.e. carbs.
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