Please Give Me Some Feed Back

[reelnsnook]

I am currently running 500mg of Galenika Test E. I also took 25mg of Dbol per day from weeks 1-3. I am starting my 4th week and have went from 5'9"182lbs 13% BF to 194lbs not sure of BF haven't checked it yet. I wanted to bulk up, but I do not want to gain anymore BF. Please let me know what you think of my diet below. Thanks p.s. I do cardio 3x per week for 40 min sessions.

6:30am 3 whole eggs 3 egg whites 273cal/0gc/30gp/15gf
Oats 300cal/54gc/10gp/5gf
Fruit Smoothie w. Mangos, Blueberries, Greek Yogurt, and a little skim milk 310 cal/30gc/20gp/6gf

9:30am Almonds 164cal/6gc/6gp/14gf
Greek Yogurt 140cal/17gc/12gp/2.5gf
Apple 72cal/19gc/0gp/0gf

12:00pm 6oz Chicken Breast 300cal/0gc/56gp/16gf
1 cup Broccoli 41cal/7gc/4gp/0gf
1 cup Brown Rice 218cal/46gc/5gp/2gf

3:00pm 1 can of tuna 220cal/0gc/41gp/5gf
Greek Yogurt 140cal/17gc/12gp/2.5gf
Sweet Potato 100cal/23gc/2gp/1gf
Avocado 240cal/13gc/3gp/22gf

PWO 130cal/4gc/24gp/1.5gf

7:00pm 6oz Chicken 300cal/0gc/56gp/6gf
1 cup Broccoli 41cal/7gc/4gp/0gf
1 cup Brown Rice 218cal/46gc/5gp/2gf
Skim Milk 86cal/12gc/8gp/0gf


Total Calories: 3,393 Calories

Macros:

C-305
P-312
F-98.5

[reelnsnook]

Bump

[gbrice75]

Assuming overall calories are pretty much on point, your macro breakdown isn't bad imo. Personally, i'd reduce fat a bit - down to 75g at most, and bump carbs.

Why such a gap between your pre and pwo? Also, do you go right to bed after the pwo meal? If not, why no bedtime meal?

PS - your 9:30am meal is kinda weak... i'd get a more substantial protein source, or at least more protein in general for that meal.

[reelnsnook]

Thanks for the feed back. Yes, I do have a bedtime meal forgot to post it 8oz of cottage cheese. I usually go to the gym around 4:15pm and with the traffic here in Atlanta it takes me forever to get home to eat. I will tweak the fat and carbs.

[gbrice75]

Understood, just wanted to make sure you were in fact eating a pre-workout meal about an hour before your workout. Looking forward to seeing your revised diet.

I feel ya on the traffic man... i'm in NJ... the most densely populated state in the country!!

[tbody66]

How old are you and when are you posting pics?

[reelnsnook]

I'm 28 and I will post some next week.

[tbody66]

cool beans, looking forward to seeing what you are accomplishing, I'd also like some before pics if you have them and a little more detail about your cycle and what you are experiencing with that.

[reelnsnook]

My cycle consist of 500mg Test E per week split between Monday and Thursday. Next Monday will be my 5th week. I started weeks 1-3 with Pink Thai Dbol at 25 mg per day, but stopped the Dbol a week early due to the fact it was giving me anxiety, headaches, and I was tired all the time. I am also taking Arimidex .25 EOD. As far as my cycle goes I am gaining strength every week. Sides I am getting are a little anxiety and my cardio seems to be way down, but overall nothing unbearable. For my workout program I started using 5-3-1 a few months back and adding an arm day to it. I am really enjoying the gains I've made from this program.

[tbody66]

Sounds good. Would you mind posting your exact workout routine with specific exercises/set/reps/poundages?

[reelnsnook]

Workout: 5/3/1

Below are the stats from last weeks workouts

Monday -Bench Press

185lbs x 5reps
215lbs x 3reps
245lbs x 6reps

Supplemental Exercises:

Incline Barbell Press:
165x10
165x10
165x10

DB Press:
75x10
75x10
75x10

DB Flies:
35x10
35x10
35x10

Tuesday Squat:

285x5
325x3
360x6

Supplemental Exercises:

Front Squat:

185x10
185x10
185x10

Leg Curls:

100x10
100x10
100x10

Leg Ext:

90x10
90x10
90x10

Wednesday Arms (Its not in the 5/3/1 program, but I put it in my routine)

Straight Barbell Curls:

90x8
90x7
90x6
90x6

Incline DB Curls:

35x8
35x8
35x8
35x8

Skull Crushers:

110x7
110x7
110x7
110x7

One Handed DB Ext

35x8
35x8
35x8

Cable Push Down:

50x8
50x8
50x8

Thursday Standing Military Press:

130x5
145x3
160x5

DB Front Raise:
25x10
25x10
25x10

DB Upright Row:

80x10
80x10
80x10

DB Side Raise:

15x10
15x10
15x10

BB Shrugs

225x10
225x10
225x10


Friday Deadlift:

235x5
265x3
295x4

Pullups between reps

Iso Lateral Pulldown:

240x10
240x10
240x10

Good Mornings:

135x10
135x10
135x10


Also, I have a question about the Test E, I feel it is really starting to kick in and I feel light headed at the gym and my face and head are turning more red than normal. I am also running out of breath quickly and finding I am having to take longer breaths to recover. Are these normal side effects? I checked my blood pressure last week and it was normal at the beginning of the week and a high at the end of the week like 140/80

[gbrice75]

^^ I never felt that way. Are you sure you're breathing properly during your sets?

[reelnsnook]

I think I am.....maybe I should try focusing on breathing properly tomorrow at the gym.

[gbrice75]

Try and take note if you're holding your breath at all. To this day I still catch myself doing it... and when I do, I have those same symptoms you mentioned.

You may have been doing this all along and simply not noticed it before because you weren't looking for anything. i.e. now that you're running test, you're likely being overly 'tuned in' for any changes you undergo.

Just my working theory!

[tbody66]

Poundages and stats are close to mine. Let's get together for a workout!

[reelnsnook]

Gbrice75 thanks for the feedback, yeah I will work on the breathing tomorrow and let you know how I do.

tbody66....are you in the Atlanta area?

[reelnsnook]

Try and take note if you're holding your breath at all. To this day I still catch myself doing it... and when I do, I have those same symptoms you mentioned.

You may have been doing this all along and simply not noticed it before because you weren't looking for anything. i.e. now that you're running test, you're likely being overly 'tuned in' for any changes you undergo.

Just my working theory!

Yeah, I had a little anxiety about side effects from a cycle, so I am probably just worrying about things too much.

[tbody66]

Gbrice75 thanks for the feedback, yeah I will work on the breathing tomorrow and let you know how I do.

tbody66....are you in the Atlanta area?

within four states - 1,139 miles