Diet help for new cycle (bulk)

[CmyZFly]

Current weight 176

Height - 5-10

Goal weight 200

Cycle of Sus/Deca/Eq

Shots on Monday and Thursday

Taking Sus 375 2x per week (750)
Taking 300 deca 2x per week (600)
Taking 300 eq 2x per week (600)

12-14 week cycle


Diet

Wake up 5am ( protein shake an pineapple)

7am ( nature valley bar protein shake)

915am ( 7 egg whites , ww bagel with jelly)

1145/12 ( grilled chicken salad Cesar salad, egg whites mixed in )

230pm ( bag mix of almonds, cashews, raisens)

Need help for later food and improvements on morning p

Any help really appreciated

[Live for the PUMP]

Get some power carbs in the morning. Example, oats and sweet potatoes. Mix the oats with your first shake in the morning. Make your second meal and meal before workout a lean protein with some sweet potatoes/broccoli. If you want to get to 200 you will need a lot more calories then what is shown. Do you know how to figure your TDEE? Using all that gear you especially need to consume lots of cals! Maximize your efforts! Don't be afraid to eat. Eat more complex carbs and get in at least 2-3 g per lb of LBM. Eating them earlier in the day is better. Eat your good fats later in the day at a recommended 20-30% of total cals. Then make sure your getting approx 2g of protein per lb of LBM. Diet is everything and it is your key to success and meeting goals! I highly recommend keeping a log of macros and cals too so you know exactly what your getting everyday. Let me know about your TDEE. I will come back and check this post.

[Papiriqui]

Go read the stickys on how to diet, also you need to find out whats your body fat % so you can get your TDEE. From there you can make a diet and we'll help you tweak it but what you are doing will definitely not give you anything for those roids to work on. You need protein, 1.5g to 2g per pound of lbm. Also you need carbs, good carbs like LIVE mentioned as well as the proteins. Do a little reading and it will go a long way!!

[CmyZFly]

Get some power carbs in the morning. Example, oats and sweet potatoes. Mix the oats with your first shake in the morning. Make your second meal and meal before workout a lean protein with some sweet potatoes/broccoli. If you want to get to 200 you will need a lot more calories then what is shown. Do you know how to figure your TDEE? Using all that gear you especially need to consume lots of cals! Maximize your efforts! Don't be afraid to eat. Eat more complex carbs and get in at least 2-3 g per lb of LBM. Eating them earlier in the day is better. Eat your good fats later in the day at a recommended 20-30% of total cals. Then make sure your getting approx 2g of protein per lb of LBM. Diet is everything and it is your key to success and meeting goals! I highly recommend keeping a log of macros and cals too so you know exactly what your getting everyday. Let me know about your TDEE. I will come back and check this post.

Im still trying to figure out my TDEE....im a bit confused as i keep getting different numbers

my stats are

178 pounds
10% body fat
5"10
23 years old

exercising 6-7 days/week + roller hockey + ice hockey + officiating ice hockey + walking to work in NYC ( WORKOUT ALONE) lol

im getting the number 3268 ( Total Daily Energy Expenditure)

NOW SHOULD I BE ADDING 300+ CALORIES TO THIS?


also can you help me make a better eating program?

Im thinking wake up

5am: Protein shake with some oats

6:45/7am : sweet potato fry's with some grilled chicken

9:15/9:30am: 7 egg whites & WW toasted BAGEL WITH Jelly

11:45/12:00: Grilled chicken cesar salad with tomato's and 3 egg whites

2:30/3:00pm: *snack* im on train ride home ( usually some almonds and cashews and raisins)

4:00pm: preworkout meal (gunna try for sweet potato's and some ground beef/chicken burgers)

Post workout : Pixi stick extra large foot long , Protein shake

1 hour after workout + post workout :Ground beef/grilled chicke/lodon broil /steak with some broccoli or any green veggies

before bed- Protein shake , also gunna add some NO SALT cottage cheese

[Live for the PUMP]

Im still trying to figure out my TDEE....im a bit confused as i keep getting different numbers

my stats are

178 pounds
10% body fat
5"10
23 years old

exercising 6-7 days/week + roller hockey + ice hockey + officiating ice hockey + walking to work in NYC ( WORKOUT ALONE) lol

im getting the number 3268 ( Total Daily Energy Expenditure)

NOW SHOULD I BE ADDING 300+ CALORIES TO THIS?


also can you help me make a better eating program?

Im thinking wake up

5am: Protein shake with some oats

6:45/7am : sweet potato fry's with some grilled chicken

9:15/9:30am: 7 egg whites & WW toasted BAGEL WITH Jelly

11:45/12:00: Grilled chicken cesar salad with tomato's and 3 egg whites

2:30/3:00pm: *snack* im on train ride home ( usually some almonds and cashews and raisins)

4:00pm: preworkout meal (gunna try for sweet potato's and some ground beef/chicken burgers)

Post workout : Pixi stick extra large foot long , Protein shake

1 hour after workout + post workout :Ground beef/grilled chicke/lodon broil /steak with some broccoli or any green veggies

before bed- Protein shake , also gunna add some NO SALT cottage cheese

For a bulking cycle its most common to add about 500 cals to your maintenance. However you have to adapt that to your body. Start at 300 surplus and if your not gaining any fat in midsection bump it up to 500, or even more if you aren't putting on extra BF.

The meal plan is a dirty bulk. Lots of sugar so you will put on a little excess fat unless your a hard-gainer. Bagels have tons of simple carbs as do raisins and jam. Your going for healthy and nutritional because that's what your appearance will represent. So ditch those pixy sticks and put a nutritional carb in its place. Cream of Rice is my personal favorite. Simple fast release carb, but nutritional. PWO is most important meal you eat all day, get a good carb in there. Move your bagel with jelly to pwo instead of pixi sticks and you have made a huge improvement!

[Papiriqui]

I think you are a bit high as i am about 20 lbs heavier and mine comes out at 3000, here are the formulas.

BMR = 370 + (21.6 x lean body mass in kg) what you get from here then plug it in here.
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

I definitely fall under the category of the 1.9 since i workout twice a day and play racquetball 4-6 on the weekend, but i still use the 1.55 since this thing tends to be on the high side. Use both so you have an idea but i would go with the 1.55 and whatever you get i suggest you add 200-300 cals as LIVE suggested and work your way up also as he suggested.

Also what he suggested about the foods, go to the sticky foods and their macronutrients so you know the most used foods in this game so you have an idea of what you should be eating.

[--->>405<<---]

Im still trying to figure out my TDEE....im a bit confused as i keep getting different numbers

my stats are

178 pounds
10% body fat
5"10
23 years old


^^ this comes down to ur LBM which = 160.2lbs

rough maintenance: LBM x 15 (160.2 x 15 = 2403cals)

2403 + 500 = 2900cals
40/45/15 pro/carb/fat
290g pro
326g carb
48g fat

FYI i have 182lbs LBM and am gaining about 2.5lbs per week at 3200cals 40/45/15

keep an eye on ur bf% and adjust accordingly

IMO: for goodness sake dude drop the candy! (and the jelly and raisins. i wouldnt have too many bagels either. u want ur carbs to be dominated by complex carb food choices)

keep ur carbs complex.

id re post revised diet..

[CmyZFly]

5am: 2 Protein shake --\240 cal\ 48p\6C\2f
Oats - 1/2cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Blueberries - 1 cup - 83 cal - 21g c -1g p -0g f

473cal\54p\54c\4.5f
-------------------------------------------------

6:45/7am : sweet potato fry's(18 frys) - 210cal\36c\1p\5f

grilled tuna steak--(4oz) 120cal/0c/27p/1f

330cal/36c/28p/6f

--------------------------------------------------

9:15/9:30am: 7 egg whites

Egg White - 7 large - 119cal - 0g c - 28 p -0g f
W. Wheat Spaghetti- 2oz - 198 cal - 40g c - 8g p - 1g f
Banana - Medium - - 105 cal - 27g c - 1g p - 0g f

422cal/67c/37p/1f
-----------------------------------------------------

11:45/12:00:

Grilled chicken 4oz 120cal/2f/0c/24p
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f

379/53c/33p/4f
---------------------------------------

3:00pm/4pm: preworkout

1 Protein shake --\120 cal\ 24p\3C\1f
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Grilled chicken 4oz 120cal/2f/0c/24p

458cal/49c/53p/5f

----------------------------------------

Post workout : PLEASE HELP HERE
need some good recommendations
---------------------------------------------

Ground beef/grilled chicke/lodon broil /steak with some broccoli or any green veggies, & brown rice or sweet potato


what would you guys recommend?



---------------------------------------------------------

before bed-

1 Protein shake --\120 cal\ 24p\3C\1f
COTTAGE CHEESE LOWFAT NO SALT ADDED --1/2 CUP --- 90CAL/2F/4C/16P

210/3F/7C/40P



totals....
2272 calories ....need to be at 2900....******ALSO HAVE 2 MEALS MISSING FROM TOTALS*****
266 carbs----------- need to be at 326carbs
245 grams of protein -------need to be at 290 grams of protein
24grams of fat-----need to be at 48 grams of fat

[--->>405<<---]

1 cup oats = approx 50g carbs (give or take)

4oz chikn breast = 25g protein give or take

2tbs almond butter = 20g fat give or take

[--->>405<<---]

2272 calories ....need to be at 2900....******ALSO HAVE 2 MEALS MISSING FROM TOTALS*****
266 carbs----------- need to be at 326carbs
245 grams of protein -------need to be at 290 grams of protein
24grams of fat-----need to be at 48 grams of fat

what do u mean by this??

[CmyZFly]

what do u mean by this??

I want to be at those numbers . I need some
Good advice as to a post workout meal and pre workout meal as I'm home late from work and school Mondays and Thursday's . Also currently I have gained weight I'm about 184.00 pounds instead of 175 so I am gaining weight with my "somewhat diet I put together

[--->>405<<---]

I want to be at those numbers . I need some
Good advice as to a post workout meal and pre workout meal as I'm home late from work and school Mondays and Thursday's . Also currently I have gained weight I'm about 184.00 pounds instead of 175 so I am gaining weight with my "somewhat diet I put together

most protein powders (if u like that for PWO) are around 50g protein for 2 scoops.

1cup oats is around 50g carbs

how bout PWO: 2scoops protein powder, 1 cup oats

that should put u around 316g carbs and 295g pro

4oz chikn breast = 25g pro (give or take) if u want meat (my pref) add 8oz chikn breast and 1 cup oats pwo.. or u could have 50g protein worth lean ground beef instead of chikn..

20g fat from 2 TBS almond butter or if u like whole almonds simply figure out how many u need for 24g fat (although when u add meat to ur potential PWO meal - esp beef - ur fat requirement should go down)..

[CmyZFly]

Perfect .. Thank you .. Unforuntaly I'm unable to workout current due to a fractured wrist from work

[--->>405<<---]

bummer dude.. u can do legs and cardio in the meantime ?? what id do.

[CmyZFly]

Yeah just depressing , lifting with my right arm only along with legs and cardio

[--->>405<<---]

Yeah just depressing , lifting with my right arm only along with legs and cardio

hey dude dont let it get u down. just do the best u can with what uve got to work with! thats all u can do. if i spent time worrying about things i couldnt change or control id be a busy fella!

depending on the extent of ur injury u could prob do some machine work upper body. like pec deck, reverse flyes with machine, shrugs using the standing calf machine (instead of calves shrug ur shoulders where the pads rest) etc.. wherever u can use ur forearm and dont need a hand kinda deal..

[CmyZFly]

Well I let my wrist heal , im back in the gym . I'm currently 186 so I've gained about 10 pounds from adjusting my diet . Also I've ordered my gear of some Sus/deca/Eq for this bulk