First ever prop cycle - think diet is good...any advice?

**G-Dog82** · 04-30-2009, 11:52 PM

Hey guys,

Well onto my first cycle of prop, 2nd injection down thought would run by my diet with you see if you could tweak and if you think i'm getting enough calories.

Brekky - 2 eggs 6 egg wites...usually some rye mountain bread.

Oats - 1/2 cup. banana. almonds.

Preworkout shake - 50gms carbs, 20g protein.

workout
post workout shake - 50grams protein - 50 grams carbs - more almonds

Lunch - 350gram chicken, large surve pasta or rice (whole wheat)

Afternoon snack - more fruit, almonds all day when needing food. Maybe some left over chicken breast.

Dinner - 400gms steak, salad, maybe carb as well.

before bed 30-40 grms protein shake

Maybe more food then this but i guess would be a typical day... thoughts??

**jamyjamjr** · 05-01-2009, 12:43 AM

we need macros...

also do some math for me...

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**G-Dog82** · 05-01-2009, 02:22 AM

66+1183.7+914.4-176.8 = 1987.3

1987.3 x 1.725 = 3428.09

Think my maths is right there..... Think one of my problems is i might have too many protein shakes i usually have between three and four however atleast one or two of them are predomiantely carbs 25gram protein.

**jamyjamjr** · 05-01-2009, 09:04 AM

soo how bout those macros???

**G-Dog82** · 05-01-2009, 07:27 PM

Meals 1 & 2 - AM

Brekky - 2 eggs 6 egg wites...usually some rye mountain bread.

Oats - 1/2 cup. banana. almonds.

Preworkout shake - 50gms carbs, 20g protein.

=503 +72 +129 +162+174+232 = 1110 calories (def rounded down)

Carbs (100g) Protein (82g) Fat (32g) = 1016 in calories broken down so close enough.

Meals 3 - 4 - lunch and afternoon

=250+495+400+116+90 = 1351 cal

Carbs (150g) Protein (154) Fat (20)

Meals 5-6 Dinner - before bed.

=408+150+150 = 708 cal

Carbs (30grams) Protein(96grams) Fat (18 grams)

Total daily intake = 3169 = Def round down would be 3.5

Macros - Carbs (280) Protein (332) Fat (70)

I appears to much protein in my diet.... I definitely didn't relise the such high degree of protein gram of chicken breast per serve!

I'm on a prop cycle 100mg eod.....all thoughts and opinions welcome

**eatrainrest** · 05-01-2009, 10:30 PM

Originally Posted by G-Dog82

Meals 1 & 2 - AM

Brekky - 2 eggs 6 egg wites...usually some rye mountain bread.

Oats - 1/2 cup. banana. almonds.eliminate almonds

Preworkout shake - 50gms carbs, 20g protein.

=503 +72 +129 +162+174+232 = 1110 calories (def rounded down)

Carbs (100g) Protein (82g) Fat (32g) = 1016 in calories broken down so close enough.
where is your Post workout nutrition???
Meals 3 - 4 - lunch and afternoon

=250+495+400+116+90 = 1351 cal

Carbs (150g) Protein (154) Fat (20)
what the hell does meals 3 and 4 consist of
Meals 5-6 Dinner - before bed.
how can i critique based on macros, post up foods
=408+150+150 = 708 cal

Carbs (30grams) Protein(96grams) Fat (18 grams)

Total daily intake = 3169 = Def round down would be 3.5

Macros - Carbs (280) Protein (332) Fat (70)

I appears to much protein in my diet.... I definitely didn't relise the such high degree of protein gram of chicken breast per serve!

I'm on a prop cycle 100mg eod.....all thoughts and opinions welcome

bold

**eatrainrest** · 05-01-2009, 10:34 PM

Originally Posted by G-Dog82

Hey guys,

Well onto my first cycle of prop, 2nd injection down thought would run by my diet with you see if you could tweak and if you think i'm getting enough calories.

Brekky - 2 eggs 6 egg wites...usually some rye mountain bread.

Oats - 1/2 cup. banana. almonds.eliminate almonds

Preworkout shake - 50gms carbs, 20g protein.
this is ok, if your bulking
workout
post workout shake - 50grams protein - 50 grams carbs - more almonds
good, elminate almonds here! save for later when your not consuming carbs
Lunch - 350gram chicken, large surve pasta or rice (whole wheat)
any complex carbs after workout should only be for your PWO meal, and you can get away with whole wheat pasta but i liek brown rice
Afternoon snack - more fruit, almonds all day when needing food. Maybe some left over chicken breast. elminate fruit here completely, no need for insulin spike. this is a meal where you need fibrous carbs, efa's and protein (from a diff source) example would be leafy green veggies, 1-2 cups, 9-18g almonds, 6 oz turkey breast

Dinner - 400gms steak, salad, maybe carb as well.
400gms of steak is alot of hidden fats!!!!! your eating way to much protein i can tell just from looking, only need liek 4-6 oz grilled london broil, leafy veggies, with 2 tpsp naturaly PB or almonds, flax, etc
before bed 30-40 grms protein shake
what does this consist of whey? try casein with healthy EFA liek flax oil
Maybe more food then this but i guess would be a typical day... thoughts??

thoughts... well comments in bold... try a 40/40/20 split 40% carbs and pro and only 20 fat

**G-Dog82** · 05-01-2009, 11:38 PM

thanks eatrainrest yeah i can def see the excess in protein now that i have broken down my foods. Def need to hit up alot more leaf veggies...Will also lower the size of the steaks i'm eating i think last night i smashed two huge steaks for dinner probably 500gms easy... Will lower that, i always thought my food consumption wasn't enough but that doesn't seem to be the issue just drop on the protein, raise the carbs and greens at the right time. correct?

My protein shake is a blend between casein/isolate/concentrate...also add my own gluteemine and waxy starch in my shakes for carbs.

**eatrainrest** · 05-01-2009, 11:43 PM

Originally Posted by G-Dog82

thanks eatrainrest yeah i can def see the excess in protein now that i have broken down my foods. Def need to hit up alot more leaf veggies...Will also lower the size of the steaks i'm eating i think last night i smashed two huge steaks for dinner probably 500gms easy... Will lower that, i always thought my food consumption wasn't enough but that doesn't seem to be the issue just drop on the protein, raise the carbs and greens at the right time. correct?

My protein shake is a blend between casein/isolate/concentrate...also add my own gluteemine and waxy starch in my shakes for carbs.

the whey and waxy startch is a great PWO mix.. i would use a 1.5 hour refeed pwo meal like i said with a startch carb.. liek 40g worth of whole wheat pasta if you want buy ou have to be careful and account for all calories in the sauce, oil etc. greens can be eaten at anytime. but dont confuse leafy green veggies with like carrots which have alot of sugar. broccoli lettuce, etc will do anytime. by lean cuts of london broil as its the leanest steak. also have you watched milos dvd videos

**eatrainrest** · 05-01-2009, 11:45 PM

**G-Dog82** · 05-01-2009, 11:55 PM

yeah i have seen pieces of milo video's will watch again now that i'm on cycle... If your going to eat high sugar fruits like banana or watermelon when is best time u think to eat it?? maybe as pre-workout or cut it out completely?

**eatrainrest** · 05-01-2009, 11:57 PM

if your looking to cut, seem to gain fat easily while bulking defiantely cut out completely. if not, if you feel you are an ectomoroph and have a hard time puttin gon weight immediately before or after will do. other than that i feel no need to have a simple sugar during the day due to the fast conversion from sugar to fat.... very high GI

**jamyjamjr** · 05-02-2009, 12:03 AM

i wouldn't do a simple carb pre workout, it' post workout that simple carbs are okay

**G-Dog82** · 05-02-2009, 12:04 AM

haha yeah mate i struggle to put weight on.... if i miss 1 small meal out i'm sure i drop 1kg! Still have good natural size but at a 18 month plateau... Will probably start up a log shortly with photos etc to see my progress.

**jamyjamjr** · 05-02-2009, 12:07 AM

at a boy... trust the numbers..

**eatrainrest** · 05-02-2009, 12:07 AM

ok after some research, post a new proposed diet with BMR, goals, and all macros for meals/daily caloric intake and well take it further

**jamyjamjr** · 05-02-2009, 12:21 AM

agreed...

Thread: First ever prop cycle - think diet is good...any advice?

Thread Tools

Search Thread

Rate This Thread

Display

First ever prop cycle - think diet is good...any advice?

Thread Information

Users Browsing this Thread

Posting Permissions