Hey Guys and Gals,
Being an AAS newbie, I hear this is the place to start. Couple things I'd like to get out of the way, I am not an expert on diet or training but have been hitting the gym for the last 10yrs and have thru trial and error found what training and nutrition works best for my goals(lean mass and strength). My training is mostly multi joint powerlifting and my nutrition has kept me lean while still achieving decent strength gains.
Since I'm researching doing my first cycle I'd like to make sure that my macros are in check with what's needed to obtain the best results. I have found that eating basically the same things at certain times the easiest way to get my desired macros. I used to keep track of proteins/carbs/fats but having a pretty good idea of whas what I got away from counting em. If that's needed here ill glady post...
I eat this way 6days a week and generally use sunday as a "cheat day" although my cheat day is still somewhat clean. Since I have been eating clean (or what I consider clean) for so long my body does not do well with any fried or fast foods. So, on my cheat days ill normally have pancakes and syrup for breakfast and some type of lunchmeat and cheese sandwich for lunch. Mainly I use my cheat day as a day off so to speak and don't really focus on hitting all my meals...lazy day, I guess.
Anyway, I'm a 40 y/o 190lb male with about 10percent bf. Below is what's in my feedbag currently today, with one more meal and a bedtime snack to go. Please, any help whatso ever is welcomed...thanks in advance.
Immediately upon awakening (always)
Power Shake:
16oz water
2scoops protein
1cup rolled oats
1/2c frozen fruit
2tbsp EVOO
Blend until smooth
2 hrs later Breakfast
3whole eggs/3egg whites scrambled
1bowl of oatmeal cooked
Snack
1 apple
2hanfulls of walnuts
Water
Lunch
2large pieces orange roughy
Uncle bens bag of wild rain rice
BCAA Drink
Snack
PBJ on BrownBerry whole grain bread
Half a cucumber
Water
PreWorkout drink/protein
WORKOUT
PostWorkout supps/protein
Dinner
Steak Sandwich, pieces of seared flank steak on whitebread roll with peppers and onions.
Sweet potatoe fries
Large garden salad
Snack
Protien Shake
Ill eat a cup of fatfree cottage cheese with pineapple chuncks before bed.
I usually keep the powershake, breakfast and snacks the same day after day. Lunch and dinner rotate from chicken, lean red meat and fish to mix it up.
My goals are to do my first cycle to see what results I achieve...I hear to expect around a 20percent increase in my strength.
Thanks!
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Originally Posted by gbrice75
