Age: 23
Height: 5'9"
Weight: 195lbs
BF%: 15-16
Experience: training intense 4 years
Goals: I would like to adjust my diet to gain lean muscle while keeping fat gain to a minimum.
I just started 500mg/wk test cyp 1 week ago. I have been getting much better and disciplined with my diet over the years, and more recently it has been right on point. I think I have the basics down, but there are still some things about dieting and eating to lose fat/gain muscle that I just don't fully understand. Thats where you guys come in!!
This is the diet I am on right now, and I would like to know what I should adjust in it. I may be a little heavy on the shakes. A lot of this is due to me being at work for 12 hours a day, so I can't exactly take 5-6 lunch breaks. I am open to any suggestions though!
Meal 1
1 1/2 whole wheat bagels
pro - 18g
carb - 51g
fat - 3g
cal - 303
1 1/2 scoops protein powder
pro - 36g
carb - 5g
fat - 2g
cal - 182
total
pro - 54
carb - 56
fat - 5
cal - 485
Meal 2
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235
1.5 oz. peanuts
pro - 10
carb - 7
fat - 21
cal - 257
total
pro - 52
carb - 8
fat - 28
cal - 492
Meal 3
1 1/2 cans tuna
pro - 48
carb - 0
fat - 3
cal - 219
2 pieces whole wheat bread
pro - 6
carb - 34
fat - 2
cal - 178
total
pro - 54
carb - 34
fat - 5
cal - 397
Meal 4
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235
brown rice (2/3 bag)
pro - 5
carb - 48
fat - 2
cal - 230
total
pro - 47
carb - 49
fat - 9
cal - 465
Meal 5
3 tablespoons natty pb
pro - 10
carb - 12
fat - 24
cal - 304
1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182
total
pro - 46
carb - 17
fat - 26
cal - 486
Workout
BCAA during workout
PWO
1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182
12 oz. milk
pro - 12
carb - 18
fat - 4
cal - 156
total
pro - 48
carb - 23
fat - 6
cal - 338
Meal 7
50g lean protein and 50g slow digesting carbs, sometimes some fat (usually less than 20g). This meal normally varies so I can eat with the girl and keep her happy lol, but its always clean. For example, last night was baked salmon, wheat pasta, and broccoli. About 500 calories.
Meal 8
1 1/2 scoops casein protein
pro - 36
carb - 5
fat - 2
cal - 222
Sometimes I mix this with milk, although I am trying to get away from drinking my shakes with milk.
pro - 12
carb - 18
fat - 4
cal - 156
total
pro - 48
carb - 23
fat - 6
cal - 378
TOTALS (including milk w/ 2 shakes)
pro - 399g
carb - 260g
fat - 105g
calories - 3581
A few things I have questions on...I honestly don't fully understand where cardio fits into a bulking diet. Is it possible for me to cut back on bodyfat by doing cardio while I add some lean pounds? Or is cardio just meant to keep fat gain to a minimum during bulking?
I have read that I need to be increasing my total calories as a result of being on cycle. Is this just because I will be adding muscle so I need to increase to keep up?
Thanks a lot for any feedback guys. I am open to suggestions and as always I appreciate it.
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