Help with cycle

[wants2Bhuge]

22, 5'9" ,180, 9%bf

lifting for 4 years, personal trainer for last 3, diet is in check as been trainer and eat 6-8 clean meals a day, just having hard time putting on new muscle now, seems i hit plateau
diet is basically egg, egg whites, oatmeal for breakfast, then chicken breast and rice , then PWO shake, then tuna and plain potato, then chicken breast and veggies with rice, then usually cottage cheese before bed.........i change things up and have a steak or fish or other seafood and have a cheat meal once a week or less

thanx for the help

[jamyjamjr]

22, 5'9" ,180, 9%bf

lifting for 4 years, personal trainer for last 3, diet is in check as been trainer and eat 6-8 clean meals a day, just having hard time putting on new muscle now, seems i hit plateau
diet is basically egg, egg whites, oatmeal for breakfast, then chicken breast and rice , then PWO shake, then tuna and plain potato, then chicken breast and veggies with rice, then usually cottage cheese before bed.........i change things up and have a steak or fish or other seafood and have a cheat meal once a week or less

thanx for the help

ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing 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

[Matt]

ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing 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

Thank god for the internet, some sound advice there.^^

[jamyjamjr]

Thank god for the internet, some sound advice there.^^

[CHUCKYthentic]

ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing 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

great point and input here jamy on the diet and plateauing

you love that BMR calculation huh? LOL i give it to some of my buddies too

[wants2Bhuge]

ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing 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

yes i will do this for you , i don't have time tonight, saturday and all, i do like to go out and have fun , but don't drink , well maybe just one a week, but never more. i think i am eating enough for my stats now, i would certainly up the calories once I was using gear, so I really need help with that part more than diet please, there are so many different threads i just want to do it right and find good stuff. some threads say stack some say single, its hard to know which threads are the ones to go with

[CHUCKYthentic]

yes i will do this for you , i don't have time tonight, saturday and all, i do like to go out and have fun , but don't drink , well maybe just one a week, but never more. i think i am eating enough for my stats now, i would certainly up the calories once I was using gear, so I really need help with that part more than diet please, there are so many different threads i just want to do it right and find good stuff. some threads say stack some say single, its hard to know which threads are the ones to go with

IMO, you re in too much of a hurry bro

[wants2Bhuge]

ur food choices seem sound... and based upon your bf your doing something right...

i think the culprit is that your not eating ENOUGH...
any time i hear the word platue, especialy at your stats.. i think diet...

u mind doing 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

ok, here we go!

BMR= 1914.1

X 1.55 = 2967 Calories needed per day

average daily diet with macros

Meal 1-...9 egg whites
............. 1 whole egg
............. 1/2 grapefruit
............. 8 0z 2% milk
............. 8 oz Cream of Wheat
............. 1 tbsp Flaxseed oil................Cal= 547- P= 48 C= 40 F=19

Meal 2- 6 oz of sirloin...........
............. 1 sweet potato....................Cal=464- P= 53 C = 27 F =14

Meal 3.... 8 oz chicken breast
.............. 1 sweet potato...................Cal= 360.....P= 50 C= 27 F= 1.5

Meal 4 .... 12 oz sirloin
............... 1 plain baked potato..........Cal= 907.....P= 108...C= 51 F =27

Meal 5...... 8 oz chicken breast
................ 1 sweet potato................. Cal= 360....P = 50....C= 27 F= 1.5

Meal 6...... 8 oz Turkey Breast
................ 10 egg whites...................Cal= 460.....P = 82....C = 5 F= 10

TOTALS.....Calories= 3098................P= 391.......Carbs= 177....Fat = 73


like i have been tryin to tell ya, i been a dedicated trainer for past 3 years. I know pretty much how to diet and increase calories when i need to.
what i dont' know is whats the best steroids for me to begin with as i have read stickies and still confused as some say stack some say single compound
and the biggest hurdle is the part that i am not allowed to ask on the open board but i can't pm and don't know who i would or if someone can pm me?

thanx

[jamyjamjr]

ok, here we go!

BMR= 1914.1

X 1.55 = 2967 Calories needed per day

average daily diet with macros

Meal 1-...9 egg whites
............. 1 whole egg
............. 1/2 grapefruit
............. 8 0z 2% milk omit for skim
............. 8 oz Cream of Wheat omit for rolled oats
............. 1 tbsp Flaxseed oil................Cal= 547- P= 48 C= 40 F=19

Meal 2- 6 oz of sirloin........... try to keep your lean beefs for later on in the day
..[/B]........... 1 sweet potato....................Cal=464- P= 53 C = 27 F =14

Meal 3.... 8 oz chicken breast
.............. 1 sweet potato...................Cal= 360.....P= 50 C= 27 F= 1.5

Meal 4 .... 12 oz sirloin i'd eat this right before bed, switch your turkey breast from your last meal to this and eat the turkey breast here
............... 1 plain baked potato..........Cal= 907.....P= 108...C= 51 F =27

Meal 5...... 8 oz chicken breast
................ 1 sweet potato................. Cal= 360....P = 50....C= 27 F= 1.5

Meal 6...... 8 oz Turkey Breast
................ 10 egg whites...................Cal= 460.....P = 82....C = 5 F= 10

TOTALS.....Calories= 3098................P= 391.......Carbs= 177....Fat = 73


like i have been tryin to tell ya, i been a dedicated trainer for past 3 years. I know pretty much how to diet and increase calories when i need to.
what i dont' know is whats the best steroids for me to begin with as i have read stickies and still confused as some say stack some say single compound
and the biggest hurdle is the part that i am not allowed to ask on the open board but i can't pm and don't know who i would or if someone can pm me?

thanx

it does look good... where's your pwo shake and when do you workout??

if your trying to gain, i'd add another 300kcal to your diet..

[Phate]

ok, here we go!

BMR= 1914.1

X 1.55 = 2967 Calories needed per day

average daily diet with macros

Meal 1-...9 egg whites
............. 1 whole egg
............. 1/2 grapefruit
............. 8 0z 2% milk
............. 8 oz Cream of Wheat
............. 1 tbsp Flaxseed oil................Cal= 547- P= 48 C= 40 F=19
i don't like cream of wheat as a carb source, it's a little high on the GI for me, but it's early morning
Meal 2- 6 oz of sirloin...........
............. 1 sweet potato....................Cal=464- P= 53 C = 27 F =14

Meal 3.... 8 oz chicken breast
.............. 1 sweet potato...................Cal= 360.....P= 50 C= 27 F= 1.5

Meal 4 .... 12 oz sirloin
............... 1 plain baked potato..........Cal= 907.....P= 108...C= 51 F =27
why so much protein, your body can't process all of that? btw i don't like the sirloin you are using, too high in fat IMO
Meal 5...... 8 oz chicken breast
................ 1 sweet potato................. Cal= 360....P = 50....C= 27 F= 1.5

Meal 6...... 8 oz Turkey Breast
................ 10 egg whites...................Cal= 460.....P = 82....C = 5 F= 10
i would take out some of the egg whites and add in fish oil here
TOTALS.....Calories= 3098................P= 391.......Carbs= 177....Fat = 73


like i have been tryin to tell ya, i been a dedicated trainer for past 3 years. I know pretty much how to diet and increase calories when i need to.
what i dont' know is whats the best steroids for me to begin with as i have read stickies and still confused as some say stack some say single compound
and the biggest hurdle is the part that i am not allowed to ask on the open board but i can't pm and don't know who i would or if someone can pm me?

thanx

the diet could use some tweeking, too high in saturated fat and not enough good fats, if you replace that sirloin and start using fish oil i think you will be happy with the results