Quote Originally Posted by ronixone View Post
It said i need 2700 calories to maintain my weight
i picked moderately active, because i workout 4-5 times a week for about an hour, usually minimum cardio maybe 10 minutes, i work an office job which has a decent amount of walking but nothing serious.
good, next thing i want you to do is write down EVERYTHING you eat tomorrow, as well as the amount you each and the macros for each meal, then total the macros for the day and post this, it should look like this(not the actual diet, just the format)

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1.5 cup oatmeal

50g protein / 70g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 50g Dextrose / 50g Maltodextrin

50g protein / 100g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

200gm steak, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Casein Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

Meal 9: 3:00AM (wake up to piss)

2 Scoops of Casein Protein
30g protein

That turns into approximately 450 grams protein, 270 grams Carbs, and 90 grams of fat. This is roughly 3600 calories

Taking 500 mg Test E (10 weeks) and 40mg Dbol (4 weeks)

Supplements:
Optimum Nutrition Whey
Optimum Nutrition Casein
BCAA’s,
EFA tablets,
Glutamine,
Multivitamin,
Fish oil