help with bulking diet

[r1456]

well lads i need some major help here
stats
age 31
height 6,2
weight 263 pounds
bf around 15%
i have done the calculator on the sticky above
cal per day 3338
40% carb 334
30%protein 251
30%fat 112
it also says bf 12% i wish and bmi 34 what i eat at the moment is

breakfast
large bowl porridge
protien shake [complete gainer by complete supplements 51g protein]

10 am
2 fillets chicken in wraps
mixed salad

1
75 gram brown rice
fillet chicken
green veg

3
protein shake same as one at breakfast

5
potatoes[2 or 3]
beef ,fish or chicken what ever the wife has cooked
green veg

6
training

after training protein shake

10
brown bread
cheese

really need help on this lads and if you can keep it in laymans terms please because i am really sh*t at the whole macros thing etc
i am going to start a new course shortly
omna 250
deca
so i really need to get this diet sorted out once and for all
thanks

[r1456]

bump bump

[jamyjamjr]

ill critique u tnite bud.. im in class right now.. sorry about the wait

[r1456]

bump

[jamyjamjr]

could u post a pic??

and we do need macros for each meal.. use fitday . com

[r1456]

when u say macros do you mean cal ,fat ,carbs ,prot in every meal

[Twist]

yessir

[Twist]

well lads i need some major help here
stats
age 31
height 6,2
weight 263 pounds
bf around 15%
i have done the calculator on the sticky above
cal per day 3338
40% carb 334
30%protein 251
30%fat 112
it also says bf 12% i wish and bmi 34 what i eat at the moment is

breakfast
large bowl porridge
protien shake [complete gainer by complete supplements 51g protein]
***insert real food here
10 am
2 fillets chicken in wraps
mixed salad
***sounds like takeout, careful what you eat
1
75 gram brown rice
fillet chicken
green veg
***ok
3
protein shake same as one at breakfast
***insert real food here
5
potatoes[2 or 3]
beef ,fish or chicken what ever the wife has cooked
green veg
***sweet potatoes?
6
training

after training protein shake
***only shake that is ok in a diet, hope your next meal is not far away
10
brown bread
cheese
***this is not even a meal... are you wine tasting? eat some meat and some avocados

really need help on this lads and if you can keep it in laymans terms please because i am really sh*t at the whole macros thing etc
i am going to start a new course shortly
omna 250
deca
so i really need to get this diet sorted out once and for all
thanks

look for the ***
Eat real food.

[r1456]

i hope i have this right
breakfast
cal fat carbs pro
795 7.1 126.4 57.1

10 o clock
cal fat carbs pro
120 4.5 1.8 17.6

1 o clock
cal fat carbs pro
583 11.9 94.7 23.9

3 o clock
cal fat carbs pro
650 4.67 101 51

5 o clock
cal fat carbs pro
1368 29.8 147.3 123.5

6 o clock
cal fat carbs pro
650 4.67 101 51

10 o clock
cal fat carbs pro
258 4.2 46.6 8.1

total

cal fat carbs pro
4424 66.84 618.8 330.5

[Jfew44]

Total everything up. Nobodys gonna want to do that for ya bro.

[r1456]

sorry man forgot that bit
cal fat carbs pro
4424 66.84 618.8 330.5

[r1456]

bump

[jamyjamjr]

im really gonna need to see a pic.. that's gonna make a world of a diff for your tdee

your eating what i would eat for a bulking phase at 6'4 275 14% (which im not right now)...

send me a pic

[jamyjamjr]

i got your pm and i completely understand...

my issue runs with your stats

your pretty big and if you were 15% then you'd be in a shape that could put u in comp bbing with the right coaching..

the problem lies in your diet and the knowledge you have about what to eat..

im not trying to flame, but people dont get that big at that bf% accidently... they know how to diet and workout...

could u possibly go to a gym and get caliper tested??

[r1456]

i no what your saying when i started back training two years ago i was at around 300 pounds alot of that was all on the gut never carried weight any were else so i trained my ass of and got down to were i am now i have done a lot of different cycles in them two years but i no the diet lets me down every time not eating enough or eating to much putting up size then losing size its just all over the place i train with two really good guys who have training 15 years or so they really kick my ass in the gym i will get caliper tested to make sure

[jamyjamjr]

cycles??

whats your cycle history??

[r1456]

first cycle was test e deca
second was adrol. test e, deca for 10 weeks then on two tren,prop,winny
last one was t400 and deca 300 i didnt get a whole lot of of this one gear was crap
i have omnadren 250 and norma deca on the way so thats my next cycle i no i have done this all arse ways with diet not right two high bf with the first cycle etc so thats why i am trying to get it down now

[jamyjamjr]

first cycle was test e deca
second was adrol. test e, deca for 10 weeks then on two tren,prop,winny
last one was t400 and deca 300 i didnt get a whole lot of of this one gear was crap
i have omnadren 250 and norma deca on the way so thats my next cycle i no i have done this all arse ways with diet not right two high bf with the first cycle etc so thats why i am trying to get it down now

dont mean to flame but you took a huge risk running cycles at that bf...

any gyno??

[r1456]

no never got any gyno i have always been a good build i have done kick boxing for years which i started back a few months ago for cardio and always been doing phyisical work for most of my years so always been very active the last time i got calipers done couldnt really get a reading of my arms and back just on the gut that was about six months ago i was at 19bf then hurt my shoulder a while ago so havent really been hitting the weights hard in about a month really notice it now so i need to get going again

[jamyjamjr]

what calculator did u use to get your tdee?

[r1456]

by tdee do you mean total calories if so the first was the one in the stickys above it gave 3338 and the other one was the one you gave me fit day

[jamyjamjr]

which sticky?? what formula??

it important to know.. some formula will give off readings because they dont consider body fat

[r1456]

fitness calculator fifth one down buy x moe i will catch up with you tomorrow man 2 am over here have to be up in 5 hours thanks for the help

[jamyjamjr]

get a bf check.. try going to a gym.. we'll finish this later

[r1456]

ok got the calipers done today 20 bf really pissed with that i thought i had lost weight but as always i have lost size again really hoping you can sort this out with me jamyjamr

[r1456]

bump

[Twist]

If you are eating almost 4500 calories and your tdee is 3338, then of course you are not losing anything.

I made a bunch of changes to your diet above. Also I would carb cycle or go low carb diet if I were you.

[Twist]

haha. bro wtf? why?

[Narkissos]

260 @ 20% BF?

I'd drop your kcals down to 3200 Kcals

I'd change your macros as well.

Right now you're projecting: 30:40:30 protein:carbs:fat

Too many carbs.

I'd go with 40:30:30 at the very least.

[r1456]

how does this look


breakfast
1 large bowl of oat meal

10
1 large chicken breast
1 and a half cups mixed salad

1
50 grams brown rice
half cup veg
medium chicken breast

3
can tuna
1 and half cup mixed salad

5
2 medium sweet potato
lean beef
half cup veg

8
avocado
protein shake

[r1456]

forgot to add that gives me

cal fat carb pro
2510 86.8 138.1 286.3
30% 22% 48%

[Narkissos]

What I suggested:

260 @ 20% BF?

I'd drop your kcals down to 3200 Kcals

What you did:

forgot to add that gives me

cal fat carb pro
2510 86.8 138.1 286.3
30% 22% 48%

Those kcals are way too low.

Also, you need to add protein to meal 1.

Add protein to meal 2, and bump the carb intake to meet the 3200 kcal range.

It really isn't hard mate.

700 kcals.

40 gr protein (in meal 1) = 160 kcals

(700 kcals - 160 kcals)/4 = how much you should increase your carb intake by.

Good luck.

[r1456]

ok will do thanks for the help